The pumpkin, one of the emblematic symbols of Halloween, goes beyond the role of a simple decorative element, standing out for its nutritional value. Versatile and easy to include in a balanced diet, it can contribute to maintaining health and the proper functioning of the body. Psychonutritionist Gina Tăujan explained, for Digi24.ro, what are the main benefits of pumpkin and how it can be used in healthy recipes.
Autumn brings back into focus ingredients that have kept their place in the kitchen from one generation to another. Pumpkin is among them, in a season where culinary traditions meet Halloween customs.
The pumpkin, the emblematic symbol of Halloween
The carved pumpkin is one of the most famous symbols of Halloween, and its association with this holiday has its origins in Irish folklore. The tradition is linked to the legend of Stingy Jack, a character who is said to have repeatedly tricked the devil and who, after death, would not be admitted to either Heaven or Hell. According to the old stories, Jack was condemned to wander in the dark, with only a burning coal as light, which he would have placed in a hollow turnip.
The legend inspired the custom of carving faces into turnips and inserting light sources inside them to ward off wandering spirits. The tradition arrived with Irish immigrants in North America, where the pumpkin, larger and easier to carve, gradually replaced the turnip and became the famous Halloween jack-o’-lantern, a name that refers to the hollowed-out and carved pumpkin in which a light source, usually a candle, is placed.
Beyond the decorative role, the pumpkin can be integrated into the diet, offering numerous health benefits. It is important, however, to choose a variety intended for consumption, as varieties grown for decoration can have a less pleasant taste and texture. Also, pumpkins that have been carved and stored for a long time at room temperature should not be eaten unless they have been kept under food-safe conditions.
What are the main benefits of pumpkin?
“Pumpkin has a high nutritional value and is an important source of beta-carotene, a carotenoid that the body converts into vitamin A. This nutrient contributes to the maintenance of normal vision, skin health and the optimal functioning of the immune system.
The fibers it contains support digestion and help prolong the feeling of satiety, while potassium plays an important role in the normal functioning of muscles and the nervous system.
At the same time, vitamin C and other antioxidant compounds contribute to protecting cells against oxidative stress. Due to its high water content and low caloric intake, pumpkin can easily be included in a balanced diet.
Pumpkin seeds, a valuable source of nutrients
In addition to the pulp, pumpkin seeds are also worth including in the diet. They provide protein, unsaturated fats and essential minerals such as magnesium and zinc. They can be eaten baked, as a snack, or added to salads, yogurts and cereals to complete the nutritional value of meals.
Unlike the pulp, the seeds have a higher caloric content, which is why it is recommended to be consumed in moderate amounts, preferably without excessive addition of salt,” explained psychonutritionist Gina Tăujan
How pumpkin can be turned into a main meal
“Cream soup is one of the easiest ways to make use of pumpkin. It can be flavored with ginger or turmeric, and coconut milk or sesame paste can give it a fine consistency and a special taste. At the end, the seeds sprinkled on top add a crunchy touch.
The ingredient can also be included in a vegetable pot, along with peppers, zucchini, tomatoes, onions and greens. For a more filling dish, you can add chickpeas or beans, which match its slightly sweet flavor.
Another option for cool autumn days is stew. Pumpkin can be cooked together with tomatoes, onions and garlic, and the taste can be intensified with ginger or paprika. Depending on your preferences, red lentils or chickpeas give it extra consistency,” added the Digi24.ro source
Baked pumpkin can easily be turned into a simple dessert
“Baked pumpkin is flavorful enough to be enjoyed without many ingredients. It can be sliced or diced and baked until soft and slightly caramelized, which intensifies its natural sweetness. Finally, cinnamon and some hydrated nuts can be added. The combination is suitable for both breakfast and a snack.
Another variation is chia pudding, made with milk or a plant-based drink, pumpkin puree, cinnamon and a little vanilla. For added freshness and texture, the dessert can be topped with nuts or slices of apple or pear,” concluded the psycho-nutritionist
