Pumpkin is a nutrient-dense, low-calorie winter squash packed with vitamins, minerals, and antioxidants. Here’s why it deserves a regular place in your diet.
Highly nutritious
Pumpkin has a strong nutrient profile while being very low in calories, since it is made up of 94 % water.
It is rich in vitamins A, C, and E, as well as minerals like potassium, copper, and iron. Pumpkin seeds are also edible and full of essential nutrients.
May protect against chronic diseases
Pumpkin contains antioxidants such as alpha- and beta-carotene, lutein, and zeaxanthin.
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These help neutralize free radicals, which can otherwise damage cells and contribute to chronic conditions like heart disease and cancer.
Supports a strong immune system
With its high content of beta-carotene, vitamin A, and vitamin C, pumpkin helps the body fight infections and strengthen immunity.
It also provides vitamin E, iron, and folate, which further support immune defenses.
May protect your eyesight
Pumpkin is one of the best sources of lutein and zeaxanthin, compounds linked to lower risks of age-related macular degeneration and cataracts.
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Its vitamin A content also helps prevent blindness.
Can aid weight loss
Pumpkin is low in calories and high in fiber, making it filling without adding excess calories.
Compared to carb sources like rice and potatoes, you can eat more pumpkin while consuming fewer calories.
May lower cancer risk
The high carotenoid content in pumpkin may play a role in cancer prevention.
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An analysis of 15 studies has shown a lower risk of breast cancer and other types among people with higher intakes of carotenoids.
Promotes heart health
Pumpkin provides potassium, vitamin C, and fiber which are all linked to cardiovascular benefits.
Potassium may help lower blood pressure, while antioxidants protect against damage to blood vessels.
Supports healthy skin
Pumpkin is rich in carotenoids that can act as natural sun protection.
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Vitamin C aids in collagen production, helping keep skin firm and strong, while antioxidants further protect against UV damage.
Easy to add to your diet
Pumpkin is versatile and works well in both sweet and savory dishes, from soups and pastas to pies and pancakes.
The seeds are also nutrient-rich and can be eaten roasted or as oil. Canned pumpkin is another convenient option, though labels should be checked for added sugar.
Who should avoid pumpkin?
Most people tolerate pumpkin well, but some may experience allergies. It also has a mild diuretic effect and may interfere with certain medications like lithium.
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Highly processed pumpkin-based foods such as lattes and candies should not be mistaken for healthy options.
The takeaway
Pumpkin is a versatile, nutrient-packed food that can strengthen immunity, support vision, aid weight loss, and promote skin and heart health.
This article is based on information from Healthline.com.