Make Room for the Great Pumpkin!

Pumpkin bread, pumpkin ravioli, pumpkin pie, pumpkin risotto, pumpkin beer- it seems that these days the options of these seasonal treats are endless, and endlessly mouthwatering.  But not only is fall's signature squash versatile enough to create all these delights and more, it also packs some powerful healthy perks -- like keeping our hearts and vision healthy and our waistlines in check (as long as you take it easy on the pie, that is).

 So let’s explore some of the nutritional highlights of this seasonal Favorite!

1. First, did you know that the pumpkin is actually a member of the gourd family, which also includes watermelon, cucumber and squash?

2. Pumpkin is a great source of fiber, with three grams in every one-cup serving. It is also very low in calories. In fact, 100 grams of the vegetable provides just 26 calories and contains no saturated fats or cholesterol, so it’s a great way to help shed pounds.

3. Like many of its orange cousins such as carrots and sweet potatoes, pumpkin is lauded for being high in the antioxidant beta-carotene which may play a significant role in cancer prevention, according to the National Cancer Institute.

4. A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, which aids vision, particularly in dim light, according to the National Institutes of Health.

5. Pumpkin seeds are naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or "bad" cholesterol. They are also rich in the amino acid tryptophan which is important in production of serotonin, one of the major players when it comes to our mood.

6. Pumpkin can help boost your immune system by being a solid source of the essential nutrient Vitamin C.  One cup of cooked pumpkin contains more than 11 milligrams, or nearly 20 percent of the 60 milligrams the IOM recommends women need daily. (Men should aim for around 75 milligrams.)

So the next time you’re sitting in the pumpkin patch thinking that your pumpkin is just for carving Jack-o'-lanterns, remember that Pumpkin isn’t just for Halloween and Thanksgiving anymore! And for more information on this or any other nutritional topic, call our office or check out our website at www.newcitychiropractic.com