Antioxidants promote health and weight loss
As it turns out, pumpkin is packed with tons of healthy nutrients, including powerful antioxidant compounds like vitamins C, E, and A. "All of these vitamins can strengthen our immune system and help reduce cell damage from free radicals, fight infections, increase white blood cell production, and make wounds heal faster," De Angelis states. In fact, these compounds can even help you reach your goal weight!
As Lee explains, one study on vitamin A in particular showed that "vitamin A intake had a negative correlation with several adiposity measures, meaning the low vitamin A intake was often seen in those with more weight." In short, all of that means that upping your vitamin A intake could help you slim down and manage your weight. Plus, the antioxidant effects of this vitamin "may help reduce obesity-related inflammation." Nice!
More fiber means a healthier gut and weight loss
Another major plus to pumpkin is the fact that it can pack in a ton of healthy fiber without overloading on the calories, which is great news for anyone looking to lose weight. "Because pumpkin contains 94% water, it is a weight-loss-friendly food: you may eat more of it with fewer calories than other carb sources of vegetables," De Angelis tells us. Plus, high-fiber foods keep you satiated longer, which means you're less likely to overeat later in the day. "Fiber keeps you fuller for longer and can lessen your appetite and the number of calories your body absorbs from the food you eat," she explains.
Lee also preaches the benefits of pumpkin's fiber content, noting that it can make a huge difference in your gut health, and, in turn, your weight. "Fiber is crucial for a healthy gut microbiome," she says. "An unhealthy gut microbiome could increase inflammatory markers, which may lead to weight gain and metabolic disease." She notes that in addition to all that fiber, the unique nutrients offered by pumpkin can promote a healthier gut and body all around: "The more diversity we get in our food, the more diverse bacteria we have in our gut to maintain healthier weight and general health."
How to eat more pumpkin
Okay, so now that you know how great pumpkin can be for your overall health, it's time to start chowing down! But what are the best ways to prepare this food to reap all of its benefits? Unfortunately, the answer isn't grabbing a Pumpkin Spice Latte from Starbucks every morning (sorry). However, you do have lots of options!
"Pumpkin can be used in both sweet and savory cuisines," De Angelis tells us. "It can be made into a soup or roasted with other veggies, you can use puree pumpkin puree to add to muffins, bread, stuffings, fillings, etc., and you can roast and use them as a crispy snack or salad addition." Yum! Our mouths are watering!
De Angelis also offers one warning: "It's best to stay away from, or limit as much as possible, processed foods made with pumpkin, because while the pumpkin adds vitamins, minerals, and fiber to these goods, they also contain a lot of sugar and refined carbs." Makes sense—we'll keep the store-bought pumpkin treats to a minimum.
Finally, when autumn sadly leaves us and pumpkin goes out of season, Lee offers some advice for fitting similar nutrients into your diet: "Go for other orange-colored veggies, like carrots, sweet potatoes, or butternut squash to get in those vitamin As," she concludes.