By Anne Palumbo
Soon, the undeniable mascot of autumn will be everywhere. From jack-o-lanterns to pies, breads to pumpkin-spice lattes, the season wouldn’t be the same without pumpkins.
But there’s more to this humble gourd than desserts and decorations.
Here are five reasons why we should be eating this unlikely superfood all year long.
1. May improve your vision
Pumpkins are rich in nutrients that have been linked to strong eyesight as your body ages. It’s loaded with vitamin A, a powerhouse vitamin that helps sharpen your vision, especially in low light, and supports the health of your retina and cornea. Pumpkin is also an excellent source of lutein and zeaxanthin, two antioxidants linked to lower risks of age-related macular degeneration and cataracts. One cup of canned pumpkin has significantly more vitamin A than the same amount of carrots.
2. Nutrients may lower your cancer risk
Cancer cells produce free radicals to help them multiply rapidly. Pumpkins, on the other hand, are packed with nutrients and antioxidants that neutralize free radicals, which may help protect against certain cancers. Several human studies have found that individuals with higher intakes of carotenoids (precursors to vitamin A) may have lower risks of certain cancers.
3. Healthy for your heart
Pumpkins are rich in potassium, vitamin C, and fiber, which have all been linked to heart benefits. Potassium can help regulate your blood pressure, lowering your risk for heart attack and stroke. Vitamin C, an antioxidant, benefits the heart by protecting blood vessels from damage caused by free radicals. And fiber supports heart health by potentially lowering LDL (“bad”) cholesterol.
4. Boosts your immune system
Pumpkin—high in vitamins A, C, and E—packs a punch when it comes to strengthening your immune system. Vitamin A strengthens physical barriers against pathogens, while vitamins C and E help reduce cell damage from free radicals generated during an immune response. Vitamin C also regulates inflammation and increases white blood cell production.
5. Helps with weight management
High in fiber but low in calories, pumpkins can help you feel full without increasing your overall food intake. Fiber promotes fullness by absorbing water and expanding the stomach and by slowing down the digestion of other nutrients, such as carbohydrates and proteins. Fiber also stimulates the release of gut hormones known to reduce appetite and promote satiety.
Helpful Tips
Available year-round, canned pumpkin is often more nutrient-dense than fresh pumpkin. Canned versions can have higher amounts of fiber and vitamin A, while fresh is slightly higher in vitamin C. Always choose 100% pure canned pumpkin and avoid pumpkin pie mix, which typically contains added sugar, salt, and some spices.
Zesty Pumpkin Pasta Sauce
Serves 4-6
Ingredients
▪ 2 teaspoons extra virgin olive oil, or as needed
▪ 2 cups chopped yellow onion (about 1 medium)
▪ 2 large cloves garlic, finely minced
▪ 1 teaspoon curry
▪ ½ teaspoon coriander
▪ ½ cup finely grated Parmesan cheese (plus more for garnish)
▪ ¾ cup whole or 2% milk
▪ ½ to ¾ cup chicken or vegetable broth
▪ 1 can pumpkin puree (not pumpkin pie filling)
▪ ½ to 1 teaspoon salt
▪ ¼ teaspoon ground black pepper, or to taste
▪ 8 ounces whole-wheat pasta
▪ ½ cup toasted pumpkin seeds
Instructions
1. In a medium saucepan, heat 2 teaspoons of olive oil over medium heat until warm, add the onions, and cook for 6-8 minutes on medium or medium-low, until the onions have caramelized slightly. Add a tablespoon of water periodically to detach any brown bits that form, stirring them back into the onions.
2. Add the garlic, curry, and coriander, and cook for 1 minute more, stirring frequently, then remove the saucepan from the heat and add ½ cup broth.
3. Microwave the milk for 1 minute, then add to the saucepan with the onions and stir until mixed.
4. In a blender or food processor, puree the pumpkin, saucepan contents, Parmesan, salt and pepper. Taste and adjust seasonings. Return sauce to saucepan and keep warm on lowest setting, stirring occasionally.
5. Bring a large pot of salted water to a boil and cook the pasta until al dente, according to package instructions
6. Toss the pumpkin sauce with the pasta. (If the sauce is too thick for your liking, add more broth before you mix with pasta.)
7. Serve immediately, garnishing each bowl with some Parmesan cheese and toasted pumpkin seeds. Store leftovers in an airtight container in the refrigerator; enjoy within 3-4 days.
Note: To make this dish even heartier and extend the servings, try adding sautéed greens such as spinach or kale, white beans, sautéed mushrooms, tofu crumbles, or cooked meat of choice: chicken, ground turkey, sausage, etc.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.