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Pumpkin Puree: The Healthy Fall Addition

By Brandi Swieter

Not to be confused with pumpkin pie mix, actual pumpkin puree brings many benefits to those who consume it. Pumpkin has numerous healthy qualities that make it a wonderful fall addition to the household’s list of recipes. While a piece of pumpkin pie at Thanksgiving isn’t exactly included on the list, plenty of other pumpkin dishes are thanks to their health benefits.

Vitamin A

Pumpkin contains high amounts of Vitamin A. This vitamin is necessary in helping the eyes remain healthy. Instead of consuming countless carrots, add pumpkin to the mix for a change up this season.

Protein and Fiber

Both protein and fiber help people stay full longer, making them ideal ingredients to add to a meal or snack. The seeds within a pumpkin are packed with both, plus other minerals and nutrients. Just an ounce of cooked pumpkin seeds along with an apple is a great snack for the day that will keep people satisfied.


Potassium helps the body in numerous ways, including maintaining blood pressure and improving muscle function. If a person’s body is feeling weak or the muscles seem to ache, a diet higher in potassium could do the trick. Pumpkin contains more than 550 milligrams of potassium, making it one of the best sources around.


Most known for supporting a healthy pregnancy, folate is a beneficial B vitamin to have in a person’s diet. Many pregnant women only get enough of it if they take a folic acid supplement. Pumpkin, however, contains a high amount of folate that makes it nutritious for expectant mothers to eat. Make some pumpkin oatmeal or sprinkle some cinnamon or nutmeg over pumpkin puree on top of some yogurt and enjoy a healthy breakfast or snack for both you and the baby.


Keeping the bones and teeth healthy is also important. High phosphorous amounts help the body do just that. Along with calcium, the two work together to protect the teeth and bones and ensure they remain strong. Pumpkin contains ideal levels of both, making it an ideal choice to consume regularly. Add some to yogurt for an even more beneficial snack for these parts of the body.

Remaining healthy is a good goal to have, so add some pumpkin to the mix this fall for some beneficial meals. Don’t think a piece of pumpkin pie will do the trick. Pumpkin puree should get eaten with numerous dishes to truly reap the benefits.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Mission, Tex.

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