[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/bone-nutrition\/pumpkin-and-pumpkin-seeds-fall-bone-superstars\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/bone-nutrition\/pumpkin-and-pumpkin-seeds-fall-bone-superstars\/","headline":"Pumpkin and pumpkin seeds: fall bone superstars","name":"Pumpkin and pumpkin seeds: fall bone superstars","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest You know autumn is here when everyone start offering \u201cpumpkin spice\u201d products. Pumpkin spice coffee, pumpkin spice doughnuts, pumpkin spice beer. (Someone, sooner or later, is going to start selling pumpkin spice pumpkins!) I wonder if the cultural craving for pumpkin and the associated spices (ginger, nutmeg, […]","datePublished":"2016-09-28","dateModified":"2026-04-06","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2016\/09\/image.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2016\/09\/image.png","height":1109,"width":2120},"url":"https:\/\/betterbones.com\/bone-nutrition\/pumpkin-and-pumpkin-seeds-fall-bone-superstars\/","about":["Bone Nutrition"],"wordCount":788,"keywords":["alkalizing recipes","alkaline diet","antioxidants"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYou know autumn is here when everyone start offering \u201cpumpkin spice\u201d products. Pumpkin spice coffee, pumpkin spice doughnuts, pumpkin spice beer. (Someone, sooner or later, is going to start selling pumpkin spice pumpkins!)I wonder if the cultural craving for pumpkin and the associated spices (ginger, nutmeg, cinnamon, cloves, allspice) is really a desire for hardy, warming foods to stave off the cold. If so, I strongly recommend people ignore the pumpkin-flavored beverages and go for the real thing.Pumpkins, squashes and their seeds are among the fall bone-building superstars! Here\u2019s why I value the simple pumpkin \u2014 along with some of my favorite recipes.Table of ContentsToggle3 ways pumpkin and pumpkin seeds help build bonePumpkin soup recipePumpkin seed granola recipe3 ways pumpkin and pumpkin seeds help build bonePumpkins are mineral rich and alkalizing. As you know if you\u2019ve been reading my blog, alkalizing our body chemistry helps to build and maintain bone \u2014 and pumpkin and its seeds are great alkalizers. What\u2019s more, the flesh of pumpkin itself is very nutrient-dense, containing substantial amounts of important minerals such as potassium, magnesium, iron, phosphorus, and copper.Pumpkins are abundant in antioxidants. A major cause of force behind osteoporosis is oxidative damage, but both the seeds and the flesh of a pumpkin offer significant antioxidants. The orange color of pumpkin comes from carotenoids (it has beta-carotene in abundance), while the antioxidants zinc, selenium, and vitamin E are also tucked away into the pumpkin.Pumpkins supply needed healthy fats that reduce inflammation and help maintain bone strength. Pumpkin seed is high in plant-based omega-3 fat (alpha linolenic acid), which the body converts into the more essential omega-3 fats known as EPA and DHA.\u00a0 These omega-3 fats are highly anti-inflammatory and women with higher blood levels of these precious fats have been shown to have lower rates of hip fracture.I could go on for a while, but wouldn\u2019t it be better for you to just sit down and enjoy some pumpkin instead?Pumpkin soup recipeIngredients\u2022\u00a0\u00a0\u00a0 1 cooking pumpkin or large butternut squash, peeled, seeded, and cut into chunks\u2022\u00a0\u00a0\u00a0 16\u201332 oz chicken, turkey or vegetable broth\u2022\u00a0\u00a0\u00a0 1\u20132 Tbsp fresh ginger (to taste) minced (or 1 Tbsp ground dried ginger)\u2022\u00a0\u00a0\u00a0 1 medium to large yellow onion, diced\u2022\u00a0\u00a0\u00a0 1-2 Tbsp olive oil\u2022\u00a0\u00a0\u00a0 2-4 cloves garlic\u2022\u00a0\u00a0\u00a0 1\/2 tsp turmeric\u2022\u00a0\u00a0\u00a0 1\/2 tsp cumin\u2022\u00a0\u00a0\u00a0 chopped scallion for garnish\u2022\u00a0\u00a0\u00a0 salt and pepper to tasteDirectionsBoil pumpkin chunks in water or 16 oz of broth until soft (use water if you prefer a milder, more pumpkin-y and less broth-y flavor).Mash the pumpkin and add 8 oz of broth (reserve the remaining 8 oz). Place over low heat and add the ginger, stirring occasionally.In a separate skillet, saut\u00e9 the onions and garlic in olive oil. When onions are soft, add turmeric, salt, and pepper. Saut\u00e9 for 1 minute and add to pumpkin and ginger mix.Slowly add the remaining broth, stirring constantly, until the soup is your preferred consistency (if you add all the broth and it’s still thicker than you like, add water).Add salt and pepper to taste. Garnish with scallion if desired.Easy options for more flavors\u2022 For a spicier soup, include 1\/2 tsp red pepper flakes.\u2022 For a sweeter soup, add 1 cup grated carrot to the pumpkin when boiling it initially, and\/or add diced red or orange bell pepper in the saut\u00e9 until soft before including in the soup.\u2022 Add a bit of Caribbean to it by substituting coconut milk and a tablespoon of fresh lime juice in place of some of the broth, and use cilantro in place of scallion for garnishPumpkin seed granola recipeIngredients\u2022\u00a0\u00a0\u00a0 2 to 3 cups of gluten free rolled oats\u2022\u00a0\u00a0\u00a0 \u00bd cup pumpkin seeds (roasted)\u2022\u00a0\u00a0\u00a0 1 cup almonds (shredded or chopped preferred)\u2022\u00a0\u00a0\u00a0 \u00bc cup of maple syrup\u2022\u00a0\u00a0\u00a0 2 tablespoons of raw, brown sugar (for a sweeter granola)\u2022\u00a0\u00a0\u00a0 \u00bc cup of olive or coconut oil\u2022\u00a0\u00a0\u00a0 1\/3 cup of pumpkin puree\u2022\u00a0\u00a0\u00a0 \u00bc teaspoon ground nutmeg\u2022\u00a0\u00a0\u00a0 \u00bd teaspoon ground ginger\u2022\u00a0\u00a0\u00a0 \u00bc teaspoon allspice\u2022\u00a0\u00a0\u00a0 \u00bd teaspoon cinnamon\u2022\u00a0\u00a0\u00a0 dash of saltDirectionsPreheat oven to 325.Mix dry ingredients together (oats, nuts, seeds, spices, salt, and sugar).In a small sauce pan over low to medium heat, combine the pumpkin puree, maple syrup, and oil. Whisk ingredients until warm.Pour contents of saucepan over dry ingredients. Mix vigorously with wooden spoon.Spread mixture on baking sheet and bake 25 minutes. Stir the contents of the baking sheet half way through to ensure even cooking.Granola should be a golden brown when done. Remove from oven and allow to cool.Transfer to storage container once cooled.PS: in case you\u2019re wondering, other members of the squash family have similar properties. Butternut squash, acorn squash \u2014 they\u2019re all good for your bones! Read our evidence-based review of science-backed supplements for stronger bones."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Bone Nutrition","item":"https:\/\/betterbones.com\/bone-nutrition\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Pumpkin and pumpkin seeds: fall bone superstars","item":"https:\/\/betterbones.com\/bone-nutrition\/pumpkin-and-pumpkin-seeds-fall-bone-superstars\/#breadcrumbitem"}]}]