Pumpkins are a staple of autumn, mostly thanks to Halloween, but the health benefits are often overlooked. It’s time to start making the most of this superb winter squash!
“Pumpkins are full of fibre and contain beta-carotene and vitamin C, making them brilliant for your gut, skin and immune system,” explains So Nutrition’s Sarah Osborne. “Plus, this nutrient-rich food is also really versatile. You can roast it, mash it, blend it into soups, bake it into breads or muffins, stir it into curries, or even add it to smoothies.
“For people with ADHD and/or autism that can sometimes lack certain nutrients, it can be challenging to maintain a balanced diet, so celebrating seasonal foods like this can present a nice opportunity to try something new in a fun way.”
Here are some of the key health benefits of pumpkins:
1. Pumpkin flesh is rich in fibre to support digestion and gut health.
2. Pumpkins are packed with antioxidants that help reduce stress and support long-term health. Beta-carotene, one of those antioxidants, converts to vitamin A for immune support and eye health.
3. The fibre and high water content in pumpkins support appetite regulation and steady energy levels by stabilising blood sugar.
4. Potassium and other compounds in the pumpkin also contribute to heart and circulation health, promoting healthy blood pressure.
5. Pumpkin seeds are high in magnesium, iron and zinc, which are all great for energy and brain health.
Need some ideas on how to use up your pumpkin post-Halloween?
There are plenty simple recipes to make use of the pumpkin flesh carved out of your Halloween lantern. Not only are these tasty treats but you’ll be helping the environment by reducing waste. We’ve shared a couple below for you to try.
Apple and Pumpkin Soup
Drizzle chunks of pumpkin and a chopped onion with a little olive oil and roast in the oven at 180C for around 15 minutes in a roasting tin.
Then, add chunks of apple and any other vegetables you have – such as chopped red pepper, garlic or a few chunks of carrot.
Continue roasting until everything is soft and slightly golden.
Transfer to a blender and add 250 ml vegetable stock, blending until you reach your preferred consistency.
Season to taste and serve with toppings like roasted pumpkin seeds, a swirl of crème fraîche or a drizzle of olive oil. Serves two.
Chilli Pumpkin Seeds
Separate the seeds from the flesh, rinse well, and pat dry with a clean towel.
Toss with olive oil, a sprinkle of salt, and a pinch of chilli flakes or smoked paprika.
Roast at 170°C for 10–15 minutes until golden and crisp.
Delicious as a snack or sprinkled over soups and salads. Enjoy!
For more recipes from So Nutrition, why not buy one of our books here.
