Pumpkin is a staple ingredient in many dishes holiday dishespumpkin pie, bread, soup, and even ravioli.
In addition to their seasonal appeal, pumpkins have been shown to have many health benefits.
According to New York-based certified holistic nutritionist Robin DeCicco, pumpkin is a good source of fiber and potassium. heart health By countering the effects of sodium on blood pressure.
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“For heart health, and overall health, we’re always looking for ways to increase our daily fiber intake, and pumpkin is a good source,” she said in an interview on FOX News Digital.
Approximately 1 cup organic canned food pumpkin puree It provides more than 10% of your daily potassium and contains about 4 grams of fiber.
DeCicco suggested adding pumpkin puree to smoothies, oatmeal, and yogurt bowls to provide a “rich creaminess” that will also satisfy your appetite.
According to nutritionists, pumpkin is also very rich in antioxidants.
“A diet rich in antioxidants and health benefitsIn particular, it lowers the risk of inflammatory conditions,” DeCicco added.
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Pumpkin and other brightly colored foods such as butternut squash and carrots also contain carotenoids that protect against cell damage.
Nutritionists have warned that anything labeled “pumpkin pie mix” is likely to have added sugar, so it’s important to read labels carefully when using things like canned pumpkin puree.
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“Look for just ‘organic pumpkin’ listed as an ingredient on the can,” she advised. “If you want to add a little sweetness yourself, add ground cinnamon, ground nutmeg, ground ginger, and a little low-glycemic sugar like coconut palm sugar.”
for nutritious snackDeCicco recommends adding pumpkin seeds.
“Pumpkin seeds are rich in protein and fiber, which help stabilize blood sugar levels and suppress appetite, and are also rich in many antioxidants and vitamins that benefit overall health,” she said. “It’s rich in zinc, which supports immune health, has been studied to improve prostate health, and it’s also rich in potassium, magnesium, and iron.”
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According to DeCicco, just a quarter cup of pumpkin seeds provides about 10 grams of protein and 3 grams of fiber. Eating seeds with their shells added increases dietary fiber.
