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10 Health Benefits of Pumpkins You Didn’t Know (And 32 Creative Ways To Have Pumpkin)

10 Health Benefits of Pumpkins You Didn’t Know (And 32 Creative Ways To Have Pumpkin)

In the 6th grade, I won a 300 pound pumpkin through a raffle that my teacher held for us.

This was the biggest pumpkin I’d ever seen in real life! I was so stoked to have it, because nobody else in my neighborhood had one as big as this. Cutting it open and removing the insides was a primal experience. Carving it was exhilarating and I hardly had the patience to wait to get it on our front porch and show it off to everyone.

Then Halloween night came around, and the 300 pound pumpkin was on display on our front porch.  I’ll never forget that night.  Crowds of people hovered around to see the specimen. Some even took pictures. I was so proud of my pumpkin.

For nearly a decade after that night, that’s how I viewed pumpkin. It was something you carved out on Halloween and displayed for show. I never associated pumpkin as a food. Until I had it in my oatmeal (and I share an amazing pumpkin oatmeal recipe later in this post). Not only did I realize that pumpkin was delicious, I soon found out it’s an underrated super-food!

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Here are 10 reasons why:

1. You will feel fuller

Pumpkin seeds contain up to 1.7g of fiber, and mashed pumpkin has up to 3g of fiber per cup. Why is this important? First off getting 30-50g of fiber a day is recommended, unfortunately most people only get about half of that or less. Don’t worry, having some winter squash like pumpkin in your diet consistently (I’ll show you how you can do it at the end of this post) sets you up on the right path to hit your dietary fiber needs. Secondly, eating pumpkin increases satiation and helps you feel fuller longer, by slowing down digestion and regulating blood sugar levels.

2. You will sleep better

Pumpkin is rich in trytophan, an amino acid which gets converted to serotonin, which may also explain the post Thanksgiving sleepiness. Serotonin is the “feel good” neurotransmitter that helps you settle down, unwind and doze off to sleep.

3. You will have a healthy heart

Increased fiber intake can also help protect you from heart disease, research shows. In fact, one study of over 67,000 thousand women over a 10 year span, demonstrates that a diet high in fiber intake reduces the risk of heart disease.

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4. You’ll increase your prostate health

Pumpkin seeds should make their way in to every man’s diet for good reason. Prostate cancer is the most common type of cancer in American men. One man in 7 are likely to get prostate cancer. Cancerous prostates show much less Zinc compared to healthy prostates and several studies have implicated impaired zinc status in the development and progression of prostate malignancy. Pumpkin is rich in Zinc; it contains more than 2mg per ounce which can contribute to the prevention of prostate cancer, research shows.

5. You will get magnesium

Magnesium is an essential mineral that aids in many physiological functions like the creation of ATP (adenosine triphosphate, the energy molecules of your body), relaxation of the nervous system, muscle growth and regulating bowel movements. And, 80% of Americans are deficient magnesium. Just 1 oz. of pumpkin seeds deliver about 30% of your daily recommended magnesium requirements.

6. You’ll feel the antioxidant benefits

Beta carotene, is a provitamin the body converts into vitamin A, which is a powerful antioxidant that has been associated with its ability to fend of cancer. Beta carotene is thought to play a role protecting cells, boosting the immune system and helping to keep the reproductive system healthy. Get some pumpkin into your life! A half cup of canned pumpkin packs 953mg of vitamin A and only 42 calories. 

7. When you eat some pumpkin, you burn the fat

Pumpkin is a great high nutrient, low calorie food. With only 42 calories per cup and loaded with fiber, pumpkin will keep you full longer, and regulate your blood sugar levels to keep food cravings at bay which helps you eat fewer calories and burn more fat.

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8. It’ll keep your eyesight sharp

A cup of pumpkin will meet your daily vitamin A requirements that aid in the integrity of your vision, especially in dim light according the National Institute of Health. 

9. You will have to eat less bananas

Bananas have made themselves popular for their potassium benefits.  But did you know that a cup of cooked pumpkin has 564mg compared to bananas 422mg?  Potassium deficiency can lead to fatigue, muscle weakness and inactive reflexes, so switch it up and rotate some pumpkin into your diet instead of solely relying on bananas for potassium

10. It will boost your mood

Serotonin deficiency is a growing concern for many people. Researchers claim that it’s an epidemic  inflicting its unique dark cloud misery on people and it’s noted that 80% of people suffer from serotonin deficiency. The reason why serotonin is important to overall wellness is because it’s our primary defense against depression and anxiety. A simple way to make sure you’re producing natural serotonin is to include foods that contain the amino acid tryptohphan which gets converted to serotinin in your body. Pumpkin seeds contain loads of tryptophan which will help keep your outlook on life bright.

So how do you incorporate pumpkin into your diet?

You can do it in so many creative ways! Seeds, canned, cooked, raw, in a casserole, in a cookie. During the fall you can add canned pumpkin to almost any dish, and you have a seasonal autumn dish ready to go. I like adding canned pumpkin to my oatmeal. It’s quick, easy, nutritious and delicious. Here is my favorite pumpkin oatmeal recipe you can try.

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Don’t forget about the seeds: they are high in nutrition and super easy to prepare! After you remove the seeds from the inside of the pumpkin, rinse and dry them off.  Place them on a cookie sheet, sprinkle them with your seasoning of choice (Here are 5 great ideas for seasoning) and lightly roast at 160-170 degrees for about 15 minutes.

Lastly, here are 25 awesome and delicious ways to include pumpkin into your diet. Enjoy!

Featured photo credit: http://www.bigstockphoto.com/search/?contributor=Gorilla via bigstockphoto.com

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

More About Living a Fulfilling Life

Featured photo credit: Tyler Nix via unsplash.com

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