Spice up your health: Benefits of pumpkin and pumpkin spice
Pumpkin and pumpkin spice are flavors that are synonymous with the fall season. From the ubiquitous pumpkin spice latte (PSL) to the beloved pumpkin pie, this autumn flavor combo has become a staple in many households. But do you know the many health benefits of pumpkin and pumpkin spice? This article explores those benefits and shows you how to incorporate pumpkin and pumpkin spice into your diet for better health.
Remember, it's important to talk to your primary care physician before making any major changes to your diet or lifestyle. Your health care provider can give you personalized advice based on your health needs. If you don’t have one, you can search BJC to find a doctor or nurse practitioner who is accepting new patients.
Pumpkins are packed with essential vitamins and minerals. They are high in vitamin A, which supports eye health, as well as vitamins C and E, which boost your immune system. Including pumpkin in your diet can help you get these nutrients naturally.
One of the standout features of pumpkin is its high fiber content. Fiber aids digestive health, helping to keep your bowels regular. It also plays a significant role in weight management by promoting a feeling of fullness, which can curb overeating. Incorporating pumpkin into your meals can be a delicious way to support your digestive system and maintain a healthy weight.
Pumpkin's vibrant orange hue is due to its high beta-carotene content. This powerful antioxidant converts into vitamin A in the body, essential for immune function and eye health. Beta-carotene also helps protect against chronic diseases by neutralizing harmful free radicals. Besides beta-carotene, pumpkin has other antioxidants like lutein and zeaxanthin. These compounds are known to protect eye health by filtering harmful blue light and reducing the risk of macular degeneration.
Pumpkin spice isn't just a fall flavor trend. The popular spice blend typically includes cinnamon, ginger, nutmeg and cloves, each bringing its own set of health benefits.
Cinnamon offers numerous health benefits that go beyond its warm and comforting flavor. Studies have shown that cinnamon can lower blood sugar by increasing insulin sensitivity. This makes it a valuable tool for managing diabetes or preventing the onset of the condition.
Additionally, cinnamon has been found to have anti-inflammatory properties that can help reduce inflammation in the body and potentially relieve symptoms of conditions such as arthritis. Cinnamon is also rich in antioxidants, which can help neutralize harmful free radicals and protect cells from damage. This antioxidant activity has been linked to a lower risk of chronic diseases such as heart disease and certain types of cancer. Incorporating cinnamon into your diet can be as simple as adding a sprinkle to your morning coffee or oatmeal.
Ginger has its own impressive healing properties that make it a valuable addition to this beloved spice blend. The benefits of ginger include its ability to relieve nausea and digestive discomfort. It can be particularly useful for those experiencing morning sickness or motion sickness.
Ginger's anti-inflammatory properties also make it a natural remedy for reducing muscle pain and soreness, making it a favorite among athletes. Furthermore, ginger has been found to boost the immune system and aid in reducing the severity and duration of cold and flu symptoms. Its antioxidants help fight off harmful free radicals, contributing to overall improved health.
Nutmeg’s health benefits may surprise you. One of the notable benefits of nutmeg is its ability to improve digestion. It can help alleviate stomach discomfort, bloating and gas. Nutmeg also acts as a natural remedy for insomnia, thanks to its sedative properties. Adding a pinch of nutmeg to a warm cup of milk before bed can help promote a good night's sleep.
Additionally, nutmeg has antibacterial properties that can help fight against oral bacteria, promoting oral health. Like cinnamon, nutmeg has been found to have anti-inflammatory properties.
Cloves offer health benefits that contribute to your overall well-being. These small, aromatic buds are packed with powerful antioxidants and have been used for centuries in traditional medicine. One of the most notable benefits of cloves is their ability to boost immunity. They are rich in vitamin C, which plays a crucial role in strengthening the immune system. Regular consumption of cloves can help protect against common illnesses and infections, keeping you healthy throughout the year.
Cloves also have anti-inflammatory properties, making them effective in reducing inflammation and relieving pain. Whether you suffer from arthritis, dental pain or muscle soreness, incorporating cloves into your diet can provide natural relief. Furthermore, cloves have been found to improve digestion and aid in respiratory health.
