The Skinny:
Think pumpkins and it’s almost impossible not to think about Linus van Pelt of Peanuts fame, Halloween, the Headless Horseman or Thanksgiving. And yes, pumpkin pies, pumpkin seeds and pumpkin spice lattes also all come to mind. But pumpkins are a lot more—they are also healthy. For those of a curious nature, the Native American Wôpanâak name for these winter squashes is pôhpukun, which not surprisingly means “grows forth round.” The scientific name of these extremely large berries is Cucurbita pepo. They grow wild in northeastern Mexico and the southern United States. Cultivated for thousands of years, they are now grown globally for culinary and traditional recreational uses. In fact, the United States alone grows more than 1.5 billion pounds of pumpkins every year. So, what’s so great about pumpkins? Read on and learn more about pumpkin benefits.
The Slate:
Healthy Eats
A 245-gram cup of cooked pumpkin provides 245 percent of the Reference Daily Intake (RDI) of vitamin A, 19 percent of the RDI of vitamin C, 16 percent of the potassium RDI, 11 percent of the copper RDI, 11 percent of the manganese RDI, 11 percent of the vitamin B2 RDI, 10 percent of the vitamin E RDI, and 8 percent of the iron RDI. If that isn’t enough, it also contains two grams of protein, 12 grams of carbohydrates, and three grams of fiber.
Wonderful On Weight
Although nutrient-dense, pumpkins are incredibly low in calories. One cup of mashed cooked pumpkin has only 49 calories and 0.2 grams of fat (a 100-gram serving has 20 calories). Despite this, it provides as much satisfaction as higher-calorie carbohydrate foods like cooked rice (206 calories) and potatoes (166 calories).
Hydrating Berry
Part of pumpkin’s secret is that it’s 92 percent water, whether cooked or raw, making it a great source of hydration. This is a big deal because people can survive for weeks without food, but only days without water. Since human bodies can’t store water well, daily hydration is needed to replace losses from breathing, perspiration and excretion.
Anti-Inflammatory
The National Spine and Pain Centers cite pumpkin as seasonal food that helps fight the creaky joints that often surface in fall. Its anti-inflammatory properties apparently stem from the beta-carotene in the pulp and the magnesium in pumpkin seeds. Pumpkin’s vitamins B6, C and magnesium also help reduce joint inflammation. Its fiber contributes to probiotic action; a healthy gut microbiome that has anti-inflammatory effects.
Digestive Aid
Pumpkins are known for their ability to ease digestive problems like indigestion, bloating and both constipation and diarrhea. It’s a gentle, soothing solution for sensitive systems—so easy to digest that it’s considered a Stage 1 baby food. Its fiber and the prebiotics also help promote the well-balanced gut microbiome.
Medicinal Value
Besides the previously mentioned nutritional plusses, pumpkin reportedly also provides mono- and polyunsaturated fatty acids, carotenoids, tocopherols, tryptophan and delta-7-sterols. Beyond this, it has antimicrobial, anti-inflammatory, antioxidative and anti-ulcerative properties, improves spermatogenesis and wound healing properties and helps treat benign prostatic hyperplasia. Ancient folk medicine in China, the Americas and Europe also used pumpkin seeds to treat intestinal parasites, bladder and prostate problems.
Eyes Up:
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