A qualified family doctor explains her experiment of eating this delectable autumn taste every day for one week. In addition, an expert from the Cleveland Clinic reveals the optimal approach to prepare pumpkin in order to maximize its substantial nutritional content.
The Farmer’s Almanac predicts that the autumn winds will come a bit later than usual this year. It has been known to arrive as early as September 20 in years past; however, this year, the first day of autumn will be observed on Saturday, September 23, 2018. The fall is a season that stimulates all of the senses. The vibrant hues of the changing leaves, the aroma of the cooler air, the comforting autumn sensations of wearing bulky sweaters and blankets, and the flavorful foods, especially pumpkins, are among the most recognizable emblems of fall.
The majority of us have historically linked pumpkin with pies served at the Thanksgiving table; yet, in modern times, this cherished squash has been accepted for a far broader range of applications. Not only does the yearly launch date of the pumpkin spiced latte make news, but today it is also simple to buy pumpkin soups, pastas, oatmeal mix, and many other types of pumpkin-flavored foods at grocery stores and fast casual chain restaurants alike.
Because of my training in family medicine and my accreditation in nutrition from the Centers for Disease Control and Prevention, I was intrigued by the following question: “What happens when a fan of pumpkin goes a little crazy enjoying it for a week?” In order to verify the claims that pumpkin has positive effects on one’s health, I decided to give it a try by eating it every day for a week. Lisa Reitz, MS, RD, LD, CNSC, an expert from the Cleveland Clinic Center for Human Nutrition, discussed the scientific explanation for what I saw during the week that I consumed a lot of pumpkin with me.
Pumpkin dishes for every day.
Pumpkin recipes for every day of the week
It was a lot of fun to plan ahead and be creative with the many ways I could include pumpkin into my meals. Here are some of the ways I hid pumpkin while still making the dish interesting by using a number of different preparations:
Because I am a smoothie fanatic, I can attest to the fact that nutritious smoothies are both convenient and pack a powerful nutritional punch. Therefore, adding pumpkin puree to my morning drink seemed like the most logical thing to do. (I made a conscientious decision to utilize organic pumpkin puree that did not have any added sugars in order to guarantee that I would get the most beneficial naturally occurring tastes and nutrients.)
The seeds of the pumpkin I was carving rapidly became my go-to snack. Because of their satisfying crunch, they were ideal for snacking on all by themselves. In addition, I discovered that they made an excellent salad topping, since they added a little of crunch to the lush greens that I ate for lunch.
One night when I was making supper, I made a decision to explore. I used pumpkin puree to make a homemade marinara sauce. Because of its velvety consistency and complex taste, my pasta dish was so delectable that I continued to include it in each of my meals for the next couple of days.
At the conclusion of the week, I had an appetite for trying something else. This took me to one of the local cafés that was promoting a pumpkin bowl, which was similar to an acai bowl but with a delicious seasonal touch. The foundation of the bowl consisted of a rich pumpkin puree that was mixed with bananas and acai, and it was topped with granola, pumpkin seeds, and honey. My week of eating pumpkin came to a satisfying climax with this dish since it had the ideal balance of sweet and salty flavors.
The positive effects that pumpkin has on one’s health
According to Reitz, this gourd has a great deal of goodness: “Pumpkins are low in calories and a good source of fiber—containing 50 calories and three grams of fiber per one-cup serving.” According to Reitz, pumpkins are a good source of vitamin A, vitamin C, and potassium; thus, it can be said that pumpkins are a powerhouse of critical vitamins and minerals. Vitamin A, which is good for your skin, eyes, and the battle against illness, as well as the function of vital organs like your heart and lungs, is often found in plant foods that have an orange hue. Vitamin A. Vitamin C may offer you an advantage in the battle against illnesses that are more common in the autumn and can also help you get a better night’s sleep when the weather becomes colder.
