Table of ContentsView AllTable of ContentsPumpkin NutritionBenefits of PumpkinWho Should Avoid It?How to Prepare It
Table of ContentsView All
View All
Table of Contents
Pumpkin Nutrition
Benefits of Pumpkin
Who Should Avoid It?
How to Prepare It
Pumpkin is a type of squash and a popular seasonal ingredient during the fall. This nutrient-dense food has various health benefits thanks to a hefty amount of vitamins, minerals, and antioxidants.
While pumpkin is considered a safe food for most healthy adults, it’s possible to experience an allergic reaction or other side effects in certain situations.
This article discusses the health benefits of pumpkin, outlines who should avoid it, and offers tips on how to prepare it.
Longfin Media / Getty Images
Pumpkin (Cucurbita pepo) is packed with vitamins, minerals, and nutrients, particularlyfiberand vitamin A. One cup of canned pumpkin contains:
Pumpkin Seed Nutrition
Pumpkin seedsalso contain a variety of nutritional benefits. High in antioxidants, vitamins, and minerals, pumpkin seeds are a potentanti-inflammatoryfood that helps support heart health, minimizes diabetes risk, promotes healthy digestion, and more.
Nutritional content for 1 cup of unsalted pumpkin seeds includes:
This versatile squash is nutrient-dense, low in sugar, and high in fiber, making it a supportive dietary addition for immunity, eye health, heart health, diabetes prevention, and more.
Immunity
Thebeta-carotene(vitamin A) in pumpkin is key for various functions, includingboosting the immune system. Vitamin A, along with vitamins C and E, protects the lining of the gut, which helps ward off germs and infections.
Research also shows fruits and vegetables rich in fiber, like pumpkin, may positively impactgut health, thus supporting the immune system.
Eye Health
Pumpkin’s high beta-carotene content may help protect against age-related eye issues. The antioxidant and anti-inflammatory protection that vitamin A offers can help protect cells from damage.
This may be particularly helpful in people with diseases that impact a part of the eye known as themacula. The beta-carotene and vitamin A can reduce the risk of developingmacular degeneration(an eye condition that causes vision loss) andcataracts(a condition that causes the eye’s natural lens to appear cloudy).
Heart Health
The rich supply ofpotassium, calcium, and magnesium in pumpkin mayregulate blood pressureand prevent heart disease. These nutrients are essential parts of a dietary intervention for loweringblood sugar levelsand stoppinghigh blood pressure (hypertension).
The nutrients in pumpkin may also help reduce the risk of heart disease, heart failure, stroke, and more.
Digestive Health
The digestive system needs fiber to keep bowel movements regular and maintain a healthy balance of good bacteria that live in the gut.Just 1 cup of canned pumpkin contains nearly one-third of the daily recommendedfiber intake.
Molecules found in the peel of a pumpkin (known as polysaccharides) may support the healthybacteria in the gut.
Metabolic Health
Pumpkin’s high-fiber, high-water content keeps the body fuller for longer, making pumpkin a good choice forweight management.
Skin Health
Vitamins C, E, and A are essential foroverall skin health. Specifically, vitamin A seems to help protect the skin from sun damage and may also improve skin texture.Theantioxidant supportvitamins C and E provide are often touted within skin care ingredients, but some research shows that they may also be supportive when consumed in the diet.
Reduce the Risk of Cancer
Some studies show that people who consume high amounts of antioxidants like beta-carotene have a decreased risk for stomach, breast, andpancreatic cancers.More research is needed to confirm antioxidant consumption as the reason behind this lowered risk.
Prevent and Control Diabetes
Research shows pumpkin and pumpkin seed can help lowerblood sugar levels, which could be helpful for people who either live with or are at risk for developingtype 2 diabetes.These findings may be attributed to pumpkin’s rich magnesium content, but more scientific evidence is needed to confirm the potential benefits.
Who Should Avoid Pumpkin?
Pumpkin is generally safe for most healthy adults to eat. That said, if you’re trying pumpkin for the first time or reintroducing it to your diet, here are a few tips to keep in mind:
People who are pregnant or breastfeeding should always check with a healthcare provider about their diet before consuming any new or questionable foods to ensure it’s safe for them to eat.
What’s the Healthiest Way to Add Pumpkin to Your Diet?
There are simple ways to add pumpkin to your diet. Because the flavor of pumpkin is sweet, it’s often thought of as beingideal for dessertsandother sweet snacks. Canned pumpkin is used as a healthy ingredient in baked goods, pancake batters, and smoothies but also as a savory addition to foods like hummus or mashed potatoes.
When seeded and sliced into wedges, pumpkin may also be seasoned and cooked into soups, stews, pastas, or casseroles. Some nutritionists have suggested pureed pumpkin as a healthier replacement, depending on your flavor preferences.
Summary
Pumpkin is rich in numerous vitamins, minerals, and antioxidants that can help support the immune system, bolster eye and skin health, and protect against some types of chronic disease. While it’s sometimes associated with seasonal lattes and desserts, pumpkin can be a simple addition to sweet and savory cuisines.
Pumpkin is considered a safe food for most healthy adults, but check with a healthcare provider if you have a history of food allergies, are pregnant, or are taking certain medications.
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