Whether you use fresh or canned pumpkin, incorporating pumpkin into your meals is never a bad idea. That is especially true when pumpkins are plentiful during fall. Even the seeds, which you should not throw away after scooping out the stringy flesh, offer beneficial nutrients. The actual pumpkin flesh, though, is one of the richest sources of beta-carotene and contains other nutrients like fiber, vitamin C, carotenoids, copper, potassium, iron, and more. 

What Is Pumpkin?

The pumpkin is considered one of  the oldest domesticated plants. Historians suspect that tribes native to North America grew them since at least 5,000 BCE. Pumpkin is technically a fruit, but people commonly think of it as a vegetable. Fruits are edible, seed-bearing, flowering plants, which makes all squash fruits. The pumpkin is technically a winter squash that comes from the Cucurbita pepo or Cucurbita maxima plants. It is related to watermelon, zucchini, and cucumber, among other fruits and vegetables. The entire pumpkin, minus the string flesh and skin, is edible.

Pumpkin flesh and seeds are rich in a wide variety of nutrients. They contain everything from zinc and vitamin A to healthy fats and fiber. We hope that you don’t reserve pumpkins just for carving this year and that you enjoy them for all their health benefits. If you choose to use canned pumpkin, make sure it is 100% pure pumpkin, not pumpkin pie filling. The former is real pumpkin, while the latter is rich in processed ingredients, added sugars, and unhealthy oils. Continue reading to learn why you should eat more pumpkin. 

May Help Regulate Blood Pressure

A one-cup serving of cooked pumpkin provides more than 12% of the recommended daily intake (RDI) of potassium. Potassium is an electrolyte found in bananas, avocados, squash, potatoes, and other fruits and vegetables. Most adults lack sufficient potassium in their diets, which is a shame since potassium may help regulate blood pressure. It works to counteract the effects of sodium, which most Americans consume in excess regularly. Additionally, the fiber in pumpkin may help promote healthy cholesterol levels, which lowers the risk of heart disease. 

Provides Manganese And Copper

These two minerals may not receive as much attention as other nutrients, but they are integral to overall health. Manganese helps protect against bone density loss and fractures. The anti-inflammatory properties of manganese may also help encourage optimal metabolic, joint, and brain health. Copper, on the other hand, helps promote the formation of hemoglobin and collagen. It also aids with the synthesis of enzymes and proteins involved with respiration, energy metabolism, and DNA synthesis. 

Helps Maintain Healthy Vision

Pumpkin’s vibrant orange color is attributed to the impressive beta-carotene content. Beta-carotene is a precursor to vitamin A and essential for maintaining healthy vision as you age. Several studies indicate that beta-carotene may help lower the risk of age-related macular degeneration and cataracts, two common age-related causes of vision loss. Lutein and zeaxanthin are two other carotenoids in pumpkins and they work to protect the eyes from oxidative stress and UV light. 

Supports Healthy Skin

Pumpkins contain vitamins A, C, and E, in addition to zinc, all of which contribute to healthier skin. Vitamin C works to enhance collagen production and improve skin elasticity, which helps reduce the signs of aging. Zinc aids inflammation reduction and may help people with acne-prone skin. Lastly, research published in the American Journal of Clinical Nutrition claimed that beta-carotene works to protect the skin from UV rays.

Lots Of Vitamins C & E

A one-cup serving of cooked pumpkin contains 13% of the RDI of both vitamin C and vitamin E. Vitamin C, as we mentioned previously, supports collagen synthesis and helps protect cells from tissue damage. It is also an integral antioxidant for optimal immune function and neurological health. Vitamin E also offers antioxidant effects, and a diet rich in vitamin E has been linked to a reduced risk of PMS symptoms, Alzheimer’s disease, acne, wrinkles, and hormonal problems. Vitamin E also works to prevent free radical damage, which may help to decrease the risk of several cancers, including colorectal and prostate cancer.

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If you have spent time in our recipe section, especially browsing the Full Body Cleanse-approved ones, you know how much we love cheesy dishes. Cheese is the primary ingredient that stops vegetarians from becoming vegans. While there are vegan cheeses available in the grocery store, some of them are lacking in flavor. That isn’t the case for this raw vegan nut-free parmesan cheese. It combines pumpkin seeds, nutritional yeast, hemp seeds, garlic powder, and sea salt. You’ll want to sprinkle this on everything you make, especially your salads while cleansing.

