The pumpkin invasion has started. From Starbucks’ famous ‘PSL’ to your grocery store shelves, pumpkin-something is everywhere you turn. It’s obvious that people love this fall squash in just about anything. (Just for reference, Starbucks claims to sell about 20 million Pumpkin Spice Lattes every year — that’s one PSL for every resident in the state of New York.)
The good news is that pumpkin, as a superfood, is easy to love. Raw pumpkin is 94% water, contains less than 50 calories per cup, and is chock full of zinc, iron, and fiber. The disappointing news, however, is that most pumpkin finds in the store are filled with added sugars, preservatives, saturated fats, and other things that leave you feeling sluggish after eating.
This season, the best (and healthiest) way to get your pumpkin fix is to add it into your home-cooked recipes for a unique fall-flavored twist! Below, we’re sharing recipe ideas and even more reasons why you should love pumpkin this season:
Pumpkin boosts eye health.
Did you know that Vitamin A deficiency is one common cause of blindness? Pumpkin is full of beta-carotene, an antioxidant that provides your body with lots of Vitamin A (and Vitamin C and E, too). Studies show that people who eat a diet high in beta-carotene have a much lower risk of cataracts, which can later lead to blindness.
Pumpkin also boasts high levels of lutein and zeaxanthin, compounds that can also lower your risk of cataracts and macular degeneration. It turns out, protecting the health of your eyes can be as simple as making pumpkin a regular part of your diet.
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Pumpkin leaves you feeling full longer.
Because it’s 94 percent water, pumpkin makes you feel full quickly — with less calories. And if you’re a fan of roasted pumpkin seeds, the good news is that they’re high in fiber! They include about 1.7 grams of dietary fiber per ounce. In the fall especially, when Halloween candy and baked treats are at every event, loading up on high-fiber foods is even more important for preventing holiday season weight gain.
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Pumpkin is good for your heart.
For those with a family history of heart disease or high blood pressure, pumpkin is a superfood you should make more room for on your plate. Pumpkin is high in potassium, which is good news for your heart. A diet high in potassium can lower blood pressure and even lead to a reduced risk of strokes — two risk factors for heart disease.
Pumpkin’s high level of antioxidants, like alpha-carotene, beta-carotene and beta-cryptoxanthin, can also lower “bad” LDL cholesterol levels, preventing them from clumping on the walls of your blood vessels.
Pumpkin helps you have a good night’s sleep.
Tryptophan: you probably know it as that sneaky ingredient in turkey that leaves you sleepy after Thanksgiving dinner. But pumpkin seeds are also a great source of tryptophan, a natural compound that helps your body produce serotonin, the neurotransmitter that helps you feel good and wind down to fall asleep faster. So not only can they help you get a deeper night’s sleep, but they’ll make you feel better during the day, too.
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Enjoy the Best Flavor of the Season
Pick up a can of pumpkin puree, or even better, buy a pumpkin from the produce section on your next grocery store run. This versatile veggie can not only give your recipes that wonderful fall flavor, but can be another great way to nourish your body with the nutrients it needs.