Written By Miranda Regalado
Spooky season is upon us, and with it comes the fan-favorite vegetable of the season: pumpkin. This incredible plant offers more benefits than just decorating our houses, spicing up our lattes, and being the favorite guest at Thanksgiving dinner. Scientifically, pumpkins are fruits, but nutritionally, they resemble vegetables. This winter squash is native to North America and is packed with vitamins and minerals, particularly a high count of Vitamin A, offering more than double the Recommended Daily Intake (RDI). It also contains Vitamin E, B2, C, potassium, copper, iron, manganese, and more.
As you know, we love everything antioxidant, and pumpkins happen to have a high concentration of them, such as alpha-carotene, beta-carotene, and beta-cryptoxanthin, responsible for their typical orange tone. They’re highly effective at battling free radicals and preventing cell damage, while also protecting the skin, lowering the risk of eye diseases, and cancer. In addition, beta-carotene, which is processed in the body to make vitamin A, is a natural immune booster, promoting a strong immune system and helping the body fight infections.
An analysis that combined over 20 studies showed that people with high intakes of beta-carotene had a significantly lower risk of cataracts. Supporting this, pumpkins are also good sources of lutein and zeaxanthin, two compounds related to lowering the possibility of age-related macular degeneration (AMD) and cataracts. Various other reports have shown that pumpkin exhibits acute hypoglycemic activity (blood sugar lowering), and D-chiro-inositol, identified in pumpkin (especially in Cucurbita ficifolia), has been considered as an insulin action mediator (insulin sensitizer). It is important to mention that more studies should be done on this matter, and even though pumpkin doesn’t have a therapeutic use for diabetes, their consumption could be beneficial.
An interesting fact about pumpkins is that not only the flesh is edible, but also their seeds. These are linked to a healthy liver, treating dysregulation, and decreasing liver enzymes. Non-alcoholic fatty liver disease (NAFLD), a very common disease nowadays, encourages people to take a closer look at the fats and types of fats present in one’s diet. Pumpkin seed oil is rich in unsaturated fatty acids that comprise about 80% of enriched phytochemicals. And that’s not all; men’s health can also benefit from the use of pumpkin seeds, as many researchers claim that pumpkin seed extract has also been reported to alleviate lower urinary tract symptoms (LUTS) associated with benign prostatic hyperplasia (BPH).
As pumpkin spice fills the air, let’s not overlook the remarkable health benefits that pumpkins offer. This seasonal favorite has much more to offer than its role in pies and lattes. So, this fall, embrace the full spectrum of pumpkin’s potential, and savor its flavors in your meals and reap its health benefits. Let pumpkin be more than just a seasonal delight; let it be a key part of your wellness journey.
