It’s commonly thought of as a vegetable, but pumpkin is actually a fruit, and it’s a fall favorite that’s packed with health benefits.
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In fact, says dietitianJulia Zumpano, RD, LD, pumpkin is such a nutritional knockout that it shouldn’t be relegated to just the autumn months.
She explains some of the health benefits of pumpkin and how you can move it off the list of fall-only fare to incorporate it into your everyday diet.
Is pumpkin good for you?
Move over, Charlie Brown, it’s time to give new meaning to the term “The Great Pumpkin”! This stunning squash is considered a superfood, a title typically reserved for natural foods that are especially nutrient-dense while generally being low in calories. In other words, yes: Pumpkin is very good for you.
The health benefits of pumpkin
Though pumpkin is often found in sugary treats and desserts, it’s actually not super sweet on its own, which makes it a perfect savory ingredient. Before you get your gourd on, here are some of the known health benefits of consuming pumpkin.
1. Great for your eyes
“Pumpkin is rich in vitamin A, which is really great for your vision and strengthening your immune system,” Zumpano says. Just a single serving (about one cup) of pumpkin can provide over 200% of your daily recommended intake of vitamin A.
It also contains lutein and zeaxanthin, compounds that protect your eyes from age-relatedmacular degenerationandcataracts.
2. Healthy for your heart
“Pumpkin is high in potassium, which is a key ingredient for heart health,” Zumpano says. A cup of pumpkin contains 16% of your daily recommended amount of potassium.And it also has heart-healthy vitamin C, fiber andantioxidants, which can helpprevent heart disease.
3.Boosts your immune system
A serving of pumpkin provides 19% of the recommended daily allowance of vitamin C, an immune booster that helps reduce cell damage from free radicals (unstable molecules that can bind to your cells). Pumpkin also packs a punch when it comes to other immunity-strengthening antioxidants, including vitamin A, vitamin E and iron.
4.Contains cancer-fighting carotenoids
Caro-what now?! “Carotenoids are plant pigments produced by yellow, orange and red plants like pumpkins, carrots, squash and tomatoes,” Zumpano explains. Carotenoids combat the effects of free radicals in your body, which may help protectagainst certain types of cancer.
5. Keeps you full
If you’re watching your weight, pumpkin is a good choice. “It contains just 50 calories per cup, and it’s filling, too,” Zumpano notes. That same portion also provides three grams offiber, which can keep you feeling fuller longer.
6. Super-healthy seeds
Don’t toss those pumpkin seeds! Once you separate them from the rest of the gourd’s gloopy innards, you can clean, spice and roast them for a nutritious nosh. The health benefits of pumpkin seeds include a reduced risk of cancer, improved bowel and prostate health, and a lower risk of heart disease.
“They make for a tasty, protein-packed snack that travels well,” Zumpano says. Add them to a salad, oatmeal, homemade granola or over yogurt for a little bit of crunch.
How to include pumpkin in your diet
If you’ve typically thought of pumpkin as a seasonal splurge, it’s time to rethink. Why reserve pumpkin for just Thanksgiving pie and seasonal lattes when there are so many delicious — and healthy — ways to consume it all year long?
Zumpano shares some of her favorite recommendations for working pumpkin into your regular repertoire.
- Roast pumpkin in the oven for a side dish.
- Stir pureed or canned pumpkin into soupsor sauces (even tomato sauce) to thicken them.
- Substitute pumpkin for fat or oil in breads,muffins and pancakes.
- Add pumpkin to plain or vanilla yogurt with some pumpkin spice and just a smidge of honey.
- Mix pumpkin into a smoothie or turn it into a healthy pudding.
Pumpkin spice lattes may be the subject of myriad memes, but there’s actually a latte to love about this fall fruit all year round. Though fresh pumpkins aren’t in season until autumn, canned pumpkin makes it easy — not to mention delicious and healthy — to enjoy throughout the year.
FAQs
In a 2014 study in the Archives of Psychiatric Nursing – individuals who reported consuming higher levels of tryptophan from a variety of foods (including pumpkin seeds) had significantly fewer symptoms of depression, irritability and anxiety in comparison to those who self-reported consuming less than the recommended ...
