The power of pumpkin: Health benefits of this seasonal superfood

It’s the favorite food of the season and the crown jewel of fall décor, but this top squash offers a bounty of benefits for your body, too.

A vision of orange

Pumpkin offers many health benefits and is the perfect addition to your fall plate for many reasons, starting with its color.

“The bright orange hue comes from beta-carotene, which our body converts into vitamin A,” said Gabriela Gardner, registered dietitian manager with UT Physicians.

Vitamin A supports eye health.

According to the U.S. Department of Agriculture (USDA), one cup of canned pumpkin contains nearly 200% of the daily recommended value of vitamin A.

“As a source of vitamin A, pumpkin is through the roof,” said Gardner. “Pumpkin is especially good for people at risk of cataracts and glaucoma.”

Beta-carotene also acts as an antioxidant, protecting the body from cancer-causing free radicals.

Excellent source of iron

Iron is essential for growth, development, building red blood cells, and improving energy levels.

According to the USDA, one cup of canned pumpkin contains 40% of the recommended daily iron intake.

“Pumpkin is a great source of iron,” said Gardner. “If you’re trying to increase your iron intake, pumpkin is the way to do it.”

Pumpkin is nature’s immunity boost

The rich color and thick flesh of this fall food are also filled with vitamin C, which is known for boosting immunity.

One cup of canned pumpkin has about 20% of the daily vitamin C recommendation.

“This is nature’s way of offering protection ahead of winter when flu and other respiratory diseases are spreading,” said Gardner. “Take advantage of pumpkin being plentiful and available during the fall to boost your immune function.”

Health benefits of pumpkin

With high counts of potassium, magnesium, and fiber, pumpkin is the vegetable that keeps on giving.

Potassium improves blood pressure by balancing the sodium in your system.

Magnesium is essential for strong bone health and a key nutrient for muscle function. It also helps reduce muscle cramps.  

Fiber slows digestion, increases nutrient extraction within your body, and lowers cholesterol.

With 7 grams of fiber per cup, pumpkin is considered a high-fiber food and a favorite among gastrointestinal specialists.

“Pumpkin’s fiber content per cup is equivalent to half a cup of cooked beans,” said Gardner.

Pumpkin seeds are healthy

Deep inside an orange gourd is even more nutrition – the seeds! Packed with protein, fiber, and magnesium, pumpkin seeds are a great source of health benefits.

Pumpkin seeds have about 9 grams of protein for every 1/4 cup.

“The protein content is similar to 2 tablespoons of peanut butter or an 8-ounce glass of milk,” said Gardner.

Pumpkin’s not-so-secret spice

Originally a spice mix from Southeast Asia, the pumpkin spice flavor is now a fall cornerstone of American menus and grocery store shelves.

Despite the name, pumpkin spice doesn’t actually contain pumpkin. The blend of cinnamon, nutmeg, ginger, clove, and allspice was developed to enhance the flavor of pumpkin.

“This is a very powerful mix. These spices have antioxidant properties that work harmoniously to boost immunity, control metabolism, and regulate sugar levels,” said Gardner.  

When indulging in this seasonal blend, be mindful of buying flavored items that often include extra sugar and few benefits from the spices.  

Gardner warns to skip the pumpkin spice beverages, usually flavored with factory-made syrup and a deluge of sugar.

“This added sugar is the most harmful for our bodies,” said Gardner. “It promotes inflammation, increases fat accumulation in the liver, and can lead to obesity.”

Instead, make your own spice mix and add it to homemade coffee, cookies, cakes, oatmeal, and (of course) pumpkin pie.

Adding superpower spices into your diet could reduce your cancer risk, improve digestion, and protect against cognitive decline.

Pumpkin in moderation

“When it’s available, it’s a food you definitely want to eat,” said Gardner.

Although pumpkin has many health benefits, it’s best to only eat it in moderation.

“You don’t want to eat pumpkin in large quantities on a daily basis because of its high content of vitamin A. This nutrient is stored in the liver, and too much could hurt your liver.”

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Recipes

Pumpkin spice blend

Ingredients:

3 tablespoons cinnamon

2 teaspoons ginger

2 teaspoons nutmeg

1 1/2 teaspoons allspice

1 1/2 teaspoons ground clove

Directions:

1. Blend together and store in a glass jar away from direct sunlight.

Pumpkin bread

Ingredients:

1 1/4 cups all-purpose flour

3/4 teaspoon baking powder

1/4 teaspoon baking soda

3/4 cup canned pumpkin puree

3/4 teaspoon ground cinnamon

1/2 teaspoon salt

1/8 teaspoon ground nutmeg

1 pinch ground cloves

1/2 cup granulated sugar

1/2 cup light brown sugar

1/4 cup vegetable oil

2 ounces cream cheese

2 large eggs

2 tablespoons buttermilk

1/2 cup walnuts (chopped)

Directions:

1. Preheat oven to 350 degrees F.
2. Whisk flour, baking powder, and baking soda in a bowl.
3. Combine the pumpkin puree, cinnamon, salt, nutmeg, and cloves in a medium saucepan over medium heat for about two to four minutes (mixture will be reduced).
4. Remove pumpkin mixture from heat and add the granulated sugar, brown sugar, oil, and cream cheese. Let rest for five minutes. Whisk until all the ingredients are mixed and there are no lumps.
5. Whisk the eggs and buttermilk in a separate bowl. Combine the egg mixture with the pumpkin mixture. Gradually start adding the flour mixture until there are no lumps.
6. Add the walnuts and pour into a greased 8×4-inch bread pan. Bake for 45 to 50 minutes or until a toothpick inserted in the center comes out clean.
7. Remove pumpkin bread from the pan and let it cool completely before serving.

Candied pumpkin

Ingredients:

1 small pumpkin or pie pumpkin (about 1 pound)

1/2 cup piloncillo or you can use brown sugar

1 cinnamon stick

2 whole pieces of star anise

1 whole nutmeg

2 whole cloves

2 liters of water

Directions:

1. Wash the pumpkin, cut it into slices, and remove the seeds. You do not need to remove the skin.
2. In a large pot, boil the water. Once it boils, lower to medium heat and add the piloncillo (brown sugar), cinnamon stick, anis, nutmeg, and cloves until it creates a syrup consistency.
3. Add the pumpkin slices to the syrup and let it cook at medium to slow heat until it has softened. It will take about 45-50 minutes.
4. Turn off the heat and allow the pieces to cool in the syrup. The pumpkin pieces will remain soft. The treat is best served warm.

Note from Gardner: In Mexican culture, this dish is usually served during Dia de los Muertos and is added to the altars for our loved ones to enjoy during that day. It can be served as a dessert or added to a breakfast with milk.

(Recipes from Gabriela Gardner)