From seeds to flesh, pumpkins are loaded with nutrients that offer countless health benefits, anytime of year
When we think of pumpkins, Halloween decorations might be the first thing that comes to mind. But this bright orange fruit offers so much more than just jack-o-lanterns! From nutritious seeds to rich, flavorful flesh, pumpkins are packed with nutrients that can benefit your health in more ways than one.
Imagine stepping into a pumpkin patch surrounded by acres of vibrant orange globes ready for harvest. It’s not just a fall outing; it’s a chance to take home a powerful, nutrient-dense food that can be a game-changer for your health. Fun fact: “pumpkin” comes from the Greek word pepon, meaning “large melon.” Over centuries, the word “pepon” evolved into “pumpkin,” and it has become a staple in autumn festivities and kitchens worldwide.
Pumpkins and Pumpkins Seeds: Nutrient Powerhouses
Though we typically see pumpkin in pies, there are so many other ways to enjoy it—from soups to smoothies and even in place of butter! And of course, eaten as pumpkin seeds, also known as pepitas. Here’s a peek at what pumpkins and their seeds bring to the table:
- Vitamin A: Just half a cup of boiled pumpkin has 306 micrograms of vitamin A, while the same amount of canned pumpkin packs an impressive 953 micrograms! This essential nutrient supports vision, immune function, and skin health.
- Beta-carotene: That eye-catching deep orange color comes from beta-carotene, a plant pigment responsible for the orange, yellow, and red colors in many fruits and vegetables. Often called provitamin A, it is converted by the body into vitamin A. In addition, beta-carotene is a powerful antioxidant protecting cells from damage and supports eye health.
- Potassium: With 280 mg per half cup, pumpkin provides a good dose of potassium, which can help keep blood pressure in check.
- Magnesium: Just a quarter cup of pumpkin seeds provides nearly half your daily magnesium needs, which is essential for heart health, muscle function, and bone health.
- Zinc: This mineral can benefit male fertility as it may improve both sperm quality and quantity. This critical mineral is also good for prostate health by possibly helping ease symptoms of an enlarged prostate known as benign prostatic hyperplasia (BPH).
- Iron: Pumpkin seeds are packed with iron—one cup gives you 9.5 mg, covering a big chunk of the daily need for most adults.
- Protein: Pumpkin seeds are one of the highest seed sources of this nutrient with about 5.3 grams of protein in 1/4 cup serving.
- Fiber: The seeds provide about 5.2 grams of fiber per 1/4 cup, while canned pumpkin offers 3.6 grams per half-cup—both excellent sources for supporting digestion and heart health.
- Low in Cholesterol: Pumpkins are naturally cholesterol-free (only animal-based foods contain cholesterol) making them a heart-healthy option for any diet.
- Antioxidants: Pumpkins contain vitamins C, E, and beta-carotene, which are beneficial for eye health and can help reduce the risk of age-related macular degeneration.
- Diabetes Support: Pumpkin seeds are a smart, low-carb snack option, especially for people with diabetes looking to manage blood sugar levels. Just an ounce (28 grams) has about 5 grams of carbs, making them a great choice to enjoy without the sugar spike.
- Natural Phytoestrogens: These plant compounds can be helpful for women experiencing hot flashes or hypertension.
- Sleep Support: Pumpkin seeds contain tryptophan, an amino acid that aids in serotonin production, which can be converted to melatonin—the hormone that regulates sleep. Try having a small handful of pumpkin seeds a few hours before bedtime!
- Anti-Inflammatory Benefits: Pumpkin seed oil has shown promise for its anti-inflammatory properties, which can help reduce arthritis symptoms.
- Calories: As you can see, pumpkin seeds are packed with health benefits, but with around 126 calories per 1/4 cup, it’s worth keeping an eye on portion size.
Don’t Toss the Seeds! Try This Easy Roasted Pumpkin Seeds Recipe
Want to try a delicious snack loaded with nutrients? Here’s a quick recipe:
- Separate the seeds from the pumpkin’s stringy pulp and rinse well.
- Dry the seeds by spreading them on a paper or dish towel for up to 24 hours or more.
- Spread seeds on a baking sheet coated with nonstick spray and sprinkle with salt.
- Bake at 350°F for 15-20 minutes until golden brown. Cool and enjoy!
Martha Stewart also has a delicious recipe called spiced pumpkin seeds – check it out here: https://tinyurl.com/2eph9we5
Store extras in an airtight container for a nutritious snack anytime.
Next time you carve a pumpkin, don’t forget to keep those seeds and the pulp. With so many ways to use them, pumpkins can be a tasty and health-boosting part of your diet all season long!