What are the mental health benefits of pumpkin? ›
In a 2014 study in the Archives of Psychiatric Nursing – individuals who reported consuming higher levels of tryptophan from a variety of foods (including pumpkin seeds) had significantly fewer symptoms of depression, irritability and anxiety in comparison to those who self-reported consuming less than the recommended ...
What is the healthiest way to eat pumpkin? ›
Pureed, baked or roasted pumpkin is a nutrient-dense food that is low in calories and fat while being high in fiber, helping you feel full for longer.
Does pumpkin help the stomach? ›
Pumpkins pack a healthy dose of fiber, which is proven to support digestive health, regulate blood sugar and reduce the risk of heart disease. Basically, the more fiber, the better. And to that end, pumpkin is an obvious choice.
What are the benefits of 100% pumpkin? ›
It offers a long list of nutrients that protect and support the heart, such as vitamins A, B1, B6, and C, copper, fiber, folate, and manganese. Pumpkin provides calcium, potassium, and magnesium, which can help keep your heartbeat regular and your blood pressure low.
Is pumpkin a superfood? ›
Beth Czerwony, RD, a registered dietitian at Cleveland Clinic, said pumpkin is a superfood that is low-fat, low-calorie, and packed with plenty of nutrients. “It's going to have more fiber, it's going slowdown that rate of digestion, so it's going to keep you fuller longer,” she said.
How does pumpkin help humans? ›
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.
Is pumpkin good for hormones? ›
Balances hormone levels
Pumpkin contains zinc, which can be a vital mineral for helping treat hormonal acne. (4) Zinc can help keep hormone levels under control, and level out oil production.
What part of the pumpkin is not edible? ›
Which part of the pumpkin can I eat? You can eat all of the pumpkin - except for its stalk. Whether you can eat the skin or not depends on the variety. Smaller varieties such as onion squash have deliciously edible skin, the skin of larger varieties may be too tough to eat or less than appealing.
Does pumpkin heal the gut? ›
Pumpkin is rich in fiber and contains prebiotics, which can help improve digestive system health and bowel movement. It may help relieve constipation and diarrhea in some people.
You can also support liver function by including pumpkin and other antioxidant-rich foods in your diet. These antioxidants help your liver break down fats, proteins, and carbohydrates — and filter harmful substances out of your bloodstream.
What are the side effects of pumpkin? ›
Side effects from pumpkin products are rare, but might include stomach discomfort, diarrhea, and nausea. It might also cause itching, rash, and allergic reactions in some people. When applied to the skin: There isn't enough reliable information to know if pumpkin seed oil is safe or what the side effects might be.
Can I eat pumpkin everyday? ›
It is safe and healthy to eat pumpkin every day, but Campbell suggests sticking to only one serving per day—about half a cup of canned pumpkin and one cup of raw pumpkin – for a couple reasons. “Although pumpkins are great for you, they do contain a good amount of fiber,” says Menshulam.
Why is pumpkin good for your lungs? ›
Pumpkins are rich in carotenoids, which are associated with higher lung function. Carotenoids also contain antioxidant and anti-inflammatory properties, which promote overall health and comfort.
Which is better, pumpkin or sweet potato? ›
However, if you place the two in a side-by-side comparison, sweet potato generally outpaces pumpkin in its nutritional makeup from vitamin A to fiber to protein. While pumpkin is a light, low sugar option, sweet potatoes do more heavy lifting and will ultimately feed your body more essential nutrients.
What does pumpkin do for your skin? ›
Did you know that pumpkin has the highest content of naturally occurring vitamin A (which helps minimize acne scars), salicylic acid (helps to reduce acne), and beta carotene (helps decrease wrinkles & dark spots). In addition, its high zinc content helps keep your skin protected from UV rays.
Is pumpkin good for blood pressure? ›
To help decrease your blood pressure, try eating pumpkin, which contains potassium that helps to control blood pressure. Potassium also helps with bone health and decreases your risk for diabetes. Around 10% of your daily potassium is found in just a half-cup serving of canned pumpkin.
