Pumpkin is not only a food used to prepare delicious and nutritious dishes but also has many other health benefits. Let’s learn about the health benefits of pumpkin through this article!

What is a pumpkin?

Pumpkin, also known as pumpkin, is a fruit of the gourd family, native to North America and in Western cultures. Pumpkins are especially popular during Thanksgiving and Halloween.

We often consider pumpkins to be a vegetable, but scientifically speaking, they are a fruit. This misunderstanding may be due to the fact that, nutritionally speaking, pumpkins are more like vegetables than fruits. In addition to their delicious taste, pumpkins are also nutritious and have many health benefits.

1. Rich in nutrients and vitamin A

Pumpkin is very nutritious. One cup of cooked pumpkin (about 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.

In addition to being rich in vitamins and minerals, pumpkin is also relatively low in calories, since it is mostly water (94%). Pumpkins are also rich in beta-carotene, a carotenoid that the body converts into vitamin A.

Plus, pumpkin seeds are edible, nutritious, and linked to many other health benefits.

Pumpkin contains many nutrients that are beneficial to health.

2. High in Antioxidants

Pumpkin contains antioxidants such as alpha-carotene, beta-carotene, beta-cryptoxanthin, and many others, which can protect cells against damage from free radicals. Free radicals are molecules created by the body’s metabolism.

Test tube and animal studies have shown that these antioxidants protect the skin against sun damage and reduce the risk of cancer, eye diseases, and several other diseases.

Pumpkin is rich in antioxidants that are beneficial to health.

3. Boost Immunity

Pumpkin contains many nutrients that can boost the immune system. First of all, pumpkin is rich in beta-carotene, which the body will use to convert into vitamin A.

Studies show that vitamin A can boost the immune system and help fight infections. Conversely, people who are deficient in vitamin A may have a weaker immune system.

Pumpkin is also rich in vitamin C, which has been shown to increase the production of white blood cells, help immune cells function more effectively, and make wounds heal faster. (See more vitamin C products to boost immunity, anti-aging).

In addition to the two vitamins mentioned above, pumpkin is also a source of vitamin E, iron, and folate – all of which have been shown to support the immune system.

Pumpkin helps boost immunity

4. Protect your eyesight

It is quite common for your eyesight to decline with age. However, you can definitely improve this problem by eating a nutritious diet. The high levels of vitamin A, lutein and zeaxanthin in pumpkin can protect your eyes against vision loss.

In addition, lutein and zeaxanthin are associated with a reduced risk of age-related macular degeneration (AMD) and cataracts. This fruit also contains large amounts of vitamins C and E, which function as antioxidants and prevent free radicals from damaging eye cells.

Pumpkin is rich in nutrients that help protect eyesight.

5. Promotes Weight Loss

Pumpkin is packed with nutrients but has just under 50 calories per cup (about 245 grams). This makes pumpkin a healthy weight loss food.

It is also a good source of fiber, which can curb your appetite.

Pumpkin helps promote weight loss

6. Reduced risk of cancer

Pumpkin contains carotenoids, which function as antioxidants. These compounds have been linked to a reduced risk of stomach, throat, pancreatic, and breast cancers.

An analysis of data from 13 studies found that people who consumed more alpha-carotene and beta-carotene had a significantly lower risk of stomach cancer than those who did not include these components in their diet.

Similarly, several other studies in humans have found that people with higher carotenoid intakes may have a lower risk of throat, pancreatic, breast, and other cancers.

Pumpkin contains carotenoids that may reduce the risk of cancer.

7. Boosts Heart Health

Pumpkin is a good source of potassium, vitamin C, fiber, and antioxidants that promote heart health.

Studies have shown that people with higher potassium intakes tend to have lower blood pressure and a reduced risk of stroke, two risk factors for heart disease.

Pumpkin is also rich in antioxidants, which can prevent “bad” LDL cholesterol from oxidizing. When LDL cholesterol particles oxidize, they clump together along the walls of blood vessels, which can restrict blood flow and increase the risk of heart disease.

Pumpkin is rich in antioxidants that help promote heart health.

8. Promotes Healthy Skin

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

Once ingested, carotenoids are transported to various organs, including your skin. There, they help protect skin cells from 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 looking youthful.

Pumpkin is rich in beta-carotene which helps promote healthy skin

9. Helps Lower Blood Pressure

The deep orange color of pumpkins is a sign that the fruit is high in potassium, which plays a major role in lowering blood pressure.

Unsalted pumpkin seeds are also rich in minerals and plant sterols that increase HDL cholesterol (the “good” kind) and help lower blood pressure.

Pumpkin is beneficial for people with high blood pressure

10. Sleep Aid

Pumpkin seeds contain tryptophan, an amino acid that helps create a chemical called serotonin. In addition to making you feel good, serotonin is also an important factor in promoting good sleep.

Pumpkin helps improve sleep