{"id":19615,"date":"2014-10-07T07:15:49","date_gmt":"2014-10-07T11:15:49","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=19615"},"modified":"2016-07-14T16:06:34","modified_gmt":"2016-07-14T20:06:34","slug":"pumpkin-health-benefits","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/pumpkin-health-benefits\/","title":{"rendered":"6 Surprising Health Benefits of Pumpkin"},"content":{"rendered":"
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Photo: Pond5<\/a><\/figcaption><\/figure>\n

Pumpkin: It\u2019s yummy <\/a>and <\/i><\/a>it\u2019s seasonal<\/a>. And we\u2019re in the middle of a full-on flavor takeover. There\u2019s pumpkin in your bagels, beer and coffee. Starbucks has sold more than 200 million Pumpkin Spice Lattes<\/a>\u00a0in the past 10 years. Even the makers of Pringles<\/a> are getting in on the action. While most pumpkin-flavored treats<\/a> should be added to the once-in-a-while list, pumpkin itself (not to be confused with artificial pumpkin spice flavoring) is actually one of the healthier foods of the season. Here are six reasons it\u2019s OK to be totally obsessed with this season\u2019s superfood.<\/p>\n

1. Feel Fuller
\n<\/b>Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. \u201cFiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall,\u201d says nutrition and fitness expert JJ Virgin<\/a>, author of The Virgin Diet<\/i><\/a>.<\/p>\n

2. Boost Vision
\n<\/b>A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, especially in dim light, according to the National Institutes of Health<\/a>. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness, according to researchers from Harvard<\/a>. Bonus: Vitamin A also helps form and maintain healthy skin, teeth<\/a> and bones.<\/p>\n

3. Lower Blood Pressure
\n<\/b>Pumpkin seed oil is full of phytoestrogens<\/a>, which research shows<\/a>\u00a0are beneficial for preventing hypertension. When researchers fed rats a diet supplement with the oil, they found that it helped lower both systolic and diastolic blood pressure in just 12 weeks.<\/p>\n

4. Sleep Better
\n<\/b>Pumpkin seeds are rich in tryptophan, the amino acid that contributes to post-Thanksgiving dinner sleepiness, says Virgin. Tryptophan is also responsible for helping the body make serotonin<\/a>, the feel-good neurotransmitter that helps you relax and unwind. Not only do pumpkin seeds promote better sleep, the serotonin will improve your mood, says Virgin.<\/p>\n

5. Protect Your Package
\n<\/b>Pumpkins \u2014 especially the seeds \u2014 are rich in beta-carotene and other antioxidants with cancer protective properties, says Virgin. And pumpkin seeds could be especially healthy for men. Researchers in Taiwan<\/a> found pumpkin seed oil blocked unhealthy prostate growth in male rats. A quarter cup of the seeds also contains about 2.75 mg of zinc<\/a> (about 17 percent of the recommended daily intake for adults), which contributes to male sexual health. When young men in a Wayne State University study<\/a> restricted their dietary zinc intake, they had significantly lower levels of testosterone after 20 weeks.<\/p>\n

6. Have a Healthier Heart
\n<\/b>All that fiber can also help protect your ticker<\/a>, research shows. One Harvard study<\/a> of over 40,000 male health professionals found that those who ate a diet high in fiber had a 40 percent lower risk of coronary heart disease, compared to those who ate a diet low in fiber. A more recent study<\/a> by Swedish researchers found that women who ate a diet high in fiber had a 25 percent lower risk of heart disease compared with women who ate a low fiber diet. Men benefitted less, likely because they\u2019re more likely to get their fiber from breads, while women are more likely to get their fiber from healthier sources, like fruits and vegetables, the researchers write.<\/p>\n

That means pumpkin-laced desserts won\u2019t quite cut it. For a healthier way to add pumpkin into your diet, adding pumpkin chunks to a roasted vegetable medley, or sprinkling pumpkin seeds on top of your salad. Feeling even more creative? Try pumpkin puree<\/a> in place of nut butters as a spread, Virgin suggests. And for an energizing morning smoothie, blend a high-quality protein powder (like vanilla DailyBurn Fuel<\/a>) with coconut milk, chia seeds, pureed pumpkin and pumpkin pie spice. Happy fall indeed!<\/p>\n

Ready to get cooking? Here are a few healthy recipes to get you started:\u00a0<\/em><\/p>\n