Pumpkin is low in calories and helps the intestine function – 11/23/2023 – Balance

Pumpkins are more than just a flavor to enhance coffee or meals. They have a long history as a versatile and vital source of nutrition, said Denee Bex, a registered dietitian and diabetes care and education specialist in Farmington, New Mexico.

Squash is native to the Americas and was cultivated by indigenous communities “long before Europeans arrived,” said Bex, who is Navajo. And there are big benefits to its enduring popularity, he added. They are packed with nutrients, including vitamins, minerals and fiber.

Why pumpkin is so good for you

Squash is what nutrition experts call a nutrient-dense food, meaning it offers a lot of nutrients in exchange for relatively few calories, said Rachel Kopec, associate professor of human nutrition at Ohio State University.

One cup of canned pumpkin, for example, contains 137 calories but provides more than 200% of the daily value of vitamin A, 36% of vitamin K, 25% of fiber and 22% of vitamin E. It is also a good source of vitamin C. B6, vitamin C, magnesium, riboflavin, iron and potassium.

The vitamin A in pumpkin comes from plant pigments called carotenoids, which give pumpkin its golden color, and can be converted by the body into vitamin A, Kopec said. Vitamin A is vital for vision, during pregnancy, helps skin health and immune function — the latter is especially “important as we enter the colder months,” she said.

A carotenoid in pumpkin called beta-carotene, as well as vitamins C and E, can also act as antioxidants and help protect the skin against damage from UV rays and pollution, said Amanda Lynett, a registered dietitian specializing in gastroenterology at Michigan Medicine. One cup of canned pumpkin puree, which is typically made from a variety of pumpkin similar to butternut squash, contains about 7 grams of fiber, a nutrient that most people in the United States could benefit from by eating more.

Fiber can help you feel full, regulate blood sugar and cholesterol levels, and support a healthy gut microbiome, Lynett said. The types of fiber in pumpkin may also help those suffering from diarrhea or constipation by absorbing water and helping stool move within the colon, Lynett added. And pumpkin “is a little gentler on the digestive tract” than other types of high-fiber foods, like kale or beans, she said, which have more “fiber” and can be a little harder to digest.

The potassium levels in pumpkin are also worth highlighting, Lynett said. Research suggests that consuming more potassium can lower blood pressure, improve bone health, and lower the risk of stroke and kidney stones. And don’t forget the seeds, which are edible and also contain valuable nutrients, Bex said. Whether shelled or not, pumpkin seeds are a good source of protein, fiber, healthy fats, iron, magnesium and zinc. A half-cup of shelled pumpkin seeds, also called pepitas, contains 21 grams of protein and 4.5 grams of fiber, for example.

How to eat more pumpkin

Canned pumpkin is just as nutritious as puree made from scratch, and it’s much easier and more convenient, Lynett said. She likes to add a spoonful of pumpkin puree to oatmeal or plain yogurt and then top it with a sprinkle of cinnamon and a “small drizzle of maple syrup,” she said.

In addition to classics like pumpkin bread and pumpkin pie, you can also use canned pumpkin for “hearty, savory dishes,” Lynett said, like chili, soups, enchiladas, curries and pastas. If you want to cook pumpkin from scratch, look for small pumpkins.