Estimated read time: 3-4 minutes
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It's one of the most popular food items in the fall season, including the many health benefits that come along with it. Harmon's dietitian, Ashley Quadros, shows the ways you can incorporate pumpkin into your diet.
1. High water content: The main nutrient in pumpkin is water, which accounts for 90 percent of its weight. This makes pumpkin a great addition to anyone's diet, but can be good in recovery from hard workouts as it contributes fluid for hydration needs. How to incorporate, you ask?
Smoothie (Yogurt, pumpkin, ice, splash of milk, fall spices)
Pumpkin soup (Green chiles, cumin, oregano, beans, veggie broth)
Pumpkin Spice yogurt (Stir into and add nutmeg, cinnamon, a splash of maple syrup)
2. High fiber content: One cup of canned pumpkin provides 7 grams of dietary fiber - more than 20 percent of the daily recommendation for men and 25 percent for women.
• Adds bulk to the diet increasing satiety which can help with weight management.
• Supports healthy digestion, prevents constipation, and the newest research shows fiber is integral to building and maintaining healthy gut bacteria.
o Gut bacteria potentially implicated in weight management, allergies, IBS, and even behavioral disorders.
3. Nutrients: 1 cup canned pumpkin
Vitamin A - Good for the day and then some!
• Supports eye health, good vision, and maintains healthy skin and teeth.
• Antioxidant activity minimizes damage from free radicals Vitamin C - about 15% of the DV.
• Needed for the synthesis of collagen in skin, blood vessels, tendons, and ligaments.
• Supports wound healing.
• Antioxidant activity minimizes damage from free radicals vitamin K - almost 50% of the DV.
Potassium - 15% of DV
• Diets rich in potassium may offset the harmful effects of high blood pressure.
• Promotes healthy nerve and muscle function.
Magnesium -15% of DV
• Maintain normal nerve and muscle function.
• Supports a healthy immune system.
• Keeps the heart beating steadily.
• Helps bones remain strong.
• It also helps regulate blood glucose levels and aid in the production of energy and protein.
• There is ongoing research into the role of magnesium in preventing and managing disorders such as high blood pressure, heart disease, and diabetes.
Iron - 20% of DV
• A mineral found in every cell of our bodies!
• Oxygen transport and storage.
• In toddlers, anemia can delay normal motor function, thinking skills, and language.
• In adults, anemia can affect memory and energy levels
4. Pumpkin Seeds! Nutrients: ¼ cup
• Healthy dose of fiber and the "good fats"
• 10! grams protein
• Over 50% of the daily requirement of phosphorus (bone health and energy metabolism)
• About 50% of the daily requirement of magnesium
5. Easy to incorporate
• Canned pumpkin is just as nutritious as making your own at home. Watch out for "pumpkin pie filling" which looks very similar but is loaded with added sugar!
• Roasting - Cut in half and roast cut-side down at 350. 2 lb pumpkin takes about 45 minutes
• Don't throw away those seeds!
Recipe: Cinnamon Sugar Toasted Pumpkin Seeds
Preheat oven to 300. Mix 3 tablespoons canola oil, 1 teaspoon cinnamon, and ¼ teaspoon salt in a bowl. Add 1.5 cups pumpkin seeds and toss to coat. Spread evenly on a lined baking sheet and roast for 45 minutes. Sprinkle sugar over the seeds while still warm and stir to evenly distribute.
