Surprising Health and Performance Benefits of Pumpkin
- Dr. Gregory Lowe PT, DPT, cert. MDT, CSCS
- 9 minutes ago
- 4 min read
It’s officially pumpkin season! Pumpkins aren’t just for carving and decorating– this popular fall staple can be incorporated into your diet as healthy functional fuel!
Pumpkins are packed with nutrients that support recovery, immunity, hydration, and energy production. So let’s talk about how to turn your favorite fall flavor into a training advantage!
Benefits of Eating Pumpkin:
🎃 Vitamins and Antioxidants for Recovery and Immunity
Pumpkin contains high amounts of beta-carotene (giving it that deep orange color), which your body converts to Vitamin A.
This vital nutrient helps with vision/eye health, skin health, promotes healthy cell growth, contains antioxidant properties to support immune function, and protects cells against free radicals.
Pumpkin also contains Vitamin C, another important vitamin to strengthen the body’s immune system by boosting white blood cell production.
Vitamin A and C both provide antioxidants to help reduce inflammation, which helps with recovery after big workouts and long runs!
🎃 Important Minerals from Pumpkin Seeds
When you’re carving pumpkins this fall, don’t throw out those nutrient-packed seeds!
Pumpkin seeds (aka, pepitas) contain high amounts of essential minerals including iron, magnesium, and zinc.
Pumpkin seeds are an incredible source of iron, which enables oxygen transport through the blood and muscles.
Iron represents an important mineral that athletes (runners, especially) require for health and performance.
Pepitas also contain zinc, which plays an important role in immune system function as well as other bodily functions including bone growth, hormone production, and damaged tissue repair.
The National Institute of Health lists pumpkin seeds as the number one source of magnesium content.
High amounts of magnesium found in pumpkin seeds help with energy production, muscle contraction, muscle cramp prevention, and more!
The body relies on magnesium for numerous vital functions including those associated with cardiovascular and brain health.
Research also indicates that consuming magnesium-rich foods or supplements before bed can improve sleep quality.
🎃 Potassium Power
Pumpkins are also packed with potassium– one cup of pumpkin actually contains more potassium than a banana!
This vital nutrient aids in muscle contraction, helps prevent cramps, maintains blood pressure, and enhances cell balance.
Recipe Ideas:
🎃 Pumpkin Muffins
These muffins have become regularly requested by my family and friends for Thanksgiving and fall parties– they are the perfect snack, breakfast, or appetizer to Thanksgiving dinner!
Although they may not be the “healthiest” option with the added sugar, they’re still loaded with pumpkin pureé to gain all the benefits of this nutrient-packed seasonal icon.
And who doesn’t need a little extra sugar sometimes, especially if you’re an athlete!!
This recipe for “Best Ever Pumpkin Muffins” (trust me, the name is accurate) is from the website “Lovely Little Kitchen.”
🎃 Tumeric Pepitas
If you’re carving pumpkins this year, remember to save those seeds– they can be baked into a delicious and nutritious snack!
This recipe is straight from the cookbook “Run Fast, Eat Slow,” written by runner and dietitian Elyse Kopecky and retired pro runner Shalane Flanagan.
🎃 No-Bake Pumpkin Energy Balls
This quick and easy recipe from the website, “Veggies Save the Day,” provides the perfect on-the-go snack or breakfast option for the fall!
Made with nourishing wholesome ingredients–starring pumpkin, of course–this protein-packed treat is delicious, healthy, and easy to make!
Why not use the star of the season to your benefit!?
Let us know if you try any of these recipes or if you have any other creative ways to use pumpkins!
We’ve also been obsessing over all the seasonal pumpkin products at Trader Joe’s (especially the Fall Harvest Salsa and the mini Spicy Pumpkin Samosas)!
Nutrition doesn’t have to be boring– it can be seasonal, fun, and delicious while still supporting your performance and health goals!
Incorporating pumpkin into your diet this fall will provide numerous vitamins and minerals to help you feel stronger, recover faster, and continue to train consistently throughout the fall!
And if pain or injury is getting in the way of enjoying your favorite fall activities, don’t hesitate to reach out!
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Written By: Mackenzie Lowe and Gregory Lowe PT, DPT, cert. MDT, CSOMT, RRSC, CSCS