Pumpkins are not only great for holiday decorations, but they’re also great to eat! From jack-o-lanterns to pumpkin pie, it’s no wonder they’re so popular.
There are definite health benefits to incorporating pumpkin in your diet.
Generally, pumpkin is comprised of:
The following are the main nutrients contained in about 1 cup, or 245 grams, of cooked (mashed) pumpkin, including daily value percentages.
Other pumpkin nutrients include:
If you’re exploring a low-calorie diet plan, you can safely incorporate pumpkins. A 245-gm serving contains about 50 calories, which is only 2% of the recommended daily total. That leaves plenty of room for other healthy ingredients in your meals, especially fruits and vegetables.
Also note that pumpkin is rich in dietary fiber and contains about 230 grams of water per 245 grams when cooked. This means that each pumpkin meal tends to keep you fuller and hydrated for longer. The fuller you feel all day, the easier it is to avoid unhealthy cravings.
Regular pumpkin intake can improve your body’s defense against disease.
According to research, this popular squash contains beta carotene, a beneficial antioxidant that boosts immune system. Pumpkin also provides vitamin C which helps protect your body against infection and promote healing.
Even if you’re not genetically predisposed to developing eye disorders, it’s always best to find ways to protect your vision. Studies show that the beta carotene in pumpkin is among a group of natural antioxidants that may protect the eye in ways including:
Pumpkin is a good source of antioxidants that can lower your risk of developing cancerous growths in your body. The primary role of antioxidants is to prevent oxidation in the body—a process that produces free radicals (harmful molecules) and chain reactions. They can help protect your body from cancer and other complications associated with oxidative-stress and damage to cells.
Some of the most notable antioxidants in pumpkin are flavonoids. One of these is called kaempferol, which researchers view as a potential ingredient for cancer therapy. This and other compounds have been shown to be effective in preventing the production of free radicals.
A pumpkin-inclusive diet can help promote heart health. It can provide compounds that play a key role in preventing major heart-related issues. Particularly, pumpkin seeds contain fiber and magnesium, which according to the American Heart Association can reduce blood pressure and the risks of heart disease and obesity.
Flavonoids in pumpkin can reduce the risk of heart disease by minimizing the oxidation of bad cholesterol (low-density lipoproteins).
You may improve the quality of your sleep by consuming pumpkin regularly. They contain tryptophan, a natural amino acid that can help you get better sleep. According to experts, high levels of tryptophan can impact sleep in several ways, including:
Relevant blog: 7 Super Health Benefits of Pumpkin Seeds
As you look forward to the holidays, remember that pumpkin offers more than just decorative value. It can provide numerous health benefits when included in your diet. However, if you or a family member are not sure about including pumpkin into your diet, or experience any possible side effects, you should consult your physician or dietician.
Enjoy the holiday season with your family and friends, and if you need any immediate medical attention, do not forget to visit one of our urgent care clinics in Irvine, Fountain Valley & Costa Mesa.
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
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