This will give you tons of vitamins and minerals

Did you know that pumpkins are rich in vitamins and minerals? That it contains both vitamin A, E and c? Or that it is a source of both iron, fiber, potassium, magnesium, B-vitamins, phosphorus and cobber? Pumpkins might not be the first thing that pops into your head when thinking of food. See why you should change that!

Tons of nutrients

You should eat pumpkin to get a variety of vitamins and minerals. Vitamin A is crucial for producing and maintaining your skin. It strengthens hair and skin, in addition to its importance for your sight. E-vitamin play its role as antioxidant to protect your cells against oxidation. This helps keeping the cell membrane soft, allowing nutrients and waste to pass as they should. Vitamin E also protects the skin against free radicals. C-vitamins helps maintain a healthy and well-functioning immune system and protects your cells against a variation of diseases. Beyond this, C vitamin increases the iron uptake.

vitamins and minerals
Pumpkin holds plenty of vitamins and minerals and is perfect for cooking.


What to the different vitamins and minerals do?

Iron is responsible for the oxygen uptake in your lungs. It does this by binding oxygen to hemoglobin before transporting the oxygen out to cells and tissue in your body. Iron also contributes in the process of transforming carbohydrates, fat and proteins into energy.

Fiber contributes to a healthy digestion and even energy supply and is important to keep your energy level stable.

Potassium helps to maintain a healthy balance of bodily fluids and to maintain normal functioning of nerves, muscles, heart and kidneys. Potassium also play a crucial role in transforming carbs and proteins.

Magnesium is necessary in a whole lot of basic functions. Nerve- and muscle impulses is dependent on magnesium, especially the hearts muscle function. It is also important for cell growth and for protein and energy storage inside the cells. Electrolyte balance is also dependent on magnesium.

B vitamins holds important functions. We have eight types of B vitamins that are essential. They contribute to energy transformation, functions of the nervous system and production of red blood cells, in addition to DNA and RNA. Vitamin B is also important for skin, hair and nails.

Phosphorus cooperates with calcium in building strong teeth and bones. It is important for bone tissue and to transport fatty acids in the blood. In addition, it contributes in the transformation of carbohydrates, proteins and fats.

Copper is important in creating hemoglobin in the red blood cells. This mineral is also important for the creation of bone tissue and to mineralize your skeleton and regulating body temperature.


Fill up with delicious vitamins and minerals

So, how can you get all of these vitamins and minerals all in once? Pumpkin pie! It might sound exotic but the procedure is quite simple:



  • 250 ml walnuts
  • 250 ml pecan nuts
  • ½ tsp stevia
  • 2 dates
  • 2 tbsp meltet coconut oil
  • 3 tbsp buckwheat flour


  • 5 dl pumpkin meat
  • 3 eggs + 1 egg yolk
  • 1 tsp cinnamon
  • 1 tsp grounded cloves
  • ½ freshly grated ginger
  • 2 dates
  • ½ tsp stevia
  • 1,75 dl coconut milk, rice milk or almond milk


How to do it:


  • Put your oven at 175 degrees celcius
  • Run nuts through a blender
  • Mix coconut oil, dates, stevia, some salt and buckwheat flour until you have an even dough
  • Use coconut oil to grease the mold before pressing the dough into the bottom and sides. Punch a whole with a fork about every cm to avoid having the dough growing
  • Bake it for 10-15 minutes or until the dough has gotten a light brown color – make the filling meanwhile
  • Take it out of the oven and leave to rest for a few minutes


  • Mix all ingredients in a blender
  • Pour it over the dough, and bake in oven for about 40-45 minutes or until the topping is settled and the dough has a nice, brown color
  • Leave to rest
  • Serve warm or at room temperature
Pumpkin pie is delicious and holds a lot of important nutrients.


Recipe from Kayla Itsines “Healthy Pumpkin Pie”