Most vegan parmesan cheese recipes contain nuts, particularly cashews. In fact, most vegan cheeses use cashews because they are creamy, but if you are avoiding nuts due to an allergy, this recipe is perfect for you. Nuts do not agree with everyone, causing inflammation or poor digestion in certain people. That isn’t necessary the case with pumpkin seeds and hemp seeds, both of which offer impressive nutritional profiles. Pumpkin seeds are naturally rich in zinc, magnesium, iron, copper, manganese, and vitamins E, K, and omega-3 fatty acids.

Hemp seeds are highly nutritious, offering good amounts of fiber, omega-3 fatty acids, protein, magnesium, potassium, zinc, iron, vitamin E, and phosphorus. A single serving (about three tablespoons) of hemp seeds has nearly 10 grams of protein, which works to curb hunger and energize the body between meals. The antioxidants in hemp seeds may also help lower blood pressure and protect against free radicals, which are molecules that increase the risk of chronic inflammation, diabetes, Alzheimer’s disease, and other conditions.

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During the summer months, melons are the freshest they will ever be, no matter if it is a watermelon, cantaloupe, or honeydew. The honeydew, and other melons, have a rich water content, aiding your hydration efforts during those hot summer days. Most melons are over 90% water and in the case of honeydew, it also offers iron, calcium, zinc, copper, selenium, manganese, fiber, vitamin A, lutein, folate, and beneficial fatty acids.

Honeydew isn’t the only hydrating ingredient in this smooth. Cucumber also brings with it a boatload of water and other integral nutrients that contribute to healthy bodily function. It provides vitamin K, vitamin C, and other antioxidant compounds. The chia seeds offer beneficial omega-3 fatty acids that work to enhance brain, gut, and heart health. We don’t just want to bore you with a long list of nutritional benefits, though. Ultimately, this smoothie is about the incredibly refreshing flavor!

Because this smoothie contains honeydew and banana, you probably do not need to add the maple syrup. That is entirely up to you, but consider omitting it first, taste the smoothie, and add the maple syrup if you really crave a sweeter flavor profile. The spinach is also optional, but adds more nutrients. You don’t have to worry about that leafy green ruining the flavor of the smoothie at all. You can’t even taste it! As long as you have a sweet and scrumptious honeydew, that’ll be the primary flavor you taste when you enjoy this smoothie.

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Get ready to enjoy a light and refreshing slaw recipe that is made without mayo or heavy dressing. Sometimes, it’s nice to take a break from the traditional coleslaw and make a lighter variation. This recipe is exactly that, and makes for a perfect side dish, taco topper, or salad substitute if you are cleansing. Plus, the lighter slaw is much lower in calories and fat than a traditional slaw with mayo-based dressing. Cabbage itself is low in calories, but the dressing is where the calories and fat come from. Not in this recipe, though!

You can’t have slaw without cabbage, which offers a rich nutritional profile. Cabbage provides vitamins C & K, fiber, antioxidants, and anti-inflammatory and immune-boosting properties. Some of the antioxidant compounds in cabbage may contribute to DNA protection and offer protection against certain types of cancer. Now, while cabbage is a nutritious ingredient, jalapeños also offer surprising health benefits. Commonly used in Mexican cuisine but popular worldwide, jalapeños are vibrant green hot peppers that are naturally rich in vitamins C, B6, A, & K, in addition to folate, manganese, and beneficial antioxidants.

Several lab studies indicate that capsaicin, an alkaloid compound in jalapeños and other peppers, exhibits strong anti-cancer properties. In fact, it has the potential to kill over 40 types of cancer cells without harming normal, healthy cells. Capsaicin works to fight cancer by stopping the growth and division of cancer cells, slowing the formation of new blood cells around tumors, and preventing the spread to other areas in the body. Will eating this cilantro lime slaw reduce your cancer risk? We can’t speak to that, but the ingredients speak for themselves! We hope you enjoy the slaw!

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Who doesn’t love a good snack? It’s so easy to open up a bag of chips and just start eating handful after handful. The same can be said for a bucket of popcorn. Unfortunately, we all know that these snacks are empty calories and only leave us wanting more. Plus, the sodium content is through the roof! The good news is that it’s possible to enjoy a crunchy snack in a healthy way.

That’s right, folks, we are talking about kale chips. These crunchy creations are not only addictively delicious, but also highly nutritious. Closely related to cabbage, broccoli, collard greens, and cauliflower, kale offers an assortment of nutrients, including vitamins, A, B6, C, & K, manganese, magnesium, riboflavin, folate, fiber, calcium, and other important plant compounds. The antioxidants in kale include quercetin and kaempferol, both of which are present in large amounts in kale. According to test-tube and animal studies, these compounds work to support heart health, reduce inflammation, slow the growth of cancer cells, and protect against chronic diseases.

