With the fall season in full swing, you are sure to see a certain orange fruit everywhere. That’s right! Pumpkins are considered a fruit! Not only are they featured in our holiday and seasonal decorations, but they also find their way onto our menus. As far as we are concerned, that is a great thing, as pumpkins are great for your vision and overall health.
What makes pumpkin a superfood? Well, on top of being delicious, it is rich in fiber and potassium. The seeds are high in iron, protein, and plant-based omega 3 fatty acids. The real reason Metro Eye is a fan is because of all the amazing benefits for your eyes!
Pumpkin contains:
- Lutein and Zeaxanthin: reduces the risk of AMD or age-related macular degeneration by filtering out harmful, high-energy wavelengths of light. (Also found in green leafy or highly pigmented veggies.)
- Vitamin E: protects cells in the eye from damage from free radicals.(Also found in nuts and sweet potatoes.)
- Vitamin C: lowers the risk for advancement of cataracts and slows the progression of AMD. (Also found in citrus fruits).
- Vitamin A: helps to strengthen the cornea. (Also found in liver, fish, eggs, and dairy products.)
- Zinc: concentrated in the retina and choroid. Poor night vision and cataracts have been linked to zinc deficiency in the body. (Also found in red meat, seafood and chicken.)
Now before you go running out to grab an extra pumpkin spice latte or an extra slice of pumpkin pie, you should know that not every pumpkin dish or treat is going to benefit your health. Many popular pumpkin snacks (pumpkin pie, bread, and cakes) have a very high sugar content. When it comes to these types of treats, consume them in moderation. Some healthy ways to get your pumpkin fix this fall include baked pumpkin seeds, pumpkin smoothie, pumpkin soup, and even roast pumpkin.
You didn’t think we would have you read about all these delicious options without giving you one to make at home did you? Below is a great healthy fall treat. Let us know how yours turns out on our socials by posting a picture with #MEfallrecipes.
No Bake Pumpkin Energy Balls
Ingredients:
- 2 cups old-fashioned rolled oats
- ½ cup natural creamy nut butter (peanut, almond, sunbutter, etc)
- ½ cup pumpkin puree
- ¼ – ½ cup honey or maple syrup
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- ½ teaspoon ground ginger
- 1/8 teaspoon ground cloves
- ½ cup dark chocolate chips
Instructions:
- Place all ingredients in a large bowl and mix well.
- Use a 2-tablespoon cookie scoop to portion the mixture into balls.
- Refrigerate for at least 30 minutes, until firm.