Canned pumpkin is considered a nutrient-dense food because it is low in calories and fat, yet high in vitamins and minerals. It is commonly used to make pumpkin pie during the holidays, yet it can be added to a variety of nutritious dishes. You can use canned pumpkin to make soups, chili, Indian food, pancakes and other desserts such as cheesecake or cream pies.
Nutrient Profile
Each cup of canned pumpkin contains 80 calories, 1 g of fat, 20 g of carbohydrate and 7 g of fiber. It also provides 760 percent of the daily value of vitamin A, 17 percent of vitamin C, 6 percent of calcium and 19 percent of iron. Some canned pumpkin may have salt added, containing almost 600 mg per cup serving.
Carbohydrates
Carbohydrates are an energy source for muscles and the brain. In fact, carbohydrates are the only energy source for the brain. Canned pumpkin is a complex carbohydrate source, and because it contains both carbohydrates and fiber, it can help prevent extreme fluctuations in blood sugar levels. This is especially important for people with diabetes and other conditions that require consistent blood sugar levels.
Fiber
The American Heart Association suggests consuming approximately 25 g of fiber a day. With 7 g per cup, canned pumpkin can help you reach that goal. Fiber adds bulk to the diet, aiding in digestion, alleviating constipation and helping to lower cholesterol. In addition, fiber increases the feeling of fullness, or satiety, which can play a role in weight management.
Vitamin A
Canned pumpkin is a source of vitamin A, which is an antioxidant. Antioxidants help reduce free radical damage, thus helping to prevent cell damage that may cause chronic diseases and contribute to aging. In canned pumpkin, vitamin A is in the form of beta-carotene. Beta-carotene, a carotenoid, also gives pumpkin its orange color. Other health benefits of beta-carotene include improved eye health as well as proper formation and growth of mucus membranes, soft tissues and skin.
Vitamin C
A water-soluble vitamin, vitamin C plays an important role in tissue growth and repair, thus making vitamin C necessary in wound healing and the proper development of ligaments, scar tissue, gums and teeth.
Calcium
Another nutrient in canned pumpkin is the mineral calcium. Calcium plays an important role in bone health and can help reduce the risk of osteoporosis. Other functions of calcium include blood clotting, cellular signaling and muscle contraction, including contraction of the heart.
Iron
A mineral in every cell in the body, iron is necessary for the development of red blood cells and aids in transportation of oxygen to tissues. The iron in canned pumpkin is more readily absorbed. This is because vitamin C increases the absorption of non-heme iron, which is iron from plant sources.
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