Pumpkin: Brimming with Goodness
As autumn arrives, the changing leaves and traditions of the season bring moments of joy, even in unexpected places.
The cool breeze dances through the air, sending vibrant orange and red leaves gently to the ground, where they nestle among acorns and twigs. The Pumpkin Patch beckons, inviting us to take part in one of our favorite fall traditions. Dressed in our matching sweaters, weâre ready to embrace the charm of the season and pick out the perfect pumpkin.
âŠUnless youâre in Florida.
Here, the sun is still strong, and the âcool breezeâ is more of a warm wave. But even in the heat, the sweaters stay. Somehow, it makes the moment all the more memorable, a bit of humor woven into the day. Iâve lovingly coined this experience âforcing fall,â and honestly, it just adds to the fun.
As we wander through the patch, the granddaughters are full of excitement, pointing out pumpkins bigger than them and laughing as they run through rows of gourds. We stop to take photos, knowing full well that getting both girls to look at the camera at the same time will be its own adventure. But it doesnât matterâtheir energy and laughter make the moment perfect.
After a few dozen tries (or maybe more), we get a shot where everyoneâs smiling, and it feels like time slows down for a second. The sun is warm, but the company makes everything feel light and easy. Itâs one of those rare, effortless days where everything comes together just right. Looking back at the pictures, I smile, not just because we got the shot, but because the day itself was full of simple joy. Itâs not just about the pumpkins or the sweatersâitâs about being together. And that, Iâll admit to anyone, is always worth it.
According to the National Retail Federation, Americans are projected to spend nearly $4 billion on pumpkin carving in 2024.
Pumpkins are not only used for fall decorations, or fun fall favorites (I do love me some pumpkin pie).
I know this may be a shock to some, but pumpkins can go beyond their âlatte formâ and be consumed for their many health benefits.
Letâs start with some basics. I get this question a lot.
Is a pumpkin a fruit or vegetable?
A botanist would argue that a fruit grows from the ovary of a flowering plant and possesses seeds. From a scientific perspective, a pumpkin is undeniably a fruit. However, from a culinary perspective, foods tend to be labeled with how they are consumed. Pumpkins are less sweet and more savory, so most people would immediately think âvegetableâ.
The word Pumpkin was derived from the Greek word Pepon, which means âlarge melonâ. Pepon evolved to âPomponâ in France, and then âPumpionâ in England. American colonists brought further change from âpumpionâ to âpumpkinâ, which we still refer to it today.
Pumpkin is one of the best seasonal superfoods, containing a nutrient dense profile:
According to the USDA, one cup of cooked pumpkin (245 grams) contains:
- Calories: 49
- Protein: 1.76 grams
- Carbs: 12 grams
- Fiber: 2.7 grams
- Fat: 0.172 grams
Pumpkin contains a wide range of vitamins and minerals including:
Vitamins:Â A, B1 (Thiamine), B2 (riboflavin), B3 (Niacin) B5 (pantothenic acid) B-6 (folate), C, K and E.
Minerals:Â potassium, copper, manganese, iron, magnesium, phosphorus.
According to the Mayo Clinic, a pumpkinâs bright orange color comes from beta-carotene. Beta-carotene is an antioxidant and precursor to Vitamin A. It turns into vitamin A according to your bodyâs needs. One cup of pumpkin provides 245% of our recommended daily value. Vitamin A is crucial for our vision, immune system, reproduction, growth, and keeps many organs in good working order.
In 2014, researchers identified a list of âpowerhouseâ fruits and vegetables (PFV). PFV was defined on the basis of 17 nutrients of public health importance per the Food and Agriculture Organization of the United Nations and Institute of Medicine (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K).â
Pumpkin made the list (ranked 20) and had a higher nutrient dense score than many other PFVs such as Brussel Sprouts, Winter squash (all varieties), Cabbage, Carrots and Rutabaga.
Pumpkins have a shelf life of about two months and need to be stored in a cool dry place. Sugar pumpkins are arguably the best for cooking. They range from 4-8 pounds. Sugar pumpkins are just like all varieties of winter squash and can be baked, roasted, boiled, steamed and pureed. Check out our âHealthy Recipeâ under resources to find some of our seasonal favorite pumpkin recipes.
Letâs talk seeds.
Pumpkin Seeds are oval shaped, cream colored husked you pull directly out of your soon to be Jack-O-lantern for Halloween. Pumpkin seeds need to be cooked (roasted or boiled) before eating.
Pepitas on the other hand, are typically green pumpkin seeds without a hull (shell). There is a common misconception that Pepitas are the end result of removing the shell from a pumpkin seed. This is not the case. Pepitas translates to âlittle seeds of squashâ and are a type of Pumpkin seed. They are naturally free of the shell (hull) and only found in Styrian or Oil seed pumpkins.
Both Pumpkin Seeds and Pepitas have a similar nutritional makeup. However, Pepitas do not have as much fiber as pumpkin seeds, due to the hull being removed where most of the fiber is stored. However, Pumpkin seeds nutritional profile can vary based on the presence of the hull, which may slightly reduce the bioavailability of some nutrients.
Both are Pumpkin Seeds and Pepitas are:
- Packed with minerals, high amounts of manganese, copper, magnesium, phosphorus, zinc and iron.
- Rich in antioxidants: flavonoids, phenolic acids, vitamin E and carotenoids, all of which protect cells from disease-causing damage and reduce inflammation in the body.
- Full of fiber â which helps with digestion and can reduce the risk of heart disease and obesity.
- Sleep aids, the amino acids, tryptophan and magnesium, have been found to promote sleep quality.
Note: Most people donât get enough magnesium â magnesium regulates blood sugar levels, lowers the risk of diabetes, and helps people with disease manage their blood sugar.
Letâs not forget about Pumpkin Seed Oil
Pumpkin Seed Oil is recommended at a healthy daily serving of 2 teaspoons, which contains 80 calories and 9 grams of fat. Pumpkin seed Oil is a polyunsaturated fat, that is rich in Omega-3 and -6 fatty acids. It has a low smoke point, which can weaken its properties, so it is typically used in cold or warm dishes. Salad dressing, marinades, soups, hummus, smoothies, dipsâŠor my favorite, over some plain Greek yogurt and organic granola.
Overall, be sure to enjoy this superfood during this holiday season, and not just in the form of pumpkin spice!
If you're enjoying this article and want to take your learning further, purchase the exam to earn 1 CEU credit. Credits are awarded upon passing the examâkeep growing and stay ahead in your fitness career!
