Pumpkin Pie

Hi health conscious friends! I hope you all had a wonderful Thanksgiving. Mine was filled with family, friends, and pie! In fact, I may have had a few too many slices of pie at my last Thanksgiving meal. 🙂 So, of course I had to do a little research to see if there is any health benefit to pumpkin pie to make me feel a bit better. 🙂 Turns out, there is more benefit than one would have thought! Don’t believe me? Keep reading!

Before we get into the delicious fun, I would like to invite you to follow the blog. Following Blueberries and Biochemistry helps you stay up to date with the content, as you will automatically receive an email each time a new article is posted.

Ok, without further adieu! Here are the top 5 reasons, pumpkin pie might not be the worst pie to indulge in over the holidays:

5. Pumpkin is full of beneficial vitamins and minerals including, but not limited to, calcium, vitamin C, fiber, and iron. Each of these nutrients helps to keep your body healthy and running smoothly. [1]

4. Pumpkin has anti-inflammatory substances that may help with arthritis. This is very beneficial to all of us as the weather grows colder and colder. [1]

3. Pumpkin is full of phenols that have numerous health benefits (as described in the Cranberry article). The phenols found in pumpkin have displayed anti-diabetic effects by inhibiting enzymes that are responsible for metabolizing sugars preventing the sugars from entering your blood stream. [1]

2. Pumpkin has the nutritional properties to reduce the risk of and prevent cancer. [1]

1. Pumpkin fruit is high in β-carotene, an antioxidant that is efficient at protecting your cells from free radical attack. Antioxidants can prevent premature ageing, atherosclerosis, cataracts, as well as many other degenerative diseases. [1,2]

See? Maybe with all these benefits all that pie was worth it! Maybe… Except that most pumpkin pies are jammed full of processed sugar. May I suggest for the remaining end-of-year celebrations swapping out your typical pumpkin pie recipe for the Minimalist Baker’s Vegan Gluten Free Pumpkin Pie? This is the recipe used in the picture above (and it even looks like a pumpkin pie!). Even if you are not a vegan or gluten free, the reduced levels of sugar make this earthy, less processed, delicious pie totally worth the effort.

Finally, while reading about pumpkin’s health benefits, it became apparent that all the health benefits found within the fruit are found in large abundance in the pumpkin seeds as well. In addition to these benefits, the seeds contain antimicrobial effects, as well as anti-depression effects. Plus, when toasted up and seasoned, pumpkin seeds are great for snacking. 🙂

Stay healthy this holiday season and good luck with all your holiday preparations!

Do you have a holiday food you would like to know more about? Leave a comment below or send me an email at blueberriesandbiochemistry@gmail.com.


[1]       M. Yadav, S. Jain, R. Tomar, G.B.K.S. Prasad, H. Yadav, Medicinal and biological potential of pumpkin: an updated review, Nutr. Res. Rev. 23 (2010) 184–190. doi:10.1017/S0954422410000107.

[2]       M. Murkovic, U. Mülleder, H. Neunteufl, Carotenoid Content in Different Varieties of Pumpkins, J. Food Compos. Anal. 15 (2002) 633–638. doi:10.1006/jfca.2002.1052.


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