Pumpkins: so much more than spooky lanterns

Oct 23 / Rebecca Haynes

Especially for women in peri and post menopause.

As Halloween approaches, we start to see pumpkins and pumpkin paraphernalia arrive in supermarkets for carving creepy lanterns to adorn front gardens, porches and shop windows. Many people think it’s an American tradition but it is from these shores.

Historically, Britons used large turnips to carve lanterns during the Celtic holiday of Samhain. Irish settlers took the tradition with them across the Atlantic and it was embraced by America using pumpkins instead. We’ve embraced it back of course.

Pumpkins have however been cultivated here for some time. They were first introduced to Tudor England by the French in the 16th century and became a staple in English cuisine. And pumpkins were also widely used for medicinal purposes!

Now we are understanding why. Pumpkins are so much more than a carcass for carving and ought not to be just for Halloween! They are nutritional powerhouses that we ought to be consuming more of – especially women entering menopause.

Packed with vitamins, minerals, antioxidants, and fibre, pumpkins can contribute to everything from heart health to boosting immunity, and may even help with managing menopausal symptoms.

The Nutritional Powerhouse: What Makes Pumpkin So Special?

There are numerous scientific studies on the benefits of pumpkin, pumpkin seeds and pumpkin seed oil and they have attracted focus for their potential to help menopausal women in particular in a number of important ways. Here’s a run-down of the most interesting conclusions we have so far.

Phytoestrogens and menopausal symptoms

Pumpkin seeds are a source of phytoestrogens, such as lignans and isoflavones. Phytoestrogens tend to bind with oestrogen receptors in such a way as to optimise oestrogen production and some research suggests pumpkin seeds could play a role in preventing both breast and prostate cancer.

Magnesium and bone health
Dietary magnesium intake from various sources, including pumpkin seeds which are an excellent source, is associated with increased Bone Mineral Density (BMD), suggesting a protective effect against natural decreases in bone density — a common concern during menopause.

Zinc and immune function during menopause
Zinc, abundant in pumpkin seeds, has an important role in supporting immune function among menopausal women. Adequate zinc intake through sources such as pumpkin seeds is linked to enhanced immune responses and reduced incidence of infections during menopause, a period when immune function can decline.

Healthy fats and cardiovascular health
Regular consumption of pumpkin seeds, which is rich in fibre, healthy fats and essential fatty acids has been shown to improve lipid profiles, including lowering LDL cholesterol and increasing HDL cholesterol, thereby reducing the risk of heart disease - a significant concern during menopause due to declining oestrogen levels.

Tryptophan, magnesium and mood regulation
Pumpkin seeds are a rich source of tryptophan, an amino acid, and, along with magnesium, is associated with improved mood stability and better sleep patterns, addressing common menopausal challenges like insomnia and anxiety.

Antioxidant properties of pumpkin and reduction of inflammation
Pumpkin flesh and seeds contain high levels of antioxidants such as beta-carotene and vitamin E significantly reducing oxidative stress, which is linked to “inflammaging” and various chronic diseases.

So if you are going to be carving a pumpkin this Halloween - please don’t cast out the flesh and seeds!

Here are some simple ways to incorporate them into your diet:

Roasted Pumpkin: Roast pumpkin cubes with olive oil, salt, and spices for a delicious and nutritious side dish.
Pumpkin Soup: Puree cooked pumpkin (and seeds) with broth or stock, onions, and garlic to create a warming, vitamin-rich soup.
Pumpkin Smoothies: Add pumpkin to your morning smoothie for a fibre and nutrient boost.
Pumpkin Seeds: Roast the pumpkin seeds for a healthy snack or sprinkle them on salads, yogurt, or vegetables for a crunchy texture and added nutrition.

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I am a Certified Functional Medicine Practitioner and am constantly learning and improving my clinical skills. I have run a hugely successful in person clinic (The Body Detective) in East Sussex attracting clients from all over the United Kingdom and now I am able to offer an online treatment solution for clients from all over the world.

I always strive to be a better and more efficient therapist for my clients and will always be looking at cutting edge approaches to improve my clinical skills. To that end I am permanently enrolled with the Kharrazian Institute (for Functional Medicine) also a member of the Institute for Functional Medicine.

rebecca@livelongandprosper.co.uk
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