Media contact: Adam Pope
Experts at UAB say pumpkins offer a wealth of benefits and can be creatively incorporated into a variety of dishes.Pumpkins, often celebrated for their role in festive decorations and hot beverages, are much more than a seasonal delight. Experts at the University of Alabama at Birmingham’s Department of Nutrition Sciences say pumpkins offer a wealth of benefits and can be creatively incorporated into a variety of dishes.
“Pumpkins are a nutritional powerhouse. They offer vitamins and antioxidants that can benefit every function of the body,” said Lizzy Davis, Ph.D., director of the Dietitian Education Program at UAB.
Davis says that, contrary to popular belief, pumpkins are technically a fruit because they come from a seed-bearing part of a flowering plant. Historically, pumpkins were an important food for Native Americans, who often harvested maize, beans and pumpkins together.
“Pumpkins are members of the winter squash family and originated in North America about 9,000 years ago,” Davis said.
Davis says pumpkins can be a great addition to a person’s diet because they offer a range of health benefits. Their orange color results from a high level of vitamin A and beta carotene, which is beneficial for vision, skin, and the immune and cardiovascular systems.
“The vitamin A and beta carotene in pumpkins pretty much benefit every system in the body,” David said.
Vitamin A helps grow and repair skin cells and is essential for a healthy white blood cell count. Davis says white blood cells help the body fight off germs, creating a healthy immune system. This can arm the immune system for cold and flu season.
“Pumpkins are synergistically put together,” Davis said. “Their seeds contain good fats that are needed to absorb the vitamin A in the pumpkin skin.”
Lizzy Davis, Ph.D.Pumpkins are also high in fiber and contain a good about of vitamin C, which can be found at their highest in fresh pumpkin; however, cooked pumpkin still contains some of the benefits.
Incorporating pumpkin into your diet
Davis says pumpkins are incredibly versatile and can be roasted, baked or broiled to enhance a variety of dishes.
“You can add pumpkin puree to baked goods like muffins, cookies and pancakes, or mix it into smoothies or oatmeal for a nutritious boost,” she said. “Pumpkin seeds can be tossed into trail mix or sprinkled on a salad for added crunch.”
For more savory options, Davis recommends making pumpkin gnocchi or pumpkin risotto. Putting pumpkin in pasta sauces can add extra nutrients.
“You could even create a delicious pumpkin spice creamer by combining half and half, cinnamon, pumpkin puree and brown sugar,” Davis said. “Opting for adding real, canned pumpkin by making your own can pack extra nutrients compared to a pumpkin-flavored creamer.”
When deciding between canned and fresh pumpkin, Davis points out key differences. Fresh pumpkin is usually washed, cut, seeded and roasted, while canned pumpkin is steamed, pureed and pressed to remove excess water. The canning process makes canned pumpkin more concentrated compared to the fresh pumpkin.
“Canned pumpkin generally has a stronger flavor, deeper color and more nutrients per cup compared to fresh pumpkin,” she said. “Pumpkin pie mix, which is often found next to pumpkin puree, contains added spices and sugars.”