Putnam: The health benefits of pumpkin

What helps prevent macular degeneration, boosts the immune system and prevents heart disease and cancer?

I will give you a hint: It is usually large, orange and is needed around Halloween, Thanksgiving and Christmas.

Pumpkins!

I love this time of year and absolutely love pumpkin pie, especially when it has a dollop of whipped cream on top.

Did you also know that ½ cup of canned pumpkin has more than 16 milligrams of beta-carotene? My favorite book, "The Doctor's Book of Food Remedies," shares the health benefits, how to cook and a recipe on pumpkin. I felt today was the perfect time to share that information with you.

What is beta-carotene? As for the pumpkin, beta-carotene helps protect the plant itself from diseases, getting too much sunlight, and from other naturally occurring stresses. Carotenoids, which create the orange color of the pumpkin, help protect our bodies by neutralizing harmful oxygen molecules known as free radicals. A diet high in antioxidants can help prevent many diseases associated with aging, including heart disease and cancer. This protective effect is enhanced by phenolic acids, which are chemicals in pumpkin that bind to potential carcinogens and help prevent them from being absorbed.

Pumpkin also contains generous amounts of fiber. According to the Mayo Clinic, dietary fiber includes the parts of plant foods your body can't digest or absorb. Unlike other food components, fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.

Soluble fiber can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet include normalizing bowel movements, helping to maintain bowel health, lowing cholesterol levels, helping to control blood sugar levels and aiding in achieving healthy weight.

Does this mean that we need to eat pumpkin raw in order to get the nutrients for our body? "The Doctor's Book of Food Remedies" states that due to the size and difficulty in preparing pumpkin, most would not prepare for the health benefits. They say that the canned source is almost as equal to fresh and easier to prepare. If you do buy it fresh to prepare, then purchase one that is tender and choose a smaller pumpkin. They suggest the baking technique by cutting it in half, scooping out the seeds and placing the pieces, cut side down in a baking pan. Add a little water to prevent scorching and bake at 350 degrees Fahrenheit for 45 to 60 minutes.

They also provide a wonderful recipe and I am going to test out.

Pumpkin Maple Pudding

• 1 can (6 ounces) pumpkin

• 1 can (12 ounces) evaporated skim milk

• 3/4 cup of maple syrup

• 1 egg

• 2 egg whites

• 1 tablespoon unbleached all-purpose flour

• 2 teaspoons of ground cinnamon

• 1 1/4 teaspoons ground ginger

• 1/8 teaspoon of salt

• 1/4 cup of chopped pecans

Preheat oven to 325 degrees Fahrenheit. Coat a 2 ½ quart baking dish or soufflé dish with no-stick spray.

In a large bowl, combine the pumpkin, milk, maple syrup, egg, egg whites, flour, cinnamon, ginger and salt. Whisk until smooth. Pour into the prepared dish.

Bake for one hour, or until almost set. (The pudding should still jiggle slightly in the center.) Sprinkle with the pecans. Bake for 5 to 10 minutes, or until a wooden pick inserted in the center comes out clean.

Remove to a wire rack to cool. Cover and refrigerate for several hours to chill. Makes six servings.

This sounds like a wonderful recipe and something different. So, this year chose a pumpkin and be healthy!

— Tami Putnam is a Texas A&M AgriLife Extension agent for Gregg County.

Let's block ads! (Why?)

https://www.news-journal.com/news/2017/oct/01/putnam-the-health-benefits-of-pumpkin/