The Unexpected Health Benefits of Pumpkin Spice
It’s that time of year again. The leaves are changing, the air is getting crisp, and everything at the grocery store is pumpkin spice flavored. Pumpkin spice lattes, pumpkin spice muffins, even pumpkin spice hummus (yes, it’s a thing). While the pumpkin spice craze may seem like a gimmicky fall trend (one that I fully enjoy, by the way), this blend of cinnamon, nutmeg, ginger and cloves actually has some legit health perks. So, before you dismiss it as just another fad, let’s dive into some of the reasons why pumpkin spice is actually kind of good for you.
The OG Anti-Inflammatory
Inflammation has become a major health buzzword in recent years, and for good reason. Chronic inflammation is linked to everything from autoimmune diseases to depression. Here’s a not so fun fact: researchers believe low-grade chronic inflammation plays a role in nearly every modern disease. Yikes! Luckily, we have nature on our side! Nature provides us with a multitude of anti-inflammatory foods and spices (turmeric latte, anyone?!)! And guess what? The components of pumpkin spice are powerful anti-inflammatories! Both ginger and cinnamon contain compounds that have been shown to reduce inflammation. In fact, researchers have found that cinnamon may be as effective as over-the-counter meds for relieving pain and stiffness from arthritis and other inflammatory conditions.
What’s more is that studies reveal that cinnamon lowers levels of C-reactive protein, a key marker of inflammation in the body. Lower CRP equates to lower levels of inflammation. Pumpkin spice for the win! We also have nutmeg and cloves which have antioxidant and anti-inflammatory benefits as well. Incorporating spices like the ones found in pumpkin spice mixes is an easy, tasty way to fight inflammation.
Spicing up Heart Health
Inflammation isn’t the only thing pumpkin spice can help with. The blend also contains compounds that benefit heart health. Cinnamon has been shown to lower blood pressure, blood sugar and unhealthy cholesterol levels. All of these perks help protect heart health and reduce risk for diabetes and heart disease.
Ginger has a similar effect providing antioxidant support that benefits circulation and blood pressure. And we can’t forget about good ‘ol pumpkin itself! Pumpkin contains nutrients like potassium that support healthy blood pressure levels. So sipping that pumpkin spice latte or grabbing a pumpkin cookie does more than satisfy your sweet tooth – it also gives your heart and circulatory system a boost!
Boosting Brain Health
Not only is pumpkin spice good for your body, it also contains brain-boosting benefits. The spices in pumpkin spice lattes and treats provide a brainpower punch that can perk up your mood and concentration. Studies show that cinnamon improves alertness, focus and memory. Meanwhile, nutmeg acts as a mild stimulant that sharpens concentration. The scent of pumpkin spice itself may provide cognitive benefits as well. Researchers find that the aroma of cinnamon enhances memory and attention span. So sipping that pumpkin spiced coffee in the morning does more than energize you – it actually optimizes brain function to help you stay sharp and focused throughout the day. Ditch the generic coffee and spice up your morning with something with pumpkin in it!
A Major Antioxidant
So pumpkin spice can fight inflammation, benefit your heart, and boost brain health. But wait, there’s more! This blend is also packed with free-radical-fighting antioxidants. Both cinnamon and ginger contain high levels of antioxidants, which help protect cells against oxidative damage from free radicals. Damaged cells can accelerate the aging process and disease progression, so antioxidants are your friend. Nutmeg and cloves have this benefit as well, providing an antioxidant punch to boost overall health.
Who knew that pumpkin spice could be so healthy, right? This quintessential fall flavor provides some awesome benefits so don’t be afraid to incorporate it into smoothies, baked goods and even savory dishes like chili or homemade hummus.
Spice Things Up
When it comes to pumpkin spice, don’t limit yourself to just lattes and sweets. Get creative with savory recipes that feature this fabulous fall blend. Here are some tasty ways to add more pumpkin spice to your life:
- Whip up pumpkin spice pancakes or waffles for a supercharged breakfast.
- Stir it into your morning oatmeal along with almonds and cinnamon apples.
- Make a homemade pumpkin spice coffee creamer to punch up your daily cup of joe.
- Mix it into plain Greek yogurt with maple syrup and granola for a quick parfait.
- Add it to chili or homemade hummus for a savory kick.
- Use it to season roasted veggies like sweet potatoes, carrots and cauliflower.
- Make pumpkin spice energy balls or protein bites for an on-the-go snack.
- Whip up a pumpkin spice milkshake for a cold and creamy treat.
- Bake it into healthy muffins, scones or banana bread.
- Mix it into your morning smoothie or post-workout protein shake.
The options are endless. And the health perks can’t be beat. So don’t reserve that pumpkin spice for fall only. Find ways to enjoy its benefits year-round and spice up your nutrition routine.
