Here’s why you should incorporate more of this nutritious, versatile type of winter squash into your diet.
Pumpkin is a low-calorie, nutrient-dense winter squash rich in vitamins, minerals, and antioxidants. It’s a type of winter squash in the Cucurbitaceae family. Native to North America, pumpkin is particularly popular around Thanksgiving and Halloween.
In the US, pumpkin typically refers to Cucurbita pepo, an orange type of winter squash. In other regions, such as Australia, pumpkin may refer to any type of winter squash.
While commonly viewed as a vegetable, pumpkin is scientifically a fruit, as it contains seeds. That said, it’s nutritionally more similar to vegetables than fruits. Beyond its delicious taste, pumpkin is nutritious and linked to many health benefits.
Here are 9 impressive nutrition and health benefits of pumpkin.
Pumpkin has an impressive nutrient profile. One cup of cooked pumpkin (245 grams)
- Calories: 49
- Fat: 0.2 grams
- Protein: 2 grams
- Carbs: 12 grams
- Fiber: 3 grams
- Vitamin A: 78% of the Reference Daily Intake (RDI)
- Vitamin C: 13% of the RDI
- Potassium: 12% of the RDI
- Copper: 25% of the RDI
- Manganese: 9% of the RDI
- Riboflavin: 15% of the RDI
- Vitamin E: 13% of the RDI
- Iron: 8% of the RDI
- Small amounts of magnesium, phosphorus, zinc, folate, and several B vitamins.
Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water. It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A.
Moreover, pumpkin seeds are edible, nutritious, and linked to numerous health benefits.
Free radicals are molecules produced by your body’s metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria.
However, excessive free radicals in your body create a state called oxidative stress, which has been linked to chronic illnesses, including heart disease and cancer.
Pumpkins contain antioxidants,
Research suggests that these antioxidants
However, keep in mind that more human-based research is needed to make health recommendations.
Pumpkin is loaded with nutrients that can boost your immune system. It’s high in beta-carotene, which your body turns into vitamin A.
Studies show that vitamin A can strengthen your immune system and help fight infections. Conversely, people with a vitamin A deficiency can have a weaker immune system.
Pumpkin is also high in vitamin C, which research suggests increases white blood cell production, helps immune cells work more effectively, and speeds wound healing.
In addition to the two vitamins mentioned above, pumpkin is also a good source of vitamin E, iron, and folate — all of which may aid the immune system.
It’s quite common for eyesight to diminish with age, but eating the right nutrients can lower your risk of sight loss. Pumpkin is plentiful in nutrients that have been linked to strong eyesight as your body ages.
For instance, its beta-carotene content provides your body with the necessary vitamin A. Research shows that vitamin A deficiency is a common cause of blindness.
In an analysis of 12 cohort studies, vitamin A was associated with a 19% reduced risk of age-related cataract, beta-carotene with a 10% reduced risk, and lutein or zeaxanthin also with a 19% reduced risk.
Pumpkin is also one of the best sources of lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration (AMD) and cataracts.
Additionally, it contains good amounts of vitamins C and E, which function as antioxidants and may prevent free radicals from damaging your eye cells.
Pumpkin is considered a nutrient-dense food. That means it’s incredibly low in calories despite being packed with nutrients.
In fact, pumpkin has under 50 calories per cup (245 grams) and about 94% water per cooked cup.
Simply put, pumpkin is a weight-loss-friendly food because you can consume more of it than other carb sources — such as rice and potatoes — but still take in fewer calories. Pumpkin is also a good source of fiber, which can help curb your appetite.
Cancer is a serious illness in which cells grow abnormally. Cancer cells produce free radicals to help them multiply rapidly. Pumpkin is high in carotenoids, which are compounds that can function as antioxidants. This allows them to neutralize free radicals, which may protect against certain cancers.
For instance, an analysis of 15 studies found that higher total carotenoid levels, alpha-carotene, beta-carotene, and lutein levels were associated with a lower risk of breast cancer.
Similarly, many other human studies have found that individuals with higher intakes of carotenoids have lower risks of other cancers. However, scientists aren’t sure if the carotenoids themselves or other factors — such as lifestyle habits of those who consume diets rich in carotenoids — are responsible for these lowered risks.
Pumpkin contains a variety of nutrients that can improve your heart health. It’s high in potassium, vitamin C, and fiber, which have been linked to heart benefits.
For instance,
Pumpkin is also high in antioxidants, which may protect “bad” LDL cholesterol from oxidizing. When LDL cholesterol particles oxidize, they can clump along the walls of blood vessels, which can restrict your vessels and raise your risk of heart disease.
Pumpkins are loaded with nutrients that are great for your skin. For one, it’s high in carotenoids like beta-carotene, which your body turns into vitamin A.
One cup (245 grams) of cooked pumpkin packs 78% of the RDI for vitamin A. Studies show that carotenoids like beta-carotene can act as a natural sunblock.
Once ingested, carotenoids are transported to various organs, including your skin. Here, they help protect skin cells against damage from harmful UV rays.
Pumpkin is also high in vitamin C, which is essential for healthy skin. Your body needs this vitamin to make collagen, a protein that keeps your skin strong and healthy.
Moreover, pumpkins contain lutein, zeaxanthin, vitamin E, and many more antioxidants that have been shown to against UV rays.
Pumpkin is delicious, versatile, and easy to add to your diet. Its sweet flavor makes it a popular ingredient in dishes like custards, pies, and pancakes. However, it works just as well in savory dishes such as roasted vegetables, soups, and pastas.
Pumpkins have very tough skins, so they require some effort to slice. Once you cut one, scoop out the seeds and any stringy parts, then slice the pumpkin into wedges.
The seeds are also edible and packed with nutrients, which offer many other benefits. For instance, pumpkin seed oil may improve bladder and heart health.
Pumpkin is also available pre-cut or canned, giving you flexibility with your recipes and preparation. When buying canned, be sure to read labels carefully, as not all products will be 100% pumpkin, and you may want to avoid added ingredients, particularly sugar.
The easiest way to eat pumpkin is to season it with salt and pepper and roast it in the oven. Many people also enjoy making it into a pumpkin soup, especially during winter.
Pumpkin is very healthy and considered safe for most. However, some people may experience allergies after eating pumpkin.
It’s also considered mildly diuretic, which means eating a lot of pumpkin may induce a “water pill”-like reaction, increasing the amount of water and salt your body expels through urine.
This effect may harm people taking certain medications such as lithium. Diuretics can impair your body’s ability to remove lithium, causing serious side effects.
Although pumpkin is healthy, many pumpkin-based junk foods — such as lattés, candies, and pie fillings — are loaded with added sugar and do not offer the same health benefits as the fruit.
Rich in vitamins, minerals, and antioxidants, pumpkin is incredibly healthy. What’s more, its low calorie content makes it a weight-loss-friendly food.
Its nutrients and antioxidants may boost your immune system, protect your eyesight, lower your risk of certain cancers, and promote heart and skin health.
Pumpkin is very versatile and easy to add to your diet in both sweet and savory dishes. Try incorporating pumpkin into your diet today to reap its health benefits.