What separates these kale chips from the next batch is that you dehydrate them after covering them in a creamy cashew cheese sauce. Because of that, the kale takes a lot longer to get crispy. You will need about 12 hours of dehydration in order to yield a crispy, cheesy kale chip. Before you sauce the kale in cashew cheese sauce, make sure to massage it with sea salt and lemon juice. Once the leaves are coated, you can toss them in the cashew sauce before placing them on dehydrator sheets. Don’t overlap the kale pieces or else they won’t get crispy.

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Fava beans, or broad beans, are large green legumes that come in pods. Eaten by people around the world, fava beans exhibit a slightly sweet but earthy flavor. They are nutritional powerhouses, providing a variety of health benefits. Naturally rich in fiber, protein, and a variety of other vitamins, minerals, and antioxidants, fava beans may aid blood sugar regulation, support heart health, and boost immunity. 

Even though fava beans are relatively small in size, they pack a ton of nutrients. They are particularly rich in plant protein, folate, and soluble fiber. One cup of fava beans contains the following nutrients:

• 187 calories
• 33 grams (g) of carbs
• 13 g of protein
• Less than 1 g of fat
• 36% of the daily value (DV) of manganese
• 18% of the DV of magnesium
• 40% of the DV of folate
• 14% of the DV of iron
• 22% of the DV of copper
• 13% of the DV of potassium
• 11% of the DV of thiamine and zinc

May Help Prevent Birth Defects

Folate is essential for creating cells and organs, and it is a nutrient that promotes healthy fetal development. An expecting mother should increase her intake of folate, be it from food or supplements, to help reduce the risk of neural tube defects, or developmental issues with the infant’s spinal cord and brain. One study involved more than 23,000 women and found that the incidence of brain and spinal cord issues was 77% lower in infants of mothers who had the highest daily intake of folate. Since one cup of fava beans contains 40% of the DV of folate, they should be near the top of the list of great pregnancy foods.

May Benefit Bone Health

Fava beans are rich in both manganese and copper, two nutrients that may prevent bone loss. Health experts do know the exact role that these nutrients play in bone health, but animal studies suggest that being deficient in these two nutrients may lead to decreased bone formation. Existing human research suggests that both manganese and copper are integral to bone health. A one-year study in postmenopausal women with weak bones found that taking a manganese and copper supplement along with vitamin D, calcium, and other nutrients, improved bone mass. 

May Help Lessen Symptoms Of Parkinson’s Disease

Fava beans contain levodopa (L-dopa), a compound that the body converts into dopamine, a neurotransmitter. Researchers note that Parkinson’s disease causes the death of dopamine-producing brain cells. That process can lead to tremors, difficulty walking, and issues with motor function. Eating fava beans may help with some symptoms of Parkinson’s disease, but more research is necessary. One small study involved 11 people with Parkinson’s. Study authors observed that participants who ate 1.5 cups of fava beans after 12 hours without medication had a comparable positive effect on blood dopamine levels and motor function as L-dopa drugs.

May Help Boost Immune Function

Naturally rich in antioxidant compounds, fava beans may help optimize immune function. Antioxidants work to fight free radicals that may cause cell damage, making them vital to your body’s immune defense. One test-tube study found that fav bean extract was able to increase the antioxidant activity in human lung cells by 62.5%. Additionally, fava beans contain compounds that boost the ability of glutathione in human cells, which may help delay cellular aging.

May Help Reduce Blood Pressure

Fava beans contain magnesium and potassium, both of which may relax blood vessels and lower blood pressure. Various studies indicate that the Dietary Approaches to Stop Hypertension (DASH) diet recommends foods high in potassium and magnesium. A 10-year study in 28,349 women found that participants with the highest intake of magnesium were less likely to develop high blood pressure than those with the lowest intake. 

May Help Lower Cholesterol

The soluble fiber in fava beans may help promote healthy bowel movements because it absorbs water in the gut. During that process, it forms a gel-like substance and helps soften your stool. Soluble fiber also binds to and removes cholesterol from the body. Several studies indicate that soluble fiber may help lower blood cholesterol levels in healthy adults and those with elevated levels. A review of 10 studies focused on the effects of fiber-rich legumes on cholesterol levels. The review concluded that diets that included these legumes were associated with modest decreases in total and LDL (bad) cholesterol levels.

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Who is ready to do away with the classic holiday side dishes? Before we offend anyone, you do not have to get rid of grandma’s recipes or anything like that. Instead, maybe you can include different sides at your holiday meals or parties this year. Too often do vegetables take a back seat at the holiday spread. If you see veggies on the table, they are most likely stripped of nutrients and prepared in an unhealthy way. This recipe departs from a dish of boring steamed carrots and pivots to change peoples’ minds about carrots. They will be an instant classic at your table!

