7 Surprising Health Benefits of Pumpkins
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1 tsp. baking powder1/4 tsp. salt1 Tbsp. pumpkin pie spice
1/4 tsp. vanilla extract1 cup almond milk (we used unsweetened vanilla)
3/4 cup canned pure pumpkin
1 egg
1/4 cup honey
1/4 cup dried cranberries (if you’d like muffins a little sweeter, we suggest adding an additional 1/4 cup)
3 Tbsp. raw pumpkin seeds
1 Tbsp. seed and grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend; you can use whatever type of seed or grain you have on hand!) Directions
1. Preheat oven to 350˚F.
2. Line a 12-cup cupcake pan with muffin papers or coat with nonstick spray.
3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
4. Divide batter into 12 cups so it’s evenly distributed.
5. Bake for 18 to 22 minutes. When done, the tops will be firm and not gooey or moist. Poke with a toothpick — and when it comes out clean, the muffins are ready! Be careful not to overbake. Nutrition Facts Per Serving: 105 calories, 2g fat, 0g saturated fat, 16mg cholesterol, 75mg sodium, 20g carbohydrate, 2g fiber, 8g sugar, 3g protein Source: Barbara Brody is a New York-based freelance writer who specializes in health and wellness. Her work has appeared in many outlets, including WebMD, Health and Prevention. MORE FROM AARP AARP NEWSLETTERS %{ newsLetterPromoText }% %{ description }% Subscribe AARP VALUE & MEMBER BENEFITS See more Health & Wellness offers > See more Restaurants offers > See more Health & Wellness offers > See more Health & Wellness offers > SAVE MONEY WITH THESE LIMITED-TIME OFFERS
7 Surprising Things You Didn t Know About Pumpkins
The orange fruit of fall can help boost your immune system protect your vision and even help you look younger
artoleshko / Getty Images For many people, fall is practically synonymous with lattes, pumpkin bread and pumpkin pie. Although these treats are fine in moderation, they shouldn’t be mainstays of your diet. The problem is hardly the pumpkin itself, but rather the oodles of sugar and fat that tend to accompany such seasonal favorites. “Pumpkin has an impressive nutrient profile,” says Amy Kimberlain, a spokesperson for the Academy of Nutrition and Dietetics. “One cup of cooked pumpkin has 49 calories, virtually no fat, 2 grams of protein and 3 grams of fiber,” and it’s loaded with beta-carotene, an antioxidant that gets converted in your body into vitamin A. Here are seven facts about that might surprise you, as well as tips for enjoying it in a healthier manner. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.1 It may help keep your immune system strong
Steering clear of sick people, practicing good hand hygiene and staying up to date on your flu, COVID-19 and pneumonia vaccines are still crucial. But if you’re looking to give your immune system a little extra boost this fall and winter, eating an ample variety of produce — including pumpkin and pumpkin seeds — may help, Kimberlain says. Pumpkin packs a wallop of vitamins and minerals, including several that may help get you through cold and flu season relatively unscathed. Vitamin A, for instance, may strengthen the immune system and help fight infections, Kimberlain says. Pumpkin also contains vitamin C, which increases the production of white blood cells, helps immune cells work more effectively and makes wounds heal faster, she adds. And pumpkin seeds offer myriad nutrients that support the immune system, including zinc.2 It may help keep your vision sharp
In addition to beta-carotene, pumpkin provides lutein and zeaxanthin, powerful antioxidants that have been linked to better vision, says Lyssie Lakatos, a nutritionist, personal trainer and coauthor of The Nutrition Twins’ Veggie Cure. “Lutein has been shown to , the leading cause of blindness in the U.S.” (for those 65 and older, according to the Centers for Disease Control and Prevention), she says. “Studies also show that high levels of both lutein and zeaxanthin protect the eyes from harmful UV light.” Health & Wellness Access AARP health Smart Guides, articles & special content See more Health & Wellness offers > Pumpkin contains an array of antioxidants that may prevent LDL cholesterol (the “lousy” kind) from a process called oxidation. “When LDL cholesterol particles oxidize, this can restrict our blood vessels, ultimately increasing our risk for heart disease,” Kimberlain explains.4 It may help you look younger
No, you can’t eat pumpkin in lieu of wearing sunscreen, but the beta-carotene in it provides some protection against UV rays that contribute to wrinkles, sunspots and skin cancer. The vitamin C and E in pumpkin serve as potent antioxidants that reduce damage cause d by free radicals and promote the production of collagen, which helps to keep skin youthful and supple, Lakatos says.5 Canned pumpkin and fresh pumpkin are similarly healthy — but read labels carefully
Fresh is best, but canned is a pretty close second and is usually much more convenient. The key, Kimberlain says, is to make sure you buy the version with only one ingredient: pumpkin! She notes that grocery stores often keep 100 percent canned pumpkin right next to “canned pumpkin pie mix,” which might look similar at first glance but contains added sugars and other ingredients. LEARN MORE ABOUT AARP MEMBERSHIP. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. . introduced the Pumpkin Pie spice blend of cinnamon, ginger, nutmeg and allspice in 1934. Americans spend an estimated half-billion dollars on pumpkin spice products every year, according to Nielsen data. Pumpkin pie oat breakfast muffins. Courtesy The Nutrition Twins, Tammy and Lyssie LakatosPumpkin Pie Oat Breakfast Muffins
Ingredients 2 cups old fashioned oats or rolled oats (not instant)1 tsp. baking powder1/4 tsp. salt1 Tbsp. pumpkin pie spice
1/4 tsp. vanilla extract1 cup almond milk (we used unsweetened vanilla)
3/4 cup canned pure pumpkin
1 egg
1/4 cup honey
1/4 cup dried cranberries (if you’d like muffins a little sweeter, we suggest adding an additional 1/4 cup)
3 Tbsp. raw pumpkin seeds
1 Tbsp. seed and grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend; you can use whatever type of seed or grain you have on hand!) Directions
1. Preheat oven to 350˚F.
2. Line a 12-cup cupcake pan with muffin papers or coat with nonstick spray.
3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
4. Divide batter into 12 cups so it’s evenly distributed.
5. Bake for 18 to 22 minutes. When done, the tops will be firm and not gooey or moist. Poke with a toothpick — and when it comes out clean, the muffins are ready! Be careful not to overbake. Nutrition Facts Per Serving: 105 calories, 2g fat, 0g saturated fat, 16mg cholesterol, 75mg sodium, 20g carbohydrate, 2g fiber, 8g sugar, 3g protein Source: Barbara Brody is a New York-based freelance writer who specializes in health and wellness. Her work has appeared in many outlets, including WebMD, Health and Prevention. MORE FROM AARP AARP NEWSLETTERS %{ newsLetterPromoText }% %{ description }% Subscribe AARP VALUE & MEMBER BENEFITS See more Health & Wellness offers > See more Restaurants offers > See more Health & Wellness offers > See more Health & Wellness offers > SAVE MONEY WITH THESE LIMITED-TIME OFFERS