Enjoy Pumpkin Recipes for Holistic Health This Halloween

Pumpkin : A Nutritional Powerhouse

Pumpkin is an exceptional source of essential nutrients that help support digestion, boost immunity, and improve overall health. The fruit of pumpkins, including the flesh, seeds, and skin, are also rich in nutrients.

"The presence of various bioactive phytochemical compounds in pumpkin showed health-promising properties and may be used as an ingredient of choice in functional foods and pharmaceutical products." - PubMed. 

Basic Nutritional Composition  

• Pumpkin peel, fruit and seed are rich in carbohydrates, proteins and lipids.
• Alpha and beta carotene ( antioxidants found in pumpkin, which give it a bright yellow and orange colour) are found abundantly in the fleshy part of the pumpkin.
• Pumpkin is a rich source of fibre and can promote better digestion, improve the gut microbiome and ease bowel movements by preventing constipation.

Mineral Composition of Pumpkin

• Pumpkin is packed with a variety of essential minerals, including calcium, iron, magnesium, potassium, phosphorus, sodium, zinc, copper, manganese, and selenium. These minerals support bones, immune function, and cardiovascular health.

Vitamin Composition of Pumpkin

• Key vitamins found in pumpkin are vitamins A, C, E, K, B1, B2, B3, and B6. The presence of vitamin A makes pumpkin a good food for supporting vision and improving eye function. Being a rich source of vitamin C, pumpkin fortifies the immune system, especially at this time when autumn gives way to winter's chill.

Ayurvedic Perspective: How Pumpkin Balances Your Doshas

According to Ayurveda, pumpkin is considered a superfood that can nourish the body and soul. It is classified as a sattvic food, meaning it is pure, balanced, and nutritious. It brings about harmony, clarity, calmness, and focus within the body and mind. 

Let us now look at the healing properties of pumpkin according to Ayurveda -

Effect on Pitta Dosha

All inflammation and heat-related issues in the body are directly linked to aggravated Pitta. Pumpkin's cooling and soothing property helps reduce inflammation, fever, burning sensations in the eyes, skin, and stomach, skin irritations, and heat-related skin issues like sunburn. It also cures digestive issues caused by excessive Agni (digestive enzymes), like gastritis, ulcers, and heartburn.

Click here to read more about gut health and digestion.

Effect on Vata Dosha 

Pumpkin's heavy and oily nature helps reduce aggravated Vata in the body. It calms the mind and alleviates stress, anxiety, nervousness and emotional imbalance.

Click here to read more about Vata balancing dietary guidelines.

Effect on Kapha Dosha

The high fibre and water content of pumpkin aids in weight loss and relieves Kapha-related respiratory issues like asthma and bronchitis. It is also effective in reducing Kapha-related swellings in the body.

Skin Health: Why Pumpkin Should Be in Your Beauty Routine

Did you know that pumpkin is an effective holistic skincare ingredient? Let's explore tips for using pumpkin to prevent skin issues.

• Skin Hydration : The high water content and antioxidants hydrate and lock in moisture, soothing the skin and relieving dryness, leaving it soft and plump.
• Anti-inflammatory Effect :  Vitamins and antioxidants reduce skin inflammation, redness and acne.
• Anti-ageing Effect: Pumpkin's Vitamin A and C content helps reduce wrinkles, fine lines, and age spots while maintaining the natural beauty of your skin.
• Skin Tone Improvement : Pumpkin is abundant in beta-carotene, an antioxidant that helps promote an even skin tone by regulating melanin production.
• Protection from Environmental Damage  : Anti-inflammatory compounds, vitamins, and antioxidants protect your skin against pollution and UV damage.

Read more about Ayurvedic skincare here.

DIY Pumpkin Face Mask Recipe

Ready to glow? Try out this expert-recommended DIY face mask. 

