5 Reasons to Feel Good About Eating Pumpkin

Fresh or canned, pumpkin’s really healthy stuff. In the kitchen, treat pumpkin as you would any winter squash. Try it in healthy soups, stews, chili — even pancakes. Here are 5 reasons to eat more pumpkin this fall.

1. Vitamins

That vibrant orange color tells us something about pumpkin’s health properties. Yes, it’s an excellent source of beta carotene, the powerful antioxidant. Our bodies translate beta carotene into Vitamin A, which is thought to protect us from certain cancers and other diseases, too. Vitamin A is also key for keeping your eyesight keen.  Pumpkin has almost 20% of your RDA of Vitamin C. Here are some delicious pumpkin snacks to try:

Easy Pumpkin Dip

Healthy Pumpkin Dip

Photo by Meredith

Pumpkin Hummus

 

2. Energy

We know bananas are full of energy boosting potassium, but pumpkins are also a great source. One cup of cooked, mashed pumpkin will give you 564mg of potassium which is actually more than you’ll get from a regular-sized  banana.  These breakfast treats with pumpkin are delicious and sustaining.

Pumpkin Pancakes

Pumpkin Pancakes

Photo by Dianne

Pumpkin Oatmeal

Pumpkin Wheat Honey Muffins

Pumpkin Wheat Honey Muffins

Photo by CCLoves2Bake

Pumpkin Oat Bars

Pumpkin Oat Bars

Photo by ReneePaj

 3. Fiber

Pumpkin is a good source of fiber, especially pumpkin seeds/pepitas.  A cup of pumpkin seeds contains 12g of dietary fiber. Add toasted pumpkin seeds to salads for a a tasty way to get your fiber.

 Cinnamon Toast Pumpkin Seeds

Cinnamon Toast Pumpkin Seeds

Photo by lutzflcat

European Muesli (with Pumpkin Seeds)

European Muesli

Photo by Pam Ziegler Lutz

4. Iron

Pumpkin seeds are also a great source of iron, and a 1 oz serving will give you 4.2mg of iron. The seeds are also an excellent source of zinc, magnesium, manganese, and monounsaturated fat.

 Pumpkin Seed Pasta

Photo by Linda T

5. Hearty Dinners

On those cold winter nights, pumpkin can add a lot of nourishment and flavor to your dinner. Add it to soups, chilli, pasta and risotto. Here are some ideas to get you started.

Pumpkin Soup

Slow Cooker Pumpkin Turkey Chili

Slow Cooker Pumpkin Turkey Chili. Photo by Sugarplum

Slow Cooker Pumpkin Turkey Chili. Photo by Sugarplum

Roast Pumpkin and Feta Risotto

Roast Pumpkin and Feta Risotto

Photo by Jamie Justice


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