According to research conducted in June 2022, pumpkins provide a wide variety of health advantages, some of which include promoting male fertility, assisting in the healing process of wounds, and containing qualities that are antibacterial, anti-inflammatory, antioxidative, and anti-ulcerative. In addition, research on pumpkins and benign prostatic hyperplasia, sometimes known as an enlarged prostate, has found that the fruit may be beneficial.
According to Reitz, there is another gem hidden inside: pumpkin seeds are nutritionally rich. They are described as “a good source of protein, fiber, and many other minerals.” On the day that you carve pumpkins, you may make a delicious snack by roasting the seeds with curry powder, cinnamon, or even just a small coating of sea salt. In the realm of innovation, some researchers have been looking at the viability of pumpkin seeds as a possible medicine delivery mechanism, which is indicative of the seeds’ potency. However, further in-depth studies are required.
To summarize, pumpkins provide a wide variety of health benefits, including those in the areas of nutrition and therapy.
Pumpkin improved my digestion when I ate it everyday.
When I consumed pumpkin on a daily basis, I noticed an improvement in my digestion.
I saw one of the obvious benefits right away, and that was improved digestion. After a recent week of eating bananas on a regular basis, I discovered that pumpkins, too, are a good source of fiber. This advantage was similar to the one I had experienced before.
According to Reitz, “Research has shown that eating a diet that is rich in fiber can help support the maintenance of regular bowel movements.” If you consume one cup of pumpkin every day, you will meet around 10 percent of your daily requirements. That is something I could testify to since my digestive system works like a well-oiled machine.
My skin improved after I ate pumpkin daily
I noticed that my skin looked better when I had pumpkin on a daily basis.
Another area that showed signs of change was my skin, which now has a clearer, more even complexion and none of the breakouts it used to have. According to Reitz, “the beta-carotene in pumpkins is what gives them their orange color. Beta-carotene is an antioxidant, and the body converts it into vitamin A.” Vitamin A is an essential component in the formation and preservation of healthy skin.
In point of fact, vitamin A is the same thing as retinol, which is a substance that a large number of dermatologists consider to be an effective component for maintaining young skin and encouraging the turnover of healthy skin cells.
My sleep improved after I ate pumpkin daily.
When I consumed pumpkin on a daily basis, I found that it helped me sleep better.
An intriguing side effect that developed as the days passed was a more restful sleep pattern, but might the pumpkins also be responsible for this? According to Reitz, “Pumpkin seeds contain tryptophan and tyrosine, both of which are precursors to serotonin and dopamine—both of which are known to play a role in regulating anxiety and stress.”
This made perfect sense to me, considering that the quality of my sleep seemed to increase along with the amount of pumpkin I consumed each day.
Concerns Regarding Pumpkin’s Health
I’ve always been intrigued about whether or not there is a difference in the nutritional value of pumpkin in its fresh and processed forms. The following is an explanation supplied by Reitz: “Canned pumpkin puree is just as nutritious as fresh pumpkin; however, canned pumpkin pie mix and other pumpkin-flavored foods are often high in sugar.”
Is consuming pumpkin on a regular basis a healthy option for everyone? According to Reitz, “there are no concerns with consuming pumpkins on a daily basis for the vast majority of the population.” “However, due to the high potassium content, consumption should be approached with caution for those individuals who already have kidney disease.”
When asked about the best way to prepare pumpkins to enjoy their high nutritional worth, Reitz said, “The nutritional value is comparable—the major difference is convenience.” If you are interested in the most effective ways to prepare and store pumpkin, she recommended the following: “You may bake, steam, roast, or even microwave pumpkin. In addition to being added to oatmeal and smoothies, pumpkin puree may also be found in pancakes, muffins, pasta dishes, and soups. Pumpkin that has been cooked and placed in an airtight container may be kept in the refrigerator for up to five days, and pumpkin puree can be frozen for use at a later time.
It should come as no surprise that consuming pumpkins in either fresh or pureed forms is beneficial to one’s health. I’ve got more than one reason to embrace and love pumpkins beyond the holiday season, and now that Halloween is behind us, I hope you will, too. The leaves are turning an amber color, and dusk comes earlier each day.