Fall: the season of pumpkin spice everything!
It’s that time of year where the leaves are turning colors (unless you’re in Texas), the weather is cooling down, and all of your favorite snacks have a pumpkin spice version of them available. Pumpkin spice flavorings are a great way to adapt your favorite foods for the cooler weather and cozier vibes, but did you know that pumpkin itself is rich in health benefits that can elevate the nutrition profile of your meals? Keep on reading to learn more on the superpowers this fall favorite has and some fun recipes to incorporate it into your diet.
Pumpkin is an orange vegetable that thrives in cooler-weather, which makes it perfect for fall and winter. This statement alone already pinpoints a huge nutritional benefit in this squash: its orange pigment! Carotenoids are pigments found in fruits and vegetables that result in orange, yellow, red, and purple colors. These pigments are known for their antioxidant properties that help eliminate cancerous compounds, called free radicals, that attack your body’s cells (Cleveland Clinic). Now, who doesn’t love some anticancer action? Thanks, pumpkin!
Not to be cliché, but it’s what’s on the inside that counts. Although the appearance and color of the pumpkin alludes to a huge nutritional benefit, there are plenty of vitamins and nutrients present on the inside of this vegetable. Pumpkins are rich in vitamin A which promotes eye health and immune system health. According to the Cleveland Clinic, one serving of pumpkin can provide over 200% of your daily requirement for vitamin A. That’s amazing! Another vitamin present in pumpkin is vitamin K, a key component in our body’s ability to form blood clots (Harvard). As the fall season commences, the sniffles and colds follow! Pumpkin is a source of vitamin C and E which are both known for immune system health, disease prevention, and anti-inflammatory processes (Rizvi). It’s not only these healthful vitamin boosts that can be found in the juicy, inner of the pumpkin… There’s pumpkin seeds! Pumpkin seeds are a great, crunchy addition to salads, yogurt bowls, trail mixes, and more. These seeds serve as a source of healthy fats and are rich in magnesium which promotes normal blood pressure values (Harvard). No matter what part of the pumpkin you’re craving, you will be reaping plenty of nutritional benefits!
Before I leave you to the world of pumpkin spice and falling leaves, I want to give you some recipe inspiration on how to enjoy pumpkin! Jar of Lemons has a beautiful pumpkin pasta recipe that has minimal ingredients, but is packed with healthy fats, fresh herbs, leafy greens, and flavor. Pumpkin is used to create a smooth, yummy sauce to coat the pasta of your choice! Link: https://www.jaroflemons.com/creamy-pumpkin-pasta/
If you find yourself carving a pumpkin, keep the seeds! As aforementioned, the seeds are rich in minerals and healthy fats, making it a great component to add to a snack or salad. Simply coating the seeds with a bit of olive oil, adding seasons of your choice for a sweet or savory flare, then popping them into the oven at 350°F for ~15 minutes will leave you with a new favorite snack. Visit this recipe by Jessica Gavin, for inspiration! Link: https://www.jessicagavin.com/how-to-roast-pumpkin-seeds/#wprm-recipe-container-35845
Who knew pumpkin was that fabulous? It has its own themed coffee drink and it’s extremely nutrient-rich! I hope this article shed light on the different vitamins and compounds found in pumpkin and their benefits. Pumpkin is not the only vegetable to be rich in these compounds, so I encourage you to evaluate what other vegetables you enjoy with similar colors and nutrients! Pumpkin is a versatile vegetable that can be enjoyed in a sweet or savory context and these recipes are great starting points to incorporate more pumpkin into your diet this fall. Happy cooking and enjoy those pumpkins!
Harvard Medical School. “Seed of the month: Pumpkin seeds.” Harvard Health Publishing, 14 Jul. 2023, https://www.health.harvard.edu/heart-health/seed-of-the-month-pumpkin-seeds.
Harvard School of Public Health. “Vitamin K.” Harvard T.H. Chan School of Public Health, Mar. 2023, https://www.hsph.harvard.edu/nutritionsource/vitamin-k/#:~:text=Vitamin%20K%20helps%20to%20make,to%20produce%20healthy%20bone%20tissue.
Health Essentials. “The Health Benefits of Pumpkin.” Cleveland Clinic, 6 Jun. 2022, https://health.clevelandclinic.org/truth-about-the-great-pumpkin-its-good-for-you/.
Rizvi, Saliha, Syed T. Raza, Faziel Ahmen, et. al. “The Role of Vitamin E in Human Health and Some Diseases.” National Institute of Health, 7 April 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/#:~:text=Vitamin%20E%20has%20been%20found,and%20its%20immune%2Denhancing%20activity.