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The health benefits of the humble pumpkin

Photo by Josh Wilburne on Unsplash
Photo by Josh Wilburne on Unsplash

Halloween is almost here, which means the supermarkets are stocked high with pumpkins in all shades of orange. Not only are these food items highly 'grammable, they're also extremely nutritious.

Here two nutritionists shared some of the nutritional benefits of the humble pumpkin, as well as their favourite recipes featuring the squash variety.

"Brightly coloured fruits and vegetables are some of the healthiest – the orange colour of the pumpkin contains key phytonutrients like zeaxanthin, lycopene, and beta-carotene which are all immune boosters," says Rick Hay, nutritional director at Healthista.

Beta-carotene is where most of the nutritional value is found, says Sarah Ballis, specialist dietitian at The Harley Street Clinic, of HCA Healthcare UK, "Like all carotenoids it's an antioxidant mopping up free radicals to protect against the damage that can cause cancer and heart disease.

"It is the precursor of the fat-soluble nutrient vitamin A which is essential for vision and forms a protein in the receptors of the eye that absorbs light. Vitamin A has other important roles in immune function, cell growth and reproduction, but since it is toxic if accumulated in high levels the body very cleverly converts beta-carotene in limited quantities only as much as it needs."

Eating four portions of beta-carotene rich foods per day has been associated with delaying age-related memory decline, improved skin appearance, lowered cancer risk and improved cardiovascular health, Ballis says. Other beta-carotene rich foods include carrots, sweet potato, butternut squash and kale.

Pumpkin is around 90 per cent water and a good source of dietary fibre, she adds. A cup of cooked pumpkin contains around 50kcal, 3g fibre, 2g protein and no fat.

Hay, who is the author of The Anti Ageing Food and Fitness Plan: Plant Based Edition, says he likes to recommend pumpkin soup to his clients as it helps with feelings of fullness and can help to steady blood sugar levels.

"Pumpkin also contains vitamin C to help boost immune function, help with skin health and support the nervous system," he adds. "The vitamin E content nourishes the skin too and can be protective against environmental pollution and UV rays."

(Photo by Monika Grabkowska on Unsplash)
(Photo by Monika Grabkowska on Unsplash)

And don't forget the seeds, which are high in omega-6 fatty acids and the amino acid tryptophan which is linked to improved mood and serotonin production. Ballis recommends having them as a healthy snack or sprinkling them on salads and soups. Meanwhile pumpkin seed oil, which has a nutty flavour, has been been researched as a natural hair growth promoter, she adds.

Here's Ballis' recipe for perfect toasted pumpkin seeds:

  • Scrape the seeds from the pumpkin, pull off the flesh and rinse the seeds

  • Spread over a baking tray and cover with a little olive oil

  • Onto this you can sprinkle garlic, salt, fresh fennel seeds, chilli flakes or cinnamon

  • Then roast in the oven at 180 degrees for 10 minutes until golden brown

  • Cool and then store in an airtight jar

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