Pumpkin is a type of squash and is a popular seasonal ingredient in the fall. This nutrient-dense food has a variety of health benefits thanks to its abundance of vitamins, minerals and antioxidants.
Although pumpkin is considered a safe food for most healthy adults, allergic reactions or other side effects are possible in some cases.
This article discusses the health benefits of pumpkin, outlines who should avoid it, and offers tips on how to prepare it.
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Pumpkin Nutrition
Courgette (zucchini pepper) is full of vitamins, minerals and nutrients, especially fiber and vitamin A. One cup of canned pumpkin contains:
- Calorie: 137
- Oil: 7 grams (g)
- carbohydrates: 19g
- Protein: 3 grams
- Fiber: 7g
- Sodium: 37 milligrams (mg)
- Calcium: 64mg
- Iron: 3mg
- Magnesium: 54 mg
- C vitamin: 9mg
- vitamin A: 1,880 micrograms (mcg)
Pumpkin Seed Nutrition
Pumpkin seeds also contain various nutritional benefits. Rich in antioxidants, vitamins, and minerals, pumpkin seeds are a powerful anti-inflammatory food that helps support heart health, minimizes the risk of diabetes, supports healthy digestion, and more.
The nutritional content of 1 cup of unsalted pumpkin seeds includes:
- Calorie: 264
- Protein: 14 grams
- carbohydrates: 7 grams
- Fiber: 3g
- Sugar: 0.6g
- Calcium: 24mg
- Magnesium: 253mg
- Zinc: 4mg
- Sodium: 8mg
Benefits of Pumpkin
This versatile squash is nutrient-dense, low in sugar and high in fiber; This makes it a supportive dietary supplement for immunity, eye health, heart health, diabetes prevention and more.
Immunity
Beta-carotene (vitamin A) found in pumpkin is key to several functions, including strengthening the immune system. Vitamin A, together with vitamins C and E, protect the intestinal surface, which helps protect against germs and infections.
Research also shows that fiber-rich fruits and vegetables, such as zucchini, can support the immune system by positively affecting gut health.
Eye health
Pumpkin’s high beta-carotene content may help protect against age-related eye problems. The antioxidant and anti-inflammatory protection offered by vitamin A may help protect cells from damage.
This can be especially helpful in people with diseases that affect the part of the eye known as the macula. Beta-carotene and vitamin A may reduce the risk of developing macular degeneration (an eye condition that causes vision loss) and cataracts (a condition that causes the eye’s natural lens to appear cloudy).
Heart health
The rich source of potassium, calcium and magnesium found in pumpkin can regulate blood pressure and prevent heart diseases. These nutrients are important parts of dietary intervention to lower blood sugar levels and stop high blood pressure (hypertension).
The nutrients found 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 living in the gut. Just 1 cup of canned pumpkin contains almost one-third of your daily recommended fiber intake.
Molecules found in pumpkin skin (known as polysaccharides) may support healthy bacteria in the gut.
Metabolic Health
Speeding up your metabolism by eating low-calorie foods helps the body convert food into energy on a regular basis. Although pumpkin is a source of some carbohydrates, it is less abundant than other substitutes such as potatoes or rice and also contains more calories.
The high fiber and high water content of pumpkin keeps the body full for longer, making pumpkin a good choice for weight control.
Skin Health
Vitamins C, E and A are essential for overall skin health. Specifically, vitamin A appears to help protect skin from sun damage and can also improve skin texture. The antioxidant support provided by vitamins C and E is often touted in skin care ingredients, but some research shows they may also be supportive when consumed in the diet.
Reduce Cancer Risk
The antioxidants found in pumpkins may help neutralize harmful free radicals (unstable molecules) produced by abnormal cancer cells, which may help protect against the development of certain types of cancer.
Some studies show that people who consume high amounts of antioxidants such as beta-carotene have a reduced risk of stomach, breast and pancreatic cancer. More research is needed to confirm antioxidant consumption as the reason behind this reduced risk.
Prevent and Control Diabetes
Research shows that pumpkin and pumpkin seeds may help lower blood sugar levels, which may be beneficial for people living with or at risk of developing type 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 Stay Away From Pumpkin?
Pumpkin is generally safe for most healthy adults to eat. However, if you’re trying pumpkin for the first time or reintroducing it to your diet, here are a few tips to keep in mind:
- allergic reaction: People with food allergies or sensitivities to certain foods may experience gastrointestinal (GI) symptoms or skin rash after consuming pumpkin.
- digestive symptoms: Since pumpkin is rich in fibre, consuming it can affect the digestive system and cause stomach cramping, bloating and gas.
- foodborne illness: Raw foods can carry bacteria, viruses and other pathogens that can cause illness. Avoid raw pumpkin that has not been properly washed, thoroughly cooked or prepared.
- Medication side effects: The nutrients found in pumpkin may encourage the body to rapidly eliminate water content, which may affect how the body absorbs and gets rid of certain medications such as lithium (a mood stabilizer sometimes prescribed to treat bipolar disorder).
People who are pregnant or breastfeeding should always consult a healthcare professional before consuming new or questionable foods to ensure they are safe to eat.
What’s the Healthiest Way to Add Pumpkin to Your Diet?
There are simple ways to add pumpkin to your diet. Because pumpkin tastes sweet, it is often considered ideal for desserts and other sweet snacks. Canned pumpkin is used as a healthy ingredient in baked goods, pancakes, and smoothies, as well as a delicious addition to foods like hummus or mashed potatoes.
When pumpkin seeds are removed and sliced, they can be seasoned and cooked into soup, stew, pasta or stew. Some nutritionists have suggested pureed pumpkin as a healthier alternative, depending on your flavor preferences.
Summary
Pumpkin is rich in numerous vitamins, minerals and antioxidants that can help support the immune system, strengthen eye and skin health, and protect against some types of chronic diseases. Although pumpkin is sometimes associated with seasonal lattes and smoothies, it can be a simple addition to sweet and savory cuisines.
Pumpkin is considered a safe food for most healthy adults, but consult a healthcare professional if you have a history of food allergies, are pregnant, or are taking certain medications.