5 Reasons to Eat MORE Pumpkin This Fall
By
Dr. Scott Olson, ND
Posted November 13, 2024
When you think of fall, what comes to mind?
Colorful leaves? Cozy sweaters? How about pumpkins?
Sure, you probably carved one for Halloween, and you may bake a couple cans of it into a pie for Thanksgiving.
But what if I told you that this humble squash could ALSO be your secret weapon for staying healthy this holiday season?
That’s right, my friend. It turns out that pumpkin isn’t just for lattes and jack-o’-lanterns. This orange powerhouse is packed with nutrients that can boost your health in ways you never imagined.
So, before you pass right by those pumpkins at the farmer’s market, let’s take a look at why you should be eating more of this fall superfood…
Pumpkins are bursting with vitamins, minerals, and antioxidants—meaning this tasty, low-calorie gourd can support your health from head to toe.
Following are five reasons you should eat pumpkin all season long…
- Your Eyes: You’ve probably heard that carrots are good for your eyes. Well, pumpkin is here to steal the spotlight.
This vibrant veggie is bursting with eyesight-friendly vitamin A and contains more than 200 percent of your daily needs in just one cup. Plus, pumpkin also contains lutein and zeaxanthin, two powerhouse compounds that protect your peepers from age-related macular degeneration and cataracts.
- Your Heart: Want to show your ticker some love? Reach for some pumpkin.
One cup of this wonder squash delivers an impressive 16 percent of your daily potassium needs. And that’s not just good news for banana-haters. Potassium is crucial for heart health, helping to regulate blood pressure and reduce the risk of stroke.
Pumpkin is also packed with fiber, vitamin C, and antioxidants, all working together to keep your cardiovascular system running like a well-oiled machine.
- Your Immune System: As we head into cold and flu season, your immune system needs all the help it can get. That’s where pumpkin enters the picture.
This fall favorite is loaded with immune-boosting nutrients like vitamin C (19 percent of your daily needs per cup), vitamin A, vitamin E, and iron. These antioxidants work together to protect your cells from damage and keep your immune system in fighting shape.
So, the next time you develop a sniffle, maybe you should reach for some pumpkin soup instead of that cold medicine.
- Your Cells: Here’s a fun fact… pumpkin’s bright orange color isn’t just for show. It’s a sign that pumpkin is packed with carotenoids, powerful antioxidants that fight off the pesky free radicals that can damage your cells.
Some studies suggest that carotenoids might even help protect you against certain types of cancer. Now, that’s what I call a superfood!
- Your Waistline: Trying to shed a few pounds? Pumpkin might be your new best friend.
At just 50 calories per cup, pumpkin is a dieter’s dream. But it’s not just about being low-calorie. That same cup also packs three grams of fiber, which helps keep you feeling full and satisfied.
So, the next time you’re reaching for a snack, why not try some roasted pumpkin instead of those chips?
And be sure to remember those pumpkin seeds. Instead of tossing them out with the stringy bits, give them a rinse, season them, and roast them for a crunchy, nutritious snack.
These little powerhouses are packed with nutrients that can help lower your risk of cancer and improve prostate, digestive, and heart health.
Now, it’s time for a little reality check. While pumpkin pie might technically contain pumpkin, it’s not exactly a healthy food. (Sorry to burst your bubble!)
But the good news is there are plenty of delicious, healthy ways to add more pumpkin to your diet. Try roasting it with savory spices for a side dish, blending it into smoothies, or using it as a base for soups and stews.
P.S. Five superfoods to help drive away the “winter blues.”
Source:
Batool M, Ranjha MMAN, Roobab U, et al., Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel). 2022 May 24;11(11):1394. doi: 10.3390/plants11111394.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Mailbag: Natural Fixes for Stubborn Toenail Fungus
“Is there an actual cure for toenail fungus?” —Feeling Frustrated If you are frustrated because you’ve been battling toenail fungus, I’m not surprised. Toenail fungus is incredibly difficult to treat. But don’t give up. With a combination of natural treatments and patience, relief is possible. Here’s what’s worked for my patients in the past… Tea...
Science Reveals Late-Night Anxiety is REAL (Here’s the Fix)
Ever notice how your problems seem WORSE at 3 AM? It turns out those middle-of-the-night anxiety-filled thoughts aren’t just in your head. Research reveals that your brain actually functions differently after midnight. In fact, what goes on during those dark hours could be sabotage your sleep and your decisions. But before you reach for a...
Normal Blood Pressure In 4 Weeks WITHOUT Drugs
High blood pressure affects millions of us. And these hypertension (high blood pressure) medications work, but they often come with unwanted side effects. However, we might have another option. A new study confirms that an often-overlooked root vegetable can help normalize blood pressure FAST… Research conducted by scientists at Queen Mary University of London revealed...
Spice Slashes Age-Related Vision Loss Risk
As you get older, the more likely you are to develop age-related macular degeneration (AMD). In fact, one in seven people over 50 already have some evidence of this vision-robbing disease. That works out to about 1.5 million people. But you don’t have to be one of them. A small change you make starting today...
Four Medicine Cabinet Culprits Making You Fat
Picture this. You’re doing everything “right.” You’re trying to manage your weight by watching portion sizes, exercising regularly, and getting enough sleep. But the numbers on the scale won’t go down. Even worse, you realize they’ve been slowly CLIMBING. If this sounds familiar, the culprit could be hiding in your medicine cabinet. Keep reading to...
Why Age STEALS Your Sleep—And How to Take It Back
As we journey through life, we may find ourselves becoming unwilling members of the “tossing and turning” club. If you’ve noticed that restful nights are slipping further away with each passing year, you’re not alone. But why does this happen? Let’s shed some light on the causes of age-related sleep changes and explore how you...
Dodge Dementia with this Two Step Back-to-Basics Plan
You know the saying, “Everything old is new again,” right? Well, it turns out for dementia prevention, it’s spot on. In fact, new research supports two “old-school” solutions for protecting brain health. If you thought shielding yourself against dementia would be complicated, let me show you how simple it can be… When I counsel my...
Mailbag: Naturally Target Cholesterol
“I’m being treated for breast cancer. However, I was also recently diagnosed with atherosclerosis. My cholesterol is 249, and I was prescribed Lipitor. I’m on a plant-based diet and sometimes eat wild-caught salmon two to three times a week. What are the best natural ways to lower cholesterol?” -Naturally Cutting Cholesterol Hi Naturally, Your proactive...
Surprising Link Between Balance and Weight REVEALED
Think balance exercises are just for preventing falls? If so, think again. This often-overlooked aspect of fitness could also be the missing piece in your weight loss puzzle—especially as you age. Recent research suggests that improving your balance could be a game-changer for maintaining a healthy weight AND staying steady on your feet. And these...
These Common Kitchen Tools Could Triple Your Cancer Risk
Could you do me a favor? Take a look in your kitchen drawers. Do you spot any black plastic spatulas or spoons? If so, please keep reading… Because researchers have just discovered something about these common kitchen tools, you can’t afford to miss. They could literally be making you sick. Here’s why… A shocking study...