It is very easy to roast vegetables that have a lot of flavor. The tricky part of roasting vegetables is cooking them evenly. The easiest way to get an even cook is to cut them uniformly. Thicker pieces will obviously take a lot longer to cook than thinner pieces. For this carrot recipe, you cook the carrots whole after peeling them. If the carrots you purchase are thick, feel free to cut them in even sticks to ensure an even roast. By the time the carrots are done, you want them to be fork-tender and caramelized, but not mushy. That is why the roasting time depends on the size of the carrots.

Now, tarragon is an underutilized herb in most households, but a lot of people don’t know how to use it. You only see fresh tarragon in teh spring and summer, but you can purchase dried tarragon any time of year. Tarragon has a subtle taste and is popular for flavoring, its medicinal properties, and for its fragrance. It pairs well with asparagus and carrots and goes great in soups and stocks. It is also rich in manganese, which is an essential nutrient that reduces oxidative stress in the body and plays several roles relating to metabolism, growth, and brain health.

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Spaghetti squash (Cucurbita pepo) is a fall and winter squash variety that offers a nutty flavor and impressive nutritional profile. It is closely related to pumpkin, zucchini, and other types of squash. Traditionally, it is yellow and oblong in shape, but it can come in various shapes and colors, ranging from dark orange to white. It is naturally rich in fiber, beta-carotene, vitamin c, and other vitamins and minerals that we will highlight in this article. 

Before we detail the health benefits of spaghetti squash, we have to cover the name. When you cook spaghetti squash, it shreds into strands that resemble spaghetti noodles. Overcooking it, however, can turn the squash’s flesh into a mushy substance, not strands. It is a low carb and low calorie alternative to traditional pasta that comes with a whole lot more health benefits. The nutritional content of one cup of cooked spaghetti squash provides the following:

• Calories: 42
• Carbs 10 grams (g)
• Fat: 0.4 g
• Fiber: 2.2 g
• Protein: 1 g
• Vitamin C: 6% of the daily value (DV)
• Vitamin B6: 9% of the DV
• Niacin: 8% of the DV
• Manganese: 7% of the DV
• Pantothenic acid: 11% of the DV

Spaghetti squash also contains small amounts of magnesium, potassium, calcium, folate, thiamine, and iron. Continue reading to learn more about the health benefits of this unique squash. 

May Aid Digestive Health

Spaghetti squash is a great source of fiber, offering 2.2 g in one cooked cup, which satisfies 9% of the DV of fiber. Supplying the body with enough fiber can help optimize digestive health by keeping things moving. For this reason, nutritionists suggest that you find more ways to incorporate spaghetti squash and other fibrous foods into your daily diet. 

Boosts Bone Health

Spaghetti squash contains manganese, calcium, and magnesium, three minerals that are necessary for strong, healthy bones. It also contains vitamin C, which boosts collagen production, which supports bone structure. Collectively, all of these nutritions contribute to healthy bone density and work to reduce the risk of bone-related health conditions, such as osteoporosis. 

Helps Support Vision

Most fall and winter squash varieties, including spaghetti squash, contain an impressive amount of beta-carotene, which converts to vitamin A in the body. Vitamin A is integral for maintaining healthy vision. Some research shows that it helps protect night blindness. Spaghetti squash also contains lutein and zeaxanthin, two antioxidants that protect the eyes from sun damage and oxidative stress. The vitamin C in spaghetti squash also works to reduce the risk of cataracts and age-related macular degeneration. 

May Boost Metabolism

Vegetables can help boost your metabolism, and spaghetti squash is no exception. Nutritionists attribute this ability to the high B-vitamin content, specifically vitamin B6. B vitamins help convert food into energy, which aids the metabolism of fats, carbohydrates, and proteins. Additionally, the rich fiber content helps regulate blood sugar, which also promotes a steady supply of energy throughout the day. 

May Reduce The Risk Of Chronic Diseases

As discussed in this article, spaghetti squash contains myriad antioxidant compounds, including vitamin C and carotenoids. These antioxidants work to fight oxidative stress and aid inflammation reduction. The fiber helps to lower cholesterol and regulate blood pressure, while potassium works to maintain healthy blood pressure. All of these things help to keep chronic diseases at bay, especially inflammation-related conditions like heart disease, diabetes, and certain types of cancer.

