6 Incredible Health Benefits of Pumpkin + Pumpkin Recipe
There’s more ways to consume this amazing squash than blended in your Starbuck’s Latte
With their remarkable orange color, pumpkins are truly the staple of Fall.
So many people get excited about hanging them in decorations, carving faces, picking them in patches, or blending them with boatloads of sugar to make either an infamous pumpkin pie or pumpkin spiced latte.
It is uncommon to look at pumpkins and think “mmmm looks yummy.”
But there are so many ways to cook and consume a pumpkin that are INCREDIBLE for our health. We are fortunate enough to be able to have a 3 month window where we can enjoy everything pumpkin, so be sure you are not only enjoying their company on your porch, but in your kitchens as well.
You’ve probably seen all types of pumpkins. Green ones, white ones, orange ones, big ones, and small ones. All pumpkins are actually edible for consumption but some taste better than others.
The big ones used for carving are not the most appetizing, but the “sweet” pumpkins tend to be the best for roasting and baking.
Below we will get into all the superfoods powers of the pumpkin as well as some healthy recipes you need to give a try now!
Vitamin A content
This vitamin serves a specific purpose of helping the body heal and fight disease. The body needs beta carotene to produce vitamin A for the body.
Pumpkin is packed with antioxidants like beta carotene as well as vitamin C. Both of these antioxidants serve key roles in immune boosting processes and liver protection. Beta carotene is also a known cancer cell fighter.
Vitamin A is also really great for vision. It also contains lutein and zeaxanthin, compounds that protect your eyes from age-related macular degeneration and cataracts.
Just a single serving (about one cup) of pumpkin can provide over 200% of your daily recommended intake of vitamin A.
2. Reduces coronary heart disease risk
Pumpkins contain fiber, potassium, and Vitamin C, all of which supports healthy blood pressure, a precursor of heart disease.
In addition, pumpkins contain both soluble and insoluble fiber. Soluble fiber is like a sponge that mops up all the bad cholesterol called LDL while leaving the good cholesterol, HDL. When you are high in LDL cholesterol it decreases your blood flow and acts as another precursor to heart disease.
3. Supports healthy digestion
The insoluble fiber found in pumpkins supports digestion by keeping things moving along the digestive tract. If you suffer from constipation or other gut health ailments, getting enough insoluble fiber is critical for your diet.
The seeds found in pumpkins which you can strip from the inside and roast on their own, contain high amount of zinc. Zinc supports healthy digestion and boosts digestive enzymes that allow the digestive processes to occur faster and smoother.
4. Supports satiety and weight maintenance
When a fruit or vegetable contains a high fiber content, this signals hormones in your body to tell you that you are full which prevents overconsumption.
Pumpkin also has a high water volume, which helps you feel full and satiated for longer, reducing cravings throughout the day.
5. Blood-sugar regulation
Foods that are naturally high in fiber help manage blood sugar levels. Managing your blood sugar decreases your risk of conditions like obesity and liver damage, which can increase your chance of developing diabetes.
Avoid pairing pumpkin with any refined sugars because this will negate this powerful benefit.
6. Immune system boosting
A serving of pumpkin provides 19% of the recommended daily allowance of vitamin C, an immune booster that helps reduce cell damage from free radicals (unstable molecules that can bind to your cells).
Pumpkin also comes packed with other immunity-strengthening antioxidants, including vitamin A, vitamin E and iron
My Home-Made Healthy Pumpkin Spiced Latte Recipe
Ingredients:
2 tbsp pumpkin puree
8 oz coffee/decaf coffee/ 2 shots of espresso
pinch of nutmeg
1/2 cup of nut milk
1 tsp of maple syrup or date syrup
pinch of cinnamon
Mix pumpkin puree with coffee an nutmeg in a blender. If you don’t have a milk frother than combine all of the ingredients except the cinnamon in a blender.
If you do have a milk frother add the milk and maple syrup to your frother.
Pour the coffee into a mug and top with frothed milk and cinnamon.