Pumpkins are very much a centrepiece at Halloween and during October, from carvings, to ornaments, lights, and decoration. October is a time when this huge vegetable is symbolised as an ornament, and rarely considered for its edible and nutritional value. Here, I thought I would explain the nutritional benefits that pumpkin has to offer, and hope you may see the benefits and try your pumpkin for its edible and nutritional value at the same time.
It is healthy and beneficial for you to use the, frequently, disposed of parts of the pumpkin, and have fun making meals, smoothies and snacks together. At the same time this is teaching kids there is even more fun to be had after carving, adding extra enjoyment to the Halloween Holidays.
Nutritional Benefits
Pumpkin as a vegetable is full of fibre. Fibre is beneficial to keep the digestive system healthy, whilst it also aids weight control, as it is low in calories and keeps you feeling full for longer. Fibre can help prevent heart disease, and diabetes. As fibre slows the rate that sugar is absorbed into the bloodstream, which keeps your blood glucose levels from rising too fast. It also may help reduce the amount of cholesterol in the blood.
Pumpkin is full of nutrients, vitamins and minerals such as:
Vitamin A, pumpkin is high in vitamin A, which has the following important functions: Helps the bodies immune system work against infections. It contributes to healthy vision, and helping vision in dim light. It assists the development of tissues, and keeps the skin healthy. Any vitamin A that the body doesn’t need is then stored for use in the future.
Pumpkin is a source of Potassium. A mineral that serves important functions such as regulating fluid balance within the body, muscle tissue, nerve function and maintaining cardiac rhythm.
Pumpkin is also a source of Vitamin C. This is essential for structure of bones, muscles, gums, blood vessels, and the absorption of iron. It helps to protect cells and keep them healthy. It maintains healthy connective tissue to support organs, and helps with healing wounds.
Pumpkin also contains antioxidants, which can protect, prevent or delay cell damage.
Ways to incorporate Pumpkin into your diet
There are various meals to consider when incorporating pumpkin into your diet, and options for the whole family to love. Examples are pumpkin: Soup, bread, ravioli, pie, or risotto. Cut pumpkin sweet cubes and add to curries and even add pumpkin to desserts.
I love these ingredients for a pumpkin and lentil soup, especially as we approach these cold winter days: Chopped pumpkin flesh, plus the seeds, Olive oil, onion, garlic, thyme, split red lentil, vegetable stock.
Yes, there are even benefits for eating the pumpkin seeds! This would be an easy part of this vegetable to dismiss and dispose of, as many will, but now you can consider these seeds as a healthy addition to your Halloween. The nutritional benefits of eating pumpkin seeds include; contributing fibre, vitamins and minerals, and they are also a good source of unsaturated fat, which helps reduce cholesterol levels.
There are various ways to consider eating the seeds, such as:
They can be a breakfast option, by adding the seeds to cereal. Seeds are a healthy snack option to include in the day, the seeds can be eaten whole along with the shell, or you can remove the outer shell if prefered. For lunches and dinners, blend the seeds in a smoothie, roasted add them to salad, or add to sauces and soups. It is apparent that pumpkin is not just for Halloween, its healthy, delicious and can be used in many recipes year round.
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