Autumn is here, which means popular fall flavors like pumpkin are back in season! Aside from being festive décor and a favorite seasonal treat, pumpkins are also a low-calorie, nutrient-rich superfood that can help support health goals in many ways. From boosting eyesight to strengthening the immune system for cold and flu season, pumpkin brings more to the table than just comforting taste!
Why seniors should embrace “the power of pumpkin:”
- Supports Vision & Eye Health – Pumpkins are rich in Vitamin A and carotenoids, which help protect eyesight and can reduce the risk of age-related vision problems (like macular degeneration, cataracts, and night blindness).
- Boosts Immunity – Pumpkins can boost the immune system and help fight infections due to their high levels of vitamins A, E, and C, omega-3 fatty acids, zinc, selenium, iron, magnesium, and beta-carotene.
- Improves Brain Function – Antioxidants and vitamin E in pumpkins can help protect against cognitive decline and improve memory function, reducing the risk of dementia.
- Aids in Weight Loss – Pumpkin is high in fiber and low in calories, which can assist with weight loss by helping you feel full, reducing food intake and appetite, and lowering blood sugar and cholesterol levels. Reduction of blood sugar levels can also decrease the risk of diabetes!
- Strengthens Bones & Joints – Calcium, magnesium, potassium, and vitamin K in pumpkins contribute to bone health and may ease joint stiffness, which becomes more important as we age!
- Supports Heart Health – Nutrients like potassium, fiber, calcium, magnesium, and antioxidants found in pumpkin help lower blood pressure & cholesterol levels, overall reducing your risk of heart disease or stroke. Potassium also helps regulate heartbeat rhythm. (FUN FACT: 1 cup of pumpkin puree has more potassium than a banana!)
- Reduces Risk of Chronic Diseases & Cancer – Research suggests that the antioxidants in pumpkin protect the skin from sun damage and lower the chance of getting cancer, eye diseases, and other conditions. Specifically, beta-carotene releases natural killer cells to attack and eliminate tumors.
- Strengthens Hair & Skin – Pumpkins can promote hair growth since they are full of Vitamin A & antioxidants that nourish hair follicles. Pumpkin’s nutrients also help with skin elasticity and can reduce signs of aging in the skin. Pumpkin oil or extract has even been used as a treatment for eczema or contact dermatitis!
- Fights Inflammation – Pumpkins contain anti-inflammatory properties that help manage chronic inflammation and support your body’s natural anti-inflammatory processes.
- Enhances Sleep Quality – Magnesium, zinc, and tryptophan in pumpkins help the body produce melatonin, which promotes healthier sleep patterns and increases relaxation.
Pumpkins are super versatile and can be enjoyed in both sweet and savory dishes! There are endless ways to prepare pumpkins: raw (best used in salads), steamed, roasted, or boiled (for soups), baked (in baked goods like pies, breads, cakes, etc.), or blended (into smoothies). You can even roast the seeds for a crunchy, protein-packed snack!
For convenience, you can opt for canned pumpkin puree, which makes it super easy to incorporate into daily meals like oatmeal, yogurt, or even pasta sauce! Since pumpkin has a naturally silky texture, adding it to dishes like risotto or pasta can help you decrease the amount of butter or cheese needed to make a creamy dish.
At Wesley Enhanced Living, we know that good health starts with good food! Our chefs take pride in crafting seasonal menus that are both nutritious and delicious for our residents! To inspire you to try cooking with pumpkin at home, here is our Wesley Enhanced Living Upper Moreland Chef David Flynn’s favorite senior-friendly pumpkin recipe: Pumpkin Spice Pancakes!
Pumpkin Spice Pancakes (Serves ~4)
Ingredients
- 2½ cups all-purpose flour
- ¼ cup sugar
- 1 tbsp baking powder
- 2 tsp cinnamon
- 1 tsp kosher salt
- ¾ tsp each: ground cloves, ground ginger
- ¼ tsp allspice
- 2 cups of milk
- 3 large eggs
- 1 (15 oz) can pumpkin puree
- 1 cup heavy cream (chilled)
- ½ tsp freshly grated nutmeg
- 2 tbsp toasted pumpkin seeds
- Maple syrup, for serving
Instructions
- Warm oven to 200°F. Line a baking sheet with 2 stacked kitchen towels and place in oven to keep pancakes warm.
- Make batter: In one bowl, whisk dry ingredients. In another, whisk milk, eggs, and pumpkin. Combine both, stir until just mixed (batter will be thick). Let rest for 5 min.
- Whip cream with nutmeg to stiff peaks. Chill until ready to serve.
- Cook pancakes: Heat nonstick skillet over medium. Pour ½ cup batter per pancake (6” rounds). Cook ~1.5 min per side, until golden and cooked through.
- Keep warm in the oven between towels.
- Serve: Stack 3 pancakes per plate. Top with whipped cream, pumpkin seeds, and maple syrup.
This fall season, we invite you to experience our community firsthand. Come taste our fall-inspired menu and discover all that our community has to offer. Schedule a tour today – we’d love to welcome you to the table!