As the holidays approach, many people are familiar with the sweet and savory dishes that feature pumpkin as a key ingredient. However, nutritionist Robin DeCicco is helping to shed light on the fact that pumpkin’s benefits do not end with the season. With its rich content of fiber and antioxidants, pumpkin can provide significant advantages for heart health and potentially lower the risk of inflammation-related conditions.
DeCicco, a certified holistic nutritionist from New York, recommends incorporating pumpkin into daily meals for optimal nutrition. She suggests adding pumpkin purée to smoothies, oatmeal, and yogurt bowls as a way to increase intake of fiber and nutrients. The high fiber content in pumpkin is particularly beneficial for heart function, as it helps counteract the effects of sodium on blood pressure.
According to DeCicco, pumpkin is also high in antioxidants, which are linked to various health benefits. Research suggests that a diet rich in antioxidants may reduce the risk of inflammatory conditions. Additionally, pumpkin and other colorful vegetables like butternut squash and carrots contain carotenoids that help protect cells from damage.
When using canned pumpkin products, it’s important to read labels carefully. DeCicco warns that some items labeled as ‘pumpkin pie mix’ may contain added sugars, which can be detrimental to overall health. She recommends looking for products that simply state ‘organic pumpkin’ as the main ingredient. For those who want to add a touch of sweetness, DeCicco suggests using low glycemic sugars like coconut palm sugar and spices such as cinnamon, nutmeg, and ginger.
For a nutrient-dense snack, DeCicco recommends pumpkin seeds, which are packed with protein, fiber, and antioxidants. Just a quarter-cup of pumpkin seeds provides about 10 grams of protein and 3 grams of fiber. Shelled pumpkin seeds offer even more fiber, making them an excellent choice for those looking to improve their overall health and wellness.