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  • Writer's pictureAWFIT

September's Super Food - Pumpkin

Updated: Feb 2, 2022

Pumpkins come into their own during Halloween, whereby they're carved up as decorative lanterns. However, beneath their hard skin is a delicious orange flesh offering many nutritional benefits with great healing properties.

The name pumpkin comes from the Greek word 'pepon', meaning 'large melon''. By definition they are a fruit that come in either orange, yellow, green and even red.

Nutritional Breakdown

Pumpkins are most definitely a superfood of the season with the flesh, leaves and seeds all providing a nutritional punch and packed with;

  • Vitamins: A, C, E & K

  • B Vitamins: Thiamin, B-6, Folate, Pantothenic acid, Niacin & Riboflavin

  • Minerals: Potassium, Copper, Manganese, Iron, Magnesium & Phosphorus

One cup of cooked, boiled, or drained pumpkin without salt (According to the USDA National Nutrient Database) contains:

  • 49 calories

  • 1.76 g of protein

  • 12g carbohydrate

  • 0.17 g of fat

  • 2.7 g of fibre

"When cooking pumpkins, save the seeds! Roast them for a delicious and healthy snack. You can also grind the roasted seeds into a pumpkin seed butter"

Pumpkins' Health Benefits

We've outlined our favourite reasons why you should be completely obsessed with this season’s superfood! Be sure to let us know what else you love about pumpkins in the comments!

Improves Eye Health

Pumpkins are especially good for eye health and help to keep the eyesight sharp in dim light. This is due to carotenoids, the compounds that give pumpkins their bright orange colour, and beta-carotene, which the body converts into Vitamin A. Pumpkins have also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness.

Reduces the risk of Developing Metabolic Syndrome

Metabolic Syndrome is the medical name that collectively describes diabetes, obesity and high blood pressure. Together they increase the risk of developing coronary heart disease and stroke. Research indicates that by increasing the consumption of carotenoids, found in pumpkins and other orange coloured fruits and vegetables, helps prevent the development of Metabolic Syndrome. The seed's from pumpkins are full of phytoestrogens, which research shows are beneficial for preventing high blood pressure.

Reduces Cancer Risk

There is plenty of evidence showing that eating a diet containing antioxidant properties of carotenoids, vitamin A and vitamin E, found abundantly in pumpkins, can reduce the risk of cancer. Research is indicating that these nutrients protect against breast cancer and that carotenoids may play a role in reducing lung cancer, colon cancer and prostrate cancer.

Prevents Skin Ageing & Relieves Menopause Symptoms

Pumpkins also work wonders for the skin thanks to their beta-carotene content. They help delay signs of ageing, increase collagen production, and brighten the skin. They also help the skin to remain soft and smooth because of their high vitamin A and C presence. A recent study revealed pumpkin seed oil reduced menopausal symptoms such as headaches, hot flashes, and joint pains.

Boosts Immunity

Vitamin A and vitamin C both found abundantly in pumpkins help the body fight against infections

and are an essential part of increasing your immunity. Studies have found that vitamin C can help reduce the severity of a cold. Pumpkins are also great sources of folic acid, manganese, and riboflavin which are all vital nutrients for maintaining a healthy immune system.