BIRMINGHAM, Ala. — As the season for pumpkin-flavored treats and festive decorations rolls in, experts at the University of Alabama at Birmingham's Department of Nutrition Sciences highlight that pumpkins offer much more than seasonal delight.
“Pumpkins are a nutritional powerhouse. They offer vitamins and antioxidants that can benefit every function of the body,” says Lizzy Davis, Ph.D., director of the Dietitian Education Program at UAB.
As most people don't know pumpkins are technically a fruit because they come from the seed-bearing part of a flowering plant. UAB expert also says that pumpkins are a fantastic addition to your diet, packed with health benefits. The orange color comes from high levels of vitamin A and beta carotene, which are good for vision, skin health, and immune function.
“Pumpkins are synergistically put together,” Davis notes. “Their seeds contain healthy fats needed to absorb the vitamin A in the pumpkin skin.”
In addition to being high in fiber, pumpkins also provide a good amount of vitamin C, particularly when fresh, though cooked pumpkin retains some benefits.
You can add pumpkin puree to baked goods like muffins, cookies, and pancakes, or mix it into smoothies or oatmeal for a nutritious boost,” Davis suggests. “Pumpkin seeds can be tossed into trail mix or sprinkled on a salad for added crunch.”
And don’t forget about the pumpkin seeds! According to the Cleveland Clinic, once you separate them from the gourd’s innards, you can clean, spice, and roast them for a nutritious snack. Pumpkin seeds offer numerous health benefits, including a reduced risk of cancer, improved bowel and prostate health, and a lower risk of heart disease.
When choosing between canned and fresh pumpkin, there are key differences. Fresh pumpkin is usually washed, cut, seeded, and roasted, while canned pumpkin is steamed, pureed, and pressed to remove excess water, making it more concentrated.
“Canned pumpkin generally has a stronger flavor, deeper color, and more nutrients per cup compared to fresh pumpkin,” Davis states. “Be cautious with pumpkin pie mix; it often contains added spices and sugars.”
