PUMPKIN BENEFITS - Not just for Halloween
- josephplatt1979
- Oct 18, 2022
- 4 min read
PUMPKIN BENEFITS
One good thing about autumn is the wide variety of pumpkins available for Halloween. The varieties that are bred primarily for decorative use and Jack-o-lanterns. but did you know pumpkin has nutritional value and are great for our health.
Pumpkins are versatile, including their uses for cooking. Most parts of the pumpkin are edible, including the fleshy shell, the seeds, the leaves and even the flowers.
There are many pumpkin benefits, and they include:
PREVENTING MUSCLE PROTEIN BREAKDOWN
The meat of the pumpkin is of course orange, meaning it's full of carotenoids like beta-carotene, cryptoxanthin, lutein, and zeaxanthin, stuff that's all complicit in improving human health in general.
Pumpkin contains high amounts of nicotinic acid and trigonelline, which improves the glucose uptake of muscle cells. Beyond that, pumpkin contains dihydro coniferyl, a plant metabolite that's known to sabotage the glucose uptake of fat cells.
Pumpkin is good for muscle building because it has valuable micronutrients such as vitamin C, vitamin B and potassium, as well as a high-water content.
So along with the increased health benefits of all that carotenoid-rich pumpkin meat, you get improved insulin sensitivity, the possibility of increased endurance and strength, and reduced exercise-induced muscle-protein breakdown. However, pumpkin is a low-calorie vegetable, so you should combine it with other high-calorie foods.
Pump up your performance by using pumpkin as a pre-workout and post-workout fuel. Use it pre-workout to load your glycogen stores to improve your stamina and strength, and again post-workout to recover lost electrolytes and glycogen. Mix a half cup of pumpkin puree into your oatmeal before a workout and a half cup of pumpkin puree into a protein shake after your workout for improved performance.
FULL OF FIBRE
Pumpkin benefits your daily fibre needs, whether you're eating fresh or canned varieties. Canned pumpkin contains 7 grams of fibre per one-cup serving.
Canned pumpkin may be a better source of fibre than fresh, but that doesn't mean you should exclude fresh pumpkin from your diet. Both sources of pumpkin fibre can help you reach your daily needs. The difference in fibre between fresh pumpkin and canned pumpkin is due to the fact that canned pumpkin is much more concentrated and has less water content than fresh pumpkin.
Getting enough fibre in your diet from healthy sources like pumpkin helps keep you regular and protects you from many chronic illnesses, such as heart disease, diabetes and certain types of cancer. Fibre also keeps you feeling full longer and may support your weight-loss efforts.
ELECTROLYTE BALANCE
When we have a hard workout, we lose electrolytes like potassium, magnesium and calcium. Low potassium levels can cause cramping and early onset fatigue. Pumpkin benefits the restoring our electrolyte balance after hard workouts, since it’s loaded with electrolytes. One cup has 564 milligrams of potassium.
GOOD FOR EYES
Pumpkin is rich in vitamins, zinc and antioxidants that help improve and restore eyesight. It has antioxidants that slow macular degeneration, a leading cause of vision loss. Zinc enables vitamin A to travel from your liver to your retina to create melanin, a pigment that protects the eye.
HEALTHY SKIN
Pumpkins are loaded with nutrients that are great for your skin. it’s high in carotenoids like beta-carotene, which your body turns into vitamin A. Carotenoids are transported to various organs including your skin. Once they are there, they help protect skin cells against damage from harmful UV rays.
Pumpkins also contain lutein, zeaxanthin, vitamin E and many more antioxidants that have been shown to boost your skin’s defences against UV rays.
Pumpkin is also high in vitamin C and your body needs this to make collagen, a protein that keeps your skin strong and healthy.
WAYS TO EAT PUMPKIN
Pumpkin is very versatile and can be used with many other types of foods. Here are some healthy pumpkin recipes:
Protein pumpkin Smoothie
In a blender combine
2-3 ice cubes
1 scoop of protein powder
1/2 cup low fat yogurt
1 tsp. honey,
1/4 cup pumpkin puree
Puree until icy and smooth.
Toasted Pumpkin Seeds
Take the seeds out of a pumpkin with your fingers and rinse them in a colander.
Boil the seeds in a pot of well-salted water for 1o minutes,
Drain and then spread on baking sheet
toss with 1 tsp. olive oil and bake at 400 degrees until the seeds are toasty brown.
Pumpkin Ice Cream
Simply add 1 cup canned or fresh pumpkin puree and 1 tsp pumpkin pie spice to your favourite ice cream recipe. Put the ice cream back in the freezer to refreeze.
Pumpkin Pancakes
A perfect hearty breakfast recipe includes whole-wheat flour, canned pumpkin, egg and skim milk. Whip up a batch of these pancakes for any morning breakfast or for any time of the day.
Salad Topping
Add roasted pumpkin cubes to your favourite salad. Complement it with toasted pumpkin seeds and dried cranberries.
High-quality protein supplements to support the growth and maintenance of your muscles. Important no matter your fitness goal. Add These to your favorite drink or food to meet your daily protein needs. Add them to any of the pumpkin recipes for the protein boost.
BOTTOM LINE
Because it's low in calories and rich in essential nutrients that promote health, try incorporating pumpkin into your diet today to reap its health benefits
Pumpkin has valuable micronutrients such as vitamin C, vitamin B, and potassium, as well as a high-water content. However, pumpkin has a low-calorie density and comparatively few carbohydrates. To provide your body with enough calories and all the nutrients that are important for building muscle, you should combine pumpkin with other carbohydrate-rich foods as well as protein and healthy fats.
There are many ways people can eat more pumpkin. Preparing fresh pumpkin at home will deliver the most pumpkin benefits for health, but canned pumpkin is also a great choice.
Comments