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Nothing like a good bag of chips, right? The crunch is so amazing and you can keep reaching your hand in that bag until you reach the point of tilting the bag to funnel the crumbs into your mouth. Now, take a second to read the ingredient list on that bag of chips. You probably notice hydrogenated oils, dyes, artificial flavors, monosodium glutamate (MSG), different powders, and other things you cannot pronounce. Not only that, a bag of chips is devoid of nutrients, so you ingest empty calories, which is why you can eat an entire bag and still want more.

That’s far from the case for these dehydrated persimmon chips. Persimmons, unlike apples and pears, are not available year round. It is a highly sought after Asian fruit during the fall and winter months. Stock up and them and use them any way you can, as they exhibit a unique flavor and lots of nutrients, including vitamins A, C, E, K, & B6, fiber, potassium, copper, folate, and manganese. Persimmons also contain flavonoid compounds that help fight oxidative stress, which can contribute chronic illnesses, including cancer, Alzheimer’s disease, and diabetes.

There are two primary persimmon varieties: Fuyu and Hachiya. Fuyu persimmons are great to dehydrate, as they tend to have a sweeter flavor profile. In order to get them perfectly crispy, use a mandoline slicer on the 3/16″ blade setting. Just remember that the thicker you slice them, the longer they take to crisp up in the dehydrator. Thin slices will dehydrate at a faster rate, but expect the process to take between eight to 10 hours.

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When you eat seasonally, you actually contribute to a more sustainable environment and support local farmers. On top of that, studies show that eating seasonally can help increase your nutrient intake. That means that growing and buying summer vegetables from local growers at farmers markets can improve your health and contribute to your community. 

What are the best vegetables to enjoy during these warmer, summer months? Some of those vegetables include leafy greens like kale, bell peppers, squash, garlic, shallots, and herbs like basil. Continue reading to learn what’s in season during summer and the health benefits that these produce items offer. 

Eggplant

Belonging to the nightshade family, eggplant holds some highly unique plant compounds within their dark purple skins. The same polyphenols, such as anthocyanins, that are in blueberries and red wine exist in eggplant skin. That’s why the skin is purple! Eggplant may help fight free radical damage and provide the body with manganese and folate, both of which support bone and metabolic health. 

Shallots

Shallots are members of the allium plant family, which includes onions, garlic, and leeks. Researchers found that the organosulfur compounds in allium vegetables exhibit antibacterial, antiviral, and anti-fungal properties. That means that they help support immune defenses, and some studies show that shallots may help reduce blood pressure and cholesterol levels. They even have compounds that may help the body battle certain cancers, but more studies are necessary to confirm the efficacy. 

Basil

Basil is one of the world’s most popular herbs, making its way into everything from sauces and dressings to broths and salads. Manufacturers extract basil essential oil from the plant because the herb is rich in protective compounds. Some of those compounds include linalool, citronellol, and eugenol, all of which work to fight inflammation. Studies show that the antioxidants and antibacterial properties in basil work to boost digestive function, promote detoxification, and maintain healthy skin. 

Garlic

As another member of the allium family, garlic contains a compound called allicin, which works to protect against infections and fight pathogens. However, allicin is an unstable compound and it is only briefly present after you cut or crush garlic cloves. The sulfur compounds from garlic enter the body from the digestive tract, from which they travel throughout the body and have biological effects. 

Kale And Other Summer Greens

Kale is a popular superfood for good reason. As one of the healthiest greens available, kale is rich in antioxidants, including isothiocyanate. Kale also contains a good amount of potassium, magnesium, manganese, copper, and vitamins A, C, and K. Some studies show that certain substances in kale bind to bile acids in the digestive tract, preventing them from reabsorption into the body. That helps reduce the total amount of cholesterol in the body. Other heat-tolerant greens to enjoy in the summer include mizuna and Manoa lettuce, which yield new greens every three to five weeks. 

Tomatoes

Tomatoes, especially heirloom varieties, are bountiful in the summer months. They are the juiciest and go great in summer salads, so we encourage you to eat them raw. Tomatoes happen to be great sources of vitamins A & C and disease-fighting antioxidants like lycopene. Each tomato has its own unique taste and nutritional profile, so get your hands on grape, Roma, heirloom, and beefsteak varieties this summer. 

Cucumbers

The summer months are quite hot, so you need all the hydration help you can get. Cucumbers are more than 90% water and can help you reach your daily hydration goals. The high water content also helps your body break down food and absorb nutrients more efficiently. Cucumbers are naturally rich in vitamin K, which is a big bonus for bone health. Sufficient vitamin K levels reduce your risk of bone fractures and encourage healthy bone mass.

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