Nutritionist Robin DeCicco has unveiled the extensive health benefits of pumpkin, extending far beyond its traditional role in holiday recipes. The article reveals that pumpkin is rich in fiber and potassium, crucial for maintaining heart health and counteracting the effects of sodium on blood pressure. Additionally, the nutrient-dense fruit contains a variety of antioxidants, which have been linked to reducing the risk of inflammatory conditions and promoting longevity.
DeCicco advises consumers to opt for pure pumpkin purée, free from added sugars, and to incorporate it into daily meals for optimal health benefits. The article also highlights the value of pumpkin seeds as a nutrient-dense snack, offering a range of essential nutrients that support overall health and well-being. By following these dietary recommendations, individuals can harness the full potential of pumpkin’s health properties throughout the year, not just during festive occasions.
According to the nutritionist, pumpkin is also very high in antioxidants. There is research correlating a diet high in antioxidants to health benefits, specifically lowering the risk of inflammatory conditions. Pumpkin and other brightly colored foods, like butternut squash and carrots, also contain carotenoids, which can help protect against cell damage.
It’s important to read labels carefully when using items like canned pumpkin purée, as some that are labeled ‘pumpkin pie mix’ most likely include added sugars. The nutritionist warned that consumers should look for the can to only say ‘organic pumpkin’ as the ingredient. If you do want to add a bit of sweetness on your own, add ground cinnamon, ground nut, ground ginger and a small amount of low glycemic sugar, like coconut palm sugar.
For a nutrient-dense snack, DeCicco recommends adding pumpkin seeds. Pumpkin seeds pack a huge protein and fiber punch to stabilize blood sugar and reduce cravings, and are also high in many antioxidants and vitamins for overall health. Rich in zinc for immune health — and studied to improve prostate health — they are also high in potassium, magnesium and iron.
Just a quarter-cup of pumpkin seeds can provide about 10 grams of protein and 3 grams of fiber, according to DeCicco. The fiber increases when eating the seeds after they are shelled. By following these dietary recommendations, individuals can harness the full potential of pumpkin’s health properties throughout the year, not just during festive occasions.