It’s that time of year, once again—pumpkin season. And though you may have already filled your shopping cart with pumpkin-flavored treats such as cereal, coffee, lattes, cookies and candy, many of these items aren’t the most nutritious products. Many are high in sugar, fat and refined carbohydrates, but real pumpkin is nutrient-rich due to its bright orange color.
This orange color comes from beta-carotene, an antioxidant and precursor to vitamin A—meaning that beta-carotene is converted to vitamin A in the body. Pumpkin is an excellent source of vitamin A, with one cup providing 245 percent of the recommended daily intake. Vitamin A is important to preserve vision, fight infections, maintain healthy skin and bones, and regulate cell growth and division. What’s more, pumpkin is low in calories and a good source of fiber, containing 50 calories and three grams fiber per one-cup serving. It’s also a good source of potassium, which helps your muscles contract, regulate fluids, maintain normal blood pressure and balance minerals in and out of body cells.
When adding pumpkin flavor to your recipes, be sure to purchase 100 percent pumpkin and not pumpkin pie mix, which has added sugar. Here are a few ways to enjoy pumpkin: stir pumpkin puree into soups, chilies and stews; add canned (or mashed cooked pumpkin) to pancakes or quick breads; or, layer with low-fat vanilla yogurt and granola.
