Experts highlight pumpkin’s impressive health benefits, revealing how to incorporate this nutritious ingredient into your daily diet beyond the holiday season.
Pumpkin is often associated with festive dishes such as pumpkin pie, breads, soups, and even ravioli. However, its health benefits extend far beyond seasonal recipes.
According to certified holistic nutritionist Robin DeCicco, based in New York, pumpkin is an excellent source of fiber and potassium, both of which contribute to heart health by counteracting the effects of sodium on blood pressure.
“For heart health — and health in general — we are always looking for ways to increase our daily intake of fiber, and pumpkin is a good source,” DeCicco explained in an interview with Fox News Digital.
Just one cup of canned organic pumpkin purée can provide more than 10% of the recommended daily intake of potassium and contains approximately 4 grams of fiber. DeCicco suggests incorporating pumpkin purée into smoothies, oatmeal, and yogurt bowls to add a “rich creaminess” that also helps satisfy hunger.
In addition to its fiber content, pumpkin is rich in antioxidants. DeCicco noted that research has linked a diet high in antioxidants to various health benefits, particularly in reducing the risk of inflammatory conditions.
Brightly colored foods, including pumpkin, butternut squash, and carrots, contain carotenoids, which are known to help protect against cell damage. However, it is essential to read labels carefully when purchasing canned pumpkin purée, as products labeled “pumpkin pie mix” often contain added sugars.
“Look for the can to only say ‘organic pumpkin’ as the ingredient,” DeCicco advised. “If you do want to add a bit of sweetness on your own, consider using ground cinnamon, ground nutmeg, ground ginger, and a small amount of low glycemic sugar, like coconut palm sugar.”
For a nutrient-dense snack, DeCicco recommends pumpkin seeds. These seeds are packed with protein and fiber, which can help stabilize blood sugar levels and reduce cravings. They are also high in antioxidants and essential vitamins that promote overall health.
“Pumpkin seeds are rich in zinc for immune health and have been studied for their potential benefits in improving prostate health,” she noted. “They are also high in potassium, magnesium, and iron.”
According to DeCicco, just a quarter-cup of pumpkin seeds can provide about 10 grams of protein and 3 grams of fiber, with the fiber content increasing when the seeds are consumed in their shelled form.
Incorporating pumpkin and its seeds into your diet can offer a variety of health benefits that go well beyond the holiday season. By making mindful choices about how to use this versatile ingredient, you can enhance your meals while supporting your overall health.
Source: Original article