September and October are the prime months for pumpkin picking, and it turns out that these iconic Autumn vegetables are good for more than just jack-o-lanterns!

Pumpkins pack a powerful nutritional punch as a low-calorie nutrient dense food that is both versatile and delicious!

Pumpkin Facts

Pumpkins grow on a vining plant that spreads out over the ground. They are traditionally associated with the Autumn harvest. Interestingly, pumpkins are actually a member of the cucumber family of plants which is known as Cucurbitaceae to botanists.

There are two common varieties of pumpkin.

One is called pepo, or the “sugar pumpkin.” Known as the “small” variety of pumpkins, pepos are the variety of pumpkin most often used as decoration during the harvest season. They are famous for their vibrant orange color and iconic ribbed shape. Pepos grow close to the ground on twining vines with large fanning leaves. These are the pumpkins that provide edible seeds.

Maxima pumpkins, on the other hand, are considered the “giant” variety. So giant, in fact, that maxima pumpkins are sometimes referred as “mammoth” pumpkins. This variety is a close cousin to the winter squash and is easily interchangeable in recipes that call for hubbard squash. The color of the maxima actually has a pink undertone distinguishing it from other varieties. 

Pumpkin Power

Pumpkins are seriously loaded with nutrition.

The seeds are a common snack and a significant source of nutrients including vitamins, minerals, protein, and omega-3 fatty acids. Not to be eaten raw, pumpkin seeds can be dried in a dehydrator or on low heat in the oven. They are delicious when sprinkled with sea salt.

Pumpkin seeds also contain the amino acid tryptophan. Tryptophan is important because the brain converts it into GABA. GABA is a neurotransmitter with a role in promoting relaxation and mediating communication between neurons.

Don’t stop with the seeds, however, as the flesh of the pumpkin is just as delicious and nutrient dense!

The flesh is where you will find a wide range of nutrients including: vitamin C, potassium, copper, manganese, vitamin E, thiamin, niacin, vitamin B6, folate, iron, magnesium, and phosphorus.

But this is only the tip of the iceberg.

The real heavy-hitting nutrition comes from pumpkin’s exceptionally high concentration of phytonutrients called carotenoids. As phytonutrients, carotenoids help the pumpkin plant absorb light for use in photosynthesis. They also act as a defense mechanism for the plant.

Beta-Carotene

One of the most well-known carotenoids is called beta-carotene. Beta-carotene is a an antioxidant which means that protects the body from free-radical damage caused by oxidative stress.

Responsible for the bright orange color of pumpkin, beta carotene can be found in a number of similarly colored vegetables including carrots, sweet potato, and squash

Beta-carotene is probably most revered for its ability to be converted in to vitamin A once ingested. In fact, when taking this conversion into account, just one cup of cooked pumpkin contains more than double the average daily requirement for vitamin A!

Vitamin A is a critical nutrient involved in maintaining the health of many areas of the body. Most notably, vitamin A supports the eyes, skin, bones, and connective tissues. Vitamin A is a fat-soluble vitamin which means you will absorb more if you eat your pumpkin with a little bit of healthy fat. Cooked pumpkin tastes great with a dollop grass-fed butter or coconut oil!

Believe it or not, the health benefits of pumpkin don’t end with beta-carotene. 

Lutein and Zeaxanthin.

Pumpkin is also a considerable source of two other carotenoids called lutein and zeaxanthin. Known to be beneficial for eye health, Lutein and zeaxanthin are potent antioxidants that combat free-radicals to protect the valuable organs of sight from the oxidative damage associated with excess UV exposure. It is also thought that the consumption of these two carotenoids may be able to protect the eyes from the effects of macular degeneration and cataracts.

Lutein and zeaxanthin have also been shown to be beneficial for cognitive health. In one study, older adults who supplemented with lutein and zeaxanthin displayed improved memory recollection while using employing less brain power.

Just like beta-carotene, these carotenoids are also fat soluble so don’t skip out on the full-fat whipped cream with your pumpkin pie!

How to Prepare

The center of pumpkins are hollow and house dozens of seeds imbedded in a stringy pulp. Pumpkins are typically cut length-wise and the pulp and seeds are then scooped out. If you would like to save the seeds for consumption (which you should) then set them aside in a bowl for drying or roasting later.

The skin of the pumpkin is inedible and loaded with anti-nutrients called lectins. Therefore eating the skin should be avoided.

To bake a pumpkin, place the gutten halves flat-side down on a baking sheet and bake for 35-45 minutes at 400 F. The skin can be removed after cooking.

