Pumpkin power

Please consult your doctor or regular health physician before following suggestions found in any Sun Day health columns/stories.

‘Tis the season of autumn and time to celebrate the amazingly versatile and incredibly healthy squash fruit/vegetable known as the pumpkin. Introduced to the pilgrims by Native American Indians, the pumpkin was documented as having been served during the second Thanksgiving meal. In fact, because of the fruit’s ability to store well and maintain its nutritional levels, our American ancestors survived the long, harsh Northeastern winters.

According to Suburban Senior (September/October, 2013 publication) and HuffPost Healthy Living (October 1, 2013 online publication), here are some of pumpkin’s health benefits:

1. The pumpkin’s orange color is caused by its high amount of carotenoids. Carotenoids help in staving off free radicals, thereby assisting in preventing premature aging, cardiovascular diseases, and infections. Carotenoids are also high in lutein and zeaxanthin, which protects the eyes and prevents cataracts and degenerative eye diseases.

2. Pumpkin seeds are rich in protein. One ounce of these seeds contains about seven grams of protein. Their oil is high in phytosterols that can replace cholesterol in the body, thereby lowering blood cholesterol levels.

3. Pumpkin seeds are also rich in essential fatty acids that help lower the incidence of high blood pressure, arthritis, and cancer. The acids improve brain and skin health.

4. Vitamin A found in the pumpkin seeds and flesh further strengthens eye health and immune systems. One cup of cooked and mashed pulp has over 200 percent of the recommended daily vitamin A intake.

5. Vitamin C found in our squash also fights free radicals, improves the immune system, and aids in the production of collagen. The body is given protection against various forms of cancer as a result of this vitamin. One cup of cooked pumpkin contains more than 11 mg., or nearly 20 percent of 60 mg., of Vitamin C required daily of women (men need 75 mgs. daily of Vitamin C).

6. Magnesium, found in both pumpkin pulp and seeds, is a vital mineral used for various life-sustaining functions. It is also necessary for maintaining strong bones and teeth.

7. The pumpkin’s potassium can prevent hypertension and cardiovascular problems. A cup of cooked pumpkin has more of the refueling nutrient potassium with 564 mg. to the banana’s 422 mg. A small amount of extra potassium can help restore the body’s balance of electrolytes and keep muscles functioning efficiently after a heavy workout. Zinc found in the squash aids in preventing osteoporosis and helps the immune system and reproductive system. It is also rich in calcium and iron.

8. The pumpkin’s flesh is very low in calories but high in good dietary fiber. It keeps a person full longer and aids in shedding pounds more easily. Fiber also helps in treating gastrointestinal disorders, in regulating blood sugar levels, and in lowering LDL (bad cholesterol.)
9. The anti-inflammatory effect of beta carotene in pumpkin flesh and seeds leads to both antioxidant and anti-inflammatory action which can protect against arthritis and joint inflammation.

10. Skin health is promoted by the high amounts of Vitamins A,C, E, and Zinc. Only a cup of pumpkin seeds daily can keep the skin hydrated, nourished, and wrinkle-free, thus reducing skin cancer.

11. Prostate difficulties are avoided through pumpkin seeds’ phytosterols that lower the risk of enlargement of the prostate gland and prostate cancer.
12. Five to 10 grams of pumpkin seeds daily can prevent kidney stones.

13. Pumpkin flesh produces the chemical L-tryptophan that boosts one’s mood by triggering feelings of happiness.

14. Pumpkins are natural diuretics and aid in getting rid of toxins from the body.

“Just one cup of pumpkin puree provides approximately 30 percent of the daily recommended fiber, 10 percent of the daily recommended potassium, 30 percent of the daily recommended iron, 15 percent of the daily recommended vitamin E, and more than double the minimum daily vitamin A intake recommendation,” Heather Harren, Centegra’ Wellness Center nurse, said.

“It can easily be added to chili, stews, breads, muffins, yogurt, oatmeal, hummus, and other foods without changing the flavor,” she added.
If you are a home-canner, be cautious! Due to its low-acidity, pumpkin is prone to contamination when not canned in an industrial setting. Also be cautious when purchasing canned pumpkin: It should read “pumpkin” or “100 percent pumpkin” on the label. “Pumpkin pie filling” will be higher in calories with the addition of sugar and sodium. Of course, always purchase by the “best by” date.

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