Method:

• Take half a cup of cooked, mashed pumpkin.
• Add 1 tablespoon of honey
• Add 1 tablespoon of yoghurt.
• Mix all the ingredients, apply on the face, leave it on for 15- 20 minutes and rinse off with warm water.

Give this beauty tip a try and reveal brighter, smoother skin.

Easy Pumpkin Recipes for a Healthy, Ayurvedic Diet

Ayurveda considers pumpkin a superfood that enhances digestion and holistic health. Eating seasonal foods, as Ayurveda advocates, ensures optimal digestion and health benefits. Everyone bakes delicious pumpkin bread and pies at home, right? Make the most out of pumpkin season with some healthy Ayurvedic recipes to boost your well-being. 

Recipe 1: Pumpkin Soup for Gut Health

• Saute 1 chopped onion in 2 tablespoons of coconut oil for 1-2 minutes till it softens
• To this, add 1 teaspoon of cumin powder and ½ teaspoon of turmeric powder and saute for 30 seconds.
• Add 3 cups of peeled and chopped pumpkin to this, along with 4 cups of vegetable broth.
• Simmer for 20-25 minutes until the pumpkin is soft and mushy.
• Blend until smooth.
• Add ¼ the cup of full-fat coconut milk and season with salt and pepper.

Healthy Ayurvedic pumpkin soup is ready. Serve and enjoy!

Recipe 2: Pumpkin Smoothie for a Nutrient Boost

Ingredients

• ½ cup freshly prepared pumpkin puree
• ½ cup milk (dairy or non-dairy: almond, soy or coconut)
• 1 tablespoon honey
• ½ teaspoon cinnamon powder
• ¼ teaspoon nutmeg powder
• 1 ripe banana (optional)
• Ice cubes (optional)

Blend all the ingredients until smooth. Treat yourself with this delicious immunity boosting smoothie as a healthy Ayurvedic breakfast or snack.

Sustainable Pumpkin Usage: Reduce Waste, Increase Health

The health benefits of pumpkin are undeniable. But did you know that it is sustainable as well? From seeds to flesh, let us learn how to use each part of the pumpkin to reduce food waste and maximize health benefits.

1. Pumpkin Seeds: Equally Nutritious and Beneficial

"Although pumpkin seeds were considered as a waste of time and resources, their nutritional value might now play a significant role in the food supply. They are safe to eat on a daily basis and do not have any negative impact on human health" - PubMed. 

It is impressive how pumpkin seeds offer similar health benefits that support holistic nutrition. Packed with proteins, healthy fats, fibre, antioxidants and minerals like zinc, magnesium and selenium, these seeds have remarkable benefits ;

• Promotes healthy skin and hair
• Supports gut health 
• Improves heart health
• Contains anti-inflammatory compounds
• Boosts immune system
• Alleviates anxiety and stress
• Improves the quality of sleep
• Alleviates menopause symptoms like hot flashes
• Supports bone health

Recipe 1: Roasted Pumpkin Seeds

Want to try a quick snack recipe? Here's a simple and healthy one for you!

• In a mixing bowl, take a cup of washed and well-drained pumpkin seeds.
• Add 2 tablespoons of olive oil.
• Add a sprinkle of paprika or garlic powder.
• Add the required amount of salt and mix well.
• Spread seeds on a baking sheet.
• Roast it in a preheated oven for 30 - 45 minutes or until it turns golden brown.
• Remove from the oven and let it cool down completely.
• Store in an airtight container. Your healthy snack is ready!

Wrapping Up

This Halloween, aim for a healthy body and mind. Make pumpkin a part of your holistic health journey. Whether it's for improving digestion or skin health or for attaining Ayurvedic Dosha balance, pumpkins are the perfect addition to your diet this season. This amazing fruit is more than just a Halloween decor, it is a very rich source of nutrition. 

Are you ready to make this Halloween a healthier one? Explore our personalized Ayurvedic wellness plans and services at Nirva Health to step into a healthier tomorrow. Tap into our app and get in touch with qualified healthcare experts for tailored wellness recommendations.