While a pumpkin pie spice packs a powerful health punch, be mindful of the spice blend you’re using and how you use it. Some blends may include added sugar you don’t want or need in your pumpkin recipes. A love of all things pumpkin spice may also lead you to enjoy a few too many sweet pumpkin spice lattes, leading to excessive sugar consumption and weight gain. As with any indulgence, consume your fall treats in moderation: Enjoy them occasionally and in small portions.
Eating pumpkin can support heart health. The potassium in pumpkin helps lower blood pressure by balancing out the negative effects of salt. Pumpkin seeds are rich in healthy fats and can help reduce cholesterol, contributing to a healthier heart.
There are many delicious ways to enjoy pumpkin and pumpkin spice. Add pumpkin puree to soups and stews for a nutrient boost. Use pumpkin spice in baking or sprinkle it on your morning oatmeal. You can also blend pumpkin into smoothies for a creamy texture and extra nutrition.
Looking to do something new with pumpkin? Try this easy version of smoothie for a healthy treat.
Ingredients
½ cup fat-free, plain Greek yogurt
6 tablespoons canned pumpkin puree, chilled (see tip below)
1 very ripe banana, frozen
⅓ cup vanilla almond milk, unsweetened
2 tsp. honey
Ground ginger, to taste
Instructions
Place all ingredients in blender; blend until smooth.
Serve immediately.
Tip: Look for plain canned pumpkin puree instead of pumpkin pie filling which has extras, such as added sugar and salt.
Nutrition Facts
Calories 238 | Total Fat 2g | Saturated Fat <1g | Cholesterol 8mg | Sodium 118mg | Carbohydrate 46g | Fiber 3g | Protein 14g
Source: Nutrition Services at Missouri Baptist Medical Center
Pumpkin is rich in vitamins A and C, which promote collagen production, leading to healthier, glowing skin. The antioxidants in pumpkin also help reduce inflammation and protect against UV damage, keeping skin looking youthful.
Pumpkin is rich in vitamins, minerals and antioxidants. It supports eye health, boosts the immune system and aids digestion.
Pumpkin spice contains ginger and cinnamon. These spices have anti-inflammatory properties and help with digestion.
Yes, pumpkin is low in calories and high in fiber, helping you feel full for longer. Fiber also supports healthy digestion and encourages the growth of good gut bacteria, which can aid in weight management. Additionally, the vitamins and minerals in pumpkin promote overall health.
Canned pumpkin retains most of the nutrients found in fresh pumpkin. It is a convenient and healthy option when preparing fresh pumpkin is not possible.
You can add pumpkin to soups, stews, smoothies and baked goods – or enjoy roasted pumpkin as a side dish. Pumpkin puree can also be used in sauces and spreads for a nutritious fiber boost.
In moderation, pumpkin spice is generally safe. However, excessive consumption of spices like nutmeg can cause adverse effects, such as nausea and vomiting, though this is rare. Some individuals may also be sensitive to the preservatives used in some spice blends.
Yes, nutrients like beta-carotene in pumpkin play a role in enhancing immune response. Pumpkin spice contains cinnamon, which has antimicrobial properties that can help support immune function. Consuming pumpkin spice can help strengthen your body's defense mechanisms against infections and illnesses.
Yes, pumpkin is a good source of potassium, which helps regulate blood pressure and prevent cardiovascular issues. The fiber in pumpkin can also reduce bad cholesterol, lowering the risk of heart disease. Additionally, the antioxidants in pumpkin have anti-inflammatory effects that help maintain a healthy heart.
From supporting your heart health and healthy vision to aiding digestion and boosting your immune system, pumpkin and pumpkin spice can be valuable additions to your diet with numerous health benefits. Always consult your primary care physician before making significant changes to your diet or lifestyle. If you don’t have a primary care provider (PCP), search BJC to find a doctor or nurse practitioner who is accepting new patients.
Maintaining a relationship with your PCP is critical, but if you need medical attention for a minor injury or illness outside of regular business hours or same-day care, we are here to help.
Reserve a time at one of the BJC Medical Group’s Convenient Care locations.
Schedule a virtual care appointment via video.
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