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
Two-Week Diet Switch Transforms Your Health
You know how you feel sluggish and “off” after a vacation filled with fast foods and processed snacks? Well, it’s not all in your head (or merely guilt). When you switch to an unhealthy Western-style diet, there are physical consequences—and they kick in faster than you might think… The Western diet is characterized by ultra-processed...
WARNING—Your Water Bottle Is Hiding a Disgusting Secret
Recently, a few people have asked me if it’s true that their water bottle has more germs than a toilet seat. It’s a shocking comparison that’ll make you think twice about everyday objects you use without much thought. So, is this claim true? Well, I must warn you that you might not like the answer…...
Research Reveals 3-for-1 Brain Protection "Checklist"
Age-related brain diseases—including stroke, dementia, and depression—threaten our quality of life. They can take the shine right out of your Golden Years. But you don’t have to take these threats lying down. While there are no guarantees in life, there are steps you can take to turn the odds in your favor—especially when it comes...
Mailbag: Your “Healthy Diet” Might Leave You Running on Empty
“Do supplements really work?” Hopeful Skeptic Hi Hopeful, That’s a fantastic question! It gets straight to the heart of a vital fact about human biology. Our bodies are incredible machines. But they don’t work in a vacuum. They require outside help to function. For example, they can’t manufacture most vitamins and minerals on their own....
Forgotten 80s Superfood Reemerges as Artery Superstar
Do you remember when vitamin E was the talk of the town? This common nutrient had a surge of popularity in the 80s and 90s. But now I can’t remember the last time I had a patient ask me about it. Well, it turns out this forgotten 80s superfood deserves another moment in the spotlight....
Strokes CAN Strike Twice—This Simple Fix Cuts Your Risk 20%
They say lightning never strikes twice in the same place. But that old adage couldn’t be further from the truth when it comes to strokes. If you’ve had a stroke, you might think you’re out of the woods once you recover. But the reality is far different… A comprehensive study published in JAMA revealed the...
Can Your Diet Defend Your Brain From Aging?
Our brains work hard every day, helping us solve problems, create memories, and connect with loved ones. But as we age, they face new challenges that can quietly chip away at our vitality. One of those challenges? The buildup of iron. Though iron is essential for many functions, too much can harm your brain, contributing...
Common Deficiency DOUBLES Risk of Your Body Attacking Itself
Most of us know vitamin D as the “sunshine vitamin.” And many think of it mainly for bone health as we age. But research now suggests that this nutrient may be just as crucial for supporting our immune system throughout life, beginning as early as childhood. In fact, a lack of vitamin D, especially in...
What Is a Healthy Night’s Sleep? Three Critical Criteria
We’ve all heard the advice about how important getting enough sleep is to your health. Heck, I have even given this advice countless times. But here’s what the so-called sleep experts aren’t telling you—that perfectly uninterrupted eight hours of sleep they keep preaching about? It’s a myth. In fact, if you wake up several times...
Can Your “Poop Schedule” Predict Disease?
We all do it. If you’re alive, you poop. Some of us are so regular that we could set a clock based on our bathroom habits. Others, not so much. And yet, talking about bowel movements remains one of those taboo topics. Even your doctor skims over it during your annual checkup! But the truth...