October is National Pumpkin Month – a time that brings to mind jack-o- lanterns, pumpkin pie and hot pumpkin-spiced beverages. But pumpkins are also packed with health benefits. Pumpkin is high in vitamins and minerals but is low in calories. It is a great source of beta-carotene which later changes in the body to antioxidants and vitamin A. Antioxidants reduce the risk of developing chronic disease and help to ease inflammation. Vitamin A strengthens the immune system, reduces risk of certain cancers and sharpens eye sight. Pumpkin also contains vitamin C, vitamin E, iron and folate – all of which contribute to immune health and wound healing. Moreover, pumpkin is high in potassium, which helps to decrease the risk for stroke, high blood pressure, and type 2 diabetes. Pumpkin seeds are high in protein and iron and contain amino acids that assist with sleep. Eating pumpkin is not associated with any adverse effects; however, raw pumpkin and pumpkin seeds may carry bacteria such as salmonella and E. coli. Thus, eating raw pumpkin or raw pumpkin seeds may cause food- borne illness, leading to symptoms such as diarrhea, vomiting, fever and cramps. Pumpkin is mildly diuretic in nature, and people who take medicines such as lithium should use caution. The best way to glean the health benefits of pumpkin is to avoid processed pumpkin with added sugars such as in baked goods or pumpkin flavored foods. More wholesome and nutritious choices include roasted pumpkin, pumpkin puree, pumpkin hummus or pumpkin soup. Happy National Pumpkin Month
NYC Health + Hospitals/Jacobi Nutrition Department
NYC Health + Hospitals/Jacobi | September 2022
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