To steam your pumpkin, first remove the skin. Then once the pumpkin cut and gutted, chop the halves into roughly 2 inch pieces and place into a steamer basket. Steam for about 45 minutes.

Once cooked, the resulting pumpkin can be smashed and drained to be used in recipes such as pumpkin pie or eaten as is.

Seasonal Eating

No matter how you choose to cook it, incorporating pumpkin into your diet during the autumn is an easy and delicious way to eat with the seasons. Pumpkin is loaded with vitamins, minerals, and antioxidant carotenoids which are invaluable to good health.

Pumpkin is a perfect food to incorporate on your 21 Day Detox diet. To learn more visit www.DivineHealthDetox.com today!

References

http://foodfacts.mercola.com/pumpkins.html

https://blog.bulletproof.com/boost-eye-and-brain-health-with-pumpkin-plus-recipes

http://www.nutrition-and-you.com/pumpkin.html

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The post Improve Your Health With the Powerful Properties of Pumpkin appeared first on Dr. Don Colbert, MD.

What is Lutein?

Known primarily for its role in maintaining eye health and vision, lutein is a carotenoid thats is found in many fruits and vegetables.

Lutein is found notably in leafy greens such as spinach and kale, avocados, carrots, and egg yolks.

Lutein is a naturally occurring substance that cannot be synthesized by the human body. Therefore, it must be absorbed from foods that synthesize it, such as those mentioned above, or from nutritional supplements.

Previous research has shown that lutein can help prevent cataracts, reduce eye strain and sensitivity, strengthen eye tissue, and support visual acuity. Some evidence even suggests that lutein can help reduce inflammation in those with heart disease.

Now, thanks to this new study from the University of Illinois, we know that the benefits of lutein are even more far-reaching than previously thought. The new research, published in the journal Frontiers in Aging Neuroscience, shows that lutein also has a positive effect on markers of cognitive health.

The Study

Lead researcher Dr. Naiman A. Khan, of the Department of Nutritional Sciences at the University of Illinois, and his colleagues began with the observation that cognitive decline can often begin early on in life.

Most research on age-related cognitive decline is done on elderly adults and therefore not much is known about how the process unfolds earlier in life.

Anne Walk, one of the study’s authors, explains that “as people get older, they experience typical decline. However, research has shown that this process can start earlier than expected. You can even start to see some differences in the 30s.”

For this reason, the researchers chose to focus their efforts on examining a sample of 60 adults aged 25 to 45. What they found is that middle-aged participants with higher levels of the carotenoid lutein had neural responses that were more similar to younger individuals than with their peers.

“Now there’s an additional reason to eat nutrient-rich foods such as green leafy vegetables, eggs and avocados,” said Dr. Khan. “We know these foods are related to other health benefits, but these data indicate that there may be cognitive benefits as well.”

Methodology

Luckily, the measurement of lutein levels is relatively easy. This is due to the fact the lutein can be detected in two primary areas of the body: the brain and the retina of the eye.

Determining brain based levels of lutein is a difficult and invasive process, but levels in the retina are much easier to measure.

Lutein levels in the eye are measured using what is called macular pigment optical density (MPOD).

The study participants were asked to engage in cognitive control tasks which are used as an indicator of cognitive function.

Participants looked into a scope and responded to the actions of a flickering light. The researchers used electrodes attached to the scalp to measure neural activity in the brain while the participants performed a task that tested their attention.

“The neuro-electrical signature of older participants with higher levels of lutein looked much more like their younger counterparts than their peers with less lutein,” Said Walk. “Lutein appears to have some protective role, since the data suggest that those with more lutein were able to engage more cognitive resources to complete the task.”

Eat Your Leafy Greens

If you want to age gracefully and prevent the loss of your cognitive faculty, then you have one more reason to make sure that you eat your leafy green vegetables.

Despite all the controversy and disagreement in the field of nutrition, the one thing almost everyone agrees on is to everyone needs to eat more vegetables.

Leafy greens not only provide ample amounts of lutein but they are also loaded with chlorophyll, vitamins, minerals, antioxidants, and fiber. There is no better prescription for a healthy body and mind!

To supplement your daily greens consumption, use Dr. Colbert’s specially formulated Fermented Green Supremefood in your juice and smoothies.

References

https://www.sciencedaily.com/releases/2017/07/170725122004.htm
http://www.medicalnewstoday.com/articles/318654.php

http://www.nutraingredients.com/Research/Lutein-levels-linked-to-a-more-agile-and-youthful-brain-Study

The post Keep Your Brain Young With This Little Known Nutrient appeared first on Dr. Don Colbert, MD.