The Health Benefits Of Pumpkins
Now, I know it’s not quite Halloween, but every time of year is pumpkin time in our books.
That’s because they’re SO good for you; almost as healthy as they are fun to carve and light up.
My name is Kim Dawdy, ND, and I’m a naturopathic doctor in Ottawa.
I help people find new levels of health by helping them take easy, actionable steps at home to help treat their illnesses and conditions.
Today, we’re going to take a look at pumpkins.
What Is A Pumpkin?
Although this might sound like a silly question, there are so many different types of gourds.
Pumpkins can now often be found in white, but they are most commonly and famously a bright orange in colour.
They can range from quite small to very large, indeed – according to Guinness, the biggest pumpkin ever was a whopping 2,642.6 pounds, weighing more than 3 Smart Cars.
They have a tough skin that isn’t eaten, a fleshy inside, and seeds that are delicious and also extremely healthy in their own right.
Although winter squashes – such as pumpkins – are generally referred to as vegetables, they are actually a fruit, because they contain seeds.
Basic Nutritional Facts About Pumpkins
Pumpkins are incredibly high in beta carotene (your body processes this into vitamin A).
Vitamin A helps strengthen your immune system.
Some of the other nutrients include:
• Vitamin C, which helps in white blood cell production.
• Carbohydrates and fibre, to help keep you feeling full longer
• Protein, an important building block for many body functions
• Iron, for red blood health
• Potassium, for healthy heart benefits
• Copper
• Manganese
• Vitamin B2
• Vitamin E, which functions as an antioxidant
Health Benefits Of Pumpkins
Pumpkins are so easy to cook, and are full of nutritious goodness.
Some of the favourite ways to eat them – other than as pie, of course – is either roasted in the oven or made into a hearty and healthy soup.
Let’s look at some of the reasons for you to incorporate more pumpkin into your healthy diet and lifestyle.
1. They’re Good For Your Eyes
Most people find that they experience some sight loss over the years, but with careful cooking, you can slow down that process.
You may have heard from your mom that carrots are good for your eyesight, and it’s that same beta carotene that makes pumpkins a power house.
As we mentioned above, your body converts beta carotene into vitamin A.
Deficiencies in vitamin A have been linked to blindness.
There are several studies that highlight this connection.
For example, people who have higher intakes of beta carotene have a much lower risk of cataracts.
Other sources of eyesight-enhancing nutrients include lutein, zeaxanthin, vitamin C and vitamin E.
One could say that beauty is truly in the eye of the gourd holder.
2. They’re Nutrient-Dense
Although pumpkins are, in fact, composed largely of water (making them low in calories), they are very nutrient-dense.
In fact, they are 94% water, so even though they are packed with nutrition, you can practically eat your heart out and not worry about gaining weight.
With only fifty calories per cup, the only thing you will need to keep an eye on is how you prepare pumpkins – but if you roast your squash with oil rather than bake it into a pie with sugar, you can’t go wrong.
3. They’re Good For Your Skin
Weren’t we just talking about beauty and gourds?
Pumpkins are also great for your skin, largely due to its high levels of vitamin A.
Vitamin A – aka retinol – helps improve fine wrinkles.
Vitamin A also plays a role in how your skin recovers from injury, both by helping reduce inflammation and also by encouraging speedy regrowth.
Beta carotene, lutein, zeaxanthin and vitamin E all act as a ‘natural sunblock’ by helping boost your skin’s defense against UV rays.
Lastly, vitamin C is considered crucial for healthy skin, because your body needs it to make collagen.
4. They’re High In Antioxidants
Antioxidants are important in helping control the spread of free radicals.
These free-radicals create oxidative stress in your body, and are a factor in many chronic illnesses.
More studies are required, but beta-carotene, beta-cryptoxanthin and alpha-carotene all contain antioxidants that can prevent free-radicals from damaging your cells.
These lower the risk of cancers, including breast, stomach, throat and pancreatic cancers.
Antioxidants can also protect your skin against sun damage, and protect your eyes from cancer and other diseases.
Lastly, the antioxidants in pumpkins can also help cholesterol from oxidizing, which builds up on your blood vessels to restrict blood flow.
5. They’re Good For Your Heart
Speaking of blood vessels and blood flow, let’s talk about how pumpkins are good for your heart.
By preventing the buildup of cholesterol, pumpkins help keep your heart pumping healthily, keep your blood pressure in check, and can result in a reduced chance of heart disease.
The potassium in pumpkins can also help lower blood pressure and reduce the risk of stroke.
Vitamin C and fibre also have benefits for a healthy heart, so be sure to eat up.
6. They’re Good For Your Immune System
Immune system health is a hot topic nowadays, and the vitamin A in pumpkins could be your secret weapon.
For instance, we do know that for populations that have low vitamin A availability from their food sources, “infectious diseases can precipitate vitamin A deficiency”.
Vitamin A helps mucosal barriers that get damaged by infection, so keeping vitamin A levels high can help reduce the damage that infections precipitate.
Vitamin A is also critical for adaptive immunity, and assists in the development of both T-helper and B cells; these cells boost your body’s antibody-mediated responses.
7. They Come With Pumpkin Seeds
Pumpkin seeds – often found in the grocery store under the name ‘pepitas’ – are their very own powerhouse of separate health benefits.
They are full of healthy fats, and include zinc, iron, and magnesium in noteworthy quantities.
They also contain many antioxidants, and are helpful with prostate health, bladder health, maintaining blood sugar levels, and can even help improve sleep.
They’re also incredibly easy to add to your diet.
Make sure to keep them in stock so you can toss them onto salads, vegetable dishes, or even eat them as a snack straight out of the bowl.
Baking them is delicious as well. Here’s an easy recipe for a tasty and healthy snack.
First, scoop them out of your pumpkin and remove the leftover pumpkin goo.
Then, rinse them and mix them with a little bit of oil.
Place them on a baking tray, and sprinkle your favourite spices on them.
One of my personal favourites is cumin and a little bit of salt, but your taste may vary.
Then, bake them at 350 for about five minutes – enough to get them a little crispy.
Bon appétit!
8. They Grow Locally, Which Is Good For The Environment
Pumpkins are a fairly hardy gourd, and grow well in our local climate.
Farms all over Ontario grow them, meaning they’re close by – requiring less transport, which is very good for the environment.
Because they are close by, it also makes pumpkin patches a favourite weekend adventure for families –we could even count this as a mental health benefit of pumpkins.
Book An Appointment With Dawdy Naturopathic
Do you have questions about your diet and incorporating more healthy foods targeted to your specific health concerns?
I encourage questions, and I love answering them for my clients.
Call now to book an appointment with me at Dawdy Naturopathic.
Even if pumpkins aren’t what you need, I can help you choose the right foods to help you feel better.
Yours in Health,
Dr. Kimberly Dawdy, ND
Dawdy Naturopathic Clinic
6899 Sunset Blvd,
Greely, ON K4P 1C5
-https://g.page/dawdynaturopathicclinic
Dawdy Naturopathic Clinic offers a variety of naturopathic health solutions for individuals and families in Ottawa and the surrounding area.
