9 Impressive Health Benefits of Pumpkin

Pumpkin is a type of winter squash that belongs to the Cucurbitaceae family.

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.

1. Highly Nutritious and Particularly Rich in Vitamin A

Pumpkin has an impressive nutrient profile.

One cup of cooked pumpkin (245 grams) contains:

Calories: 49

Fat: 0.2 grams

Protein: 2 grams

Carbs: 12 grams

Fiber: 3 grams

Vitamin A: 245% of the Reference Daily Intake (RDI)

Vitamin C: 19% of the RDI

Potassium: 16% of the RDI

Copper: 11% of the RDI

Manganese: 11% of the RDI

Vitamin B2: 11% of the RDI

Vitamin E: 10% 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.

2. High Antioxidant Content May Reduce Your Risk of Chronic Diseases

Pumpkin contains the antioxidants alpha-carotene, beta-carotene, beta-cryptoxanthin and many others, which may protect your cells against damage by free radicals.

3. Packs Vitamins That May Boost Immunity

Pumpkin is high in vitamins A and C, which can help boost your immune system. Its supply of vitamin E, iron and folate may strengthen your immunity as well.

4. Vitamin A, Lutein and Zeaxanthin May Protect Your Eyesight

Pumpkins’ high vitamin A, lutein and zeaxanthin contents may protect your eyes against sight loss, which becomes more common with age.

5. Nutrient Density and Low Calorie Count May Promote Weight Loss

Pumpkin is packed with nutrients and yet has under 50 calories per cup (245 grams). This makes it a nutrient-dense food. It’s also a good source of fiber, which may suppress your appetite.

6. Antioxidant Content May Lower Your Risk of Cancer

Pumpkins contain carotenoids, which function as antioxidants. These compounds are linked to lower risks of stomach, throat, pancreas and breast cancers.

7. Potassium, Vitamin C and Fiber May Benefit Heart Health

Pumpkin is a good source of potassium, vitamin C, fiber and antioxidants, which have been linked to heart health benefits.

8. Contains Compounds That Promote Healthy Skin

Pumpkin is high in beta-carotene, which acts as a natural sunblock. It also contains vitamins C and E, as well as lutein and zeaxanthin, which can help keep your skin strong and healthy.

9. Incredibly Versatile and Easy to Add to Your Diet

Pumpkin, once sliced and cut, can be easily roasted, puréed into soup or baked into pies. Its seeds are also edible and highly nutritious.

Who Shouldn’t Eat Pumpkin?

Pumpkin is very healthy and generally safe when eaten in moderation. Make sure to avoid pumpkin-based junk foods, as they are often packed with added sugar.

Conclusion:

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.

Sources:

https://www.healthline.com/nutrition/pumpkin