Navigating labels and digging through the latest health trends can get confusing–and fast. That’s why we’re talking with Dallas nutritionists, dietitians, and other health professionals to make sense of it, topic by topic.
Fall brings an abundance of pumpkin-inspired foods and drinks our way. While pumpkin may be a component of your favorite flavored latte, it also has significant health benefits — if you consume it correctly. Registered dietitian nutritionist Jennifer Neily shares some of those benefits with us. As you eye the spread at your Thanksgiving feast, it’s likely you’ll find a pumpkin dish in the mix. Feel free to dive right in.
What are some health benefits tied to eating pumpkins?
- Eyesight – Pumpkin is an excellent source of vitamin A, which is one of the main nutrients responsible for helping with vision.
- Immune System Boost – Because it’s an excellent source of vitamin A, pumpkin helps maintain a healthy immune system.
- Skin Care – It’s a good source of vitamin C, which helps with collagen.
What’s the best way to eat or prepare pumpkins?
Now is a great time to buy fresh and make your own pumpkin pure. Freeze for later use. But canned pumpkin is probably the easiest. They both and can be used in a myriad of ways, but whole pumpkin is slightly lower in calories. From pumpkin soup to pumpkin ‘pie’ smoothies to pumpkin pasta sauce, there is no shortage of ideas.
What should you look for when choosing a pumpkin?
Choose a pumpkin that’s firm and heavy for its size. They can be stored up to two months in a cool dark place. Again, canned might be easiest. Nutritionally, it’s a bit more dense in calories (80 for 1 cup canned versus 50 calories for 1 cup of boiled fresh pumpkin) but still low in calories for the volume.
What are some other important benefits of pumpkins?
Consider the many pumpkin products on the market. Sorry to say, but there are no health benefits from flavorings. You’ve got to eat the real thing! Eating a nutrient-rich diet with lots of color – orange, red, green, yellow, purple, etc. – will give a variety of the disease-fighting plant compounds known as phytochemicals. Plus, produce is loaded with vitamins, minerals, and dietary fiber. Also, pumpkin is a good source of potassium, which is a mineral found in whole foods that helps nerves function and muscles contract. It helps offset harmful effects of sodium on blood pressure.
Jennifer Neily, MS, RDN, LD, FAND, is a registered dietitian nutritionist, Wellcoach Certified Health Coach, and a fellow of the Academy of Nutrition and Dietetics. Connect with her at http://NeilyonNutrition.com.
