Pumpkin power
By Mercedes Kay Gold, CNP, CPT
Pumpkin season is in full swing. Luckily, the wondrous winter squash is not just an autumn arrival, but also a snowy season staple for months to come. If you haven’t jumped onto the pumpkin spiced anything wagon yet, it’s officially time to fall in love with the round orange fruit. Yes, botanically pumpkin is a fruit, boasting edible leaves and containing an abundance of super seeds.
Pumpkins come in many shapes, sizes, colors, and ranges in weight whether for eating or decorating. For the health-minded readers, let’s stick to noshing on the nutritious standard small pie variety or the soon-to-be leftover Jack-O-Lantern. Pumpkin is delicious and nutritious. One cup of raw pumpkin cubes contains just 30 calories, low in sugar and carbohydrates.
Pumpkin is a powerhouse of beta carotene for starters, and fights off free radicals in the body. This all-important antioxidant converts to vitamin A in the body, and crucial for immunity. Vitamin A is part of the trio A-C-E warding off sickness and essential for optimal eye-sight health.
Pumpkin flesh is a fabulous source of B vitamins, C, D and even E plus mega-magic found in minerals manganese, copper and iron.
There are piles of potassium in pumpkin, 564 milligrams in a one-cup serving, supporting healthy blood pressure. Potassium is a key electrolyte helping regulate fluids.
Let’s not forget fiber, for optimal digestive health.
Back to noshing. Pumpkin pie, muffins, loaves, cookies and soup are standard. This holistic nutritionist sees smoothies as a staple. Roasted with cinnamon and coconut oil is on point, pancakes are perfect, but think outside the box. What about ravioli, lasagna, cheesecake, chili add-in and a dreamy dip for veggies?
Let’s talk seeds. Pumpkin seeds are protein power and heaps of healthy fats. Hello immune-building and prostate health helper zinc. Seeds are selenium go to for thyroid support. Whether you roast them with a bit of avocado, coconut or olive oil, turn into brittle with maple syrup or grind for an out-of-this-world swap from your standard nut butter, seeds are sensational.
Jump into the pumpkin patch and power up!
Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com
Photo credit: © bhofack2 via Canva.com
