Pumpkins: They Do Your Body Good
Jessica Mackie, R.D. at Sun Pointe Village, one of Baptist Housing's communities of care in Kelowna, shares her passion for pumpkins!
It’s hard not to think of harvest, changing leaves and pumpkins when the season changes to fall. Pumpkins are one of my favourite fall foods, and they can be used in so many different ways. I have a couple of pumpkin recipes to share below, but before that, a reminder as to why they are so good for you!
Pumpkins are a good source of vitamins B1, B3, B5 and B6. They contain many minerals such as potassium, magnesium, iron, calcium, copper and phosphorous. Pumpkins can also help you meet your dietary fiber requirements. Here are a few of the health benefits of pumpkin explained in detail, and don’t forget to try out the recipes!
Vitamin A (Beta-Carotene)
Pumpkin contains some of the highest amounts of beta-carotene which the body converts into Vitamin A. This vitamin has both antioxidant and anti-inflammatory effects. Research has established that vitamin A promotes the health of lungs and reduces the risk of lung cancer. Vitamin A can also help decrease the formation of plaque in blood vessels, which decreases the risk of stroke and heart disease. Regular consumption of pumpkin can improve your cardiovascular health!
Vitamin C
Pumpkins have a powerful antioxidant capacity due to the high content of vitamin C. This helps to boost your immunity. Common infections such as earache, sore throat, colds and the flu needn’t trouble you as much when pumpkin is regularly included in the diet.
Potassium
Regular intake of pumpkin can help to stabilize your blood pressure. Pumpkins are a good source of potassium which helps to lower blood pressure. This can further burst cardiovascular health.
Dietary Fiber
It has been shown that fiber can help improve bowel function, overall gut health and even decrease the risk of certain cancers. Fiber helps food transit through the gut.
Pumpkin Recipes:
Pumpkin Applesauce
(makes 2 ½ cup servings)
Ingredients:
1/3 cup canned pumpkin
2/3 cup applesauce
Dash cinnamon
Directions: Mix pumpkin into apple sauce. Add cinnamon to taste. Enjoy!
Spicy Pumpkin Soup
Makes 4 (1 cup) servings
Ingredients:
2 ½ cups chicken broth
1 (15 oz.) can pumpkin purée (just under 2 cups)
½ onion, chopped
1 clove garlic, minced
1 tsp. Cajun seasoning
½ cup cream or evaporated milk
Directions:
1. Heat chicken broth, pumpkin purée, onion, garlic and Cajun seasoning to a boil in a saucepan over medium-high heat.
2. Reduce heat to low and simmer for 45 – 60 minutes, stirring every 15 minutes.
3. Stir in cream or evaporated milk before serving.