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Pumpkin is a type of squash and a popular seasonal ingredient during the fall. This nutrient-dense food has various health benefits thanks to its large amount of vitamins, minerals and antioxidants.
Although pumpkin is considered a safe food for most healthy adults, an allergic reaction or other side effects can occur 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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Nutrition Pumpkin
Pumpkin (Cucurbita pepo) packed with vitamins, minerals, and nutrients, especially fiber and vitamin A. One cup of canned pumpkin contains:
- Calories: 137
- Fat: 7 grams (g)
- Carbohydrates: 19 g
- Protein: 3 g
- Fiber: 7 g
- Sodium: 37 milligrams (mg)
- Calcium: 64 mg
- Iron: 3 mg
- Magnesium: 54 mg
- Vitamin C: 9 mg
- Vitamin A: 1,880 micrograms (mcg)
Pumpkin Seed Nutrition
Pumpkin seeds also have a variety of nutritional benefits. High in antioxidants, vitamins and minerals, pumpkin seeds are a powerful anti-inflammatory food that helps promote heart health, minimizes the risk of diabetes, promotes healthy digestion, and more.
Nutritional content for 1 cup of unsalted pumpkin seeds includes:
- Calories: 264
- Protein: 14 g
- Carbohydrates: 7 g
- Fiber: 3 g
- Sugar: 0.6 g
- Calcium: 24 mg
- Magnesium: 253 mg
- Zinc: 4 mg
- Sodium: 8 mg
Benefits of Pumpkin
This versatile squash is nutrient dense, low in sugar, and high in fiber, making it a supportive nutritional supplement for immunity, eye health, heart health, diabetes prevention, and more.
Exemption
Beta-carotene (vitamin A) in pumpkin is vital for a variety of functions, including boosting the immune system. Vitamin A, along with vitamins C and E, protects the lining of the gut, which helps prevent germs and infections.
Research also shows that fiber-rich fruits and vegetables, such as pumpkin, can have a positive effect on gut health, which supports 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 offered by vitamin A can help protect cells from damage.
This may be particularly helpful for people with diseases that affect a part of the eye called the macula. The beta-carotene and vitamin A can reduce the risk of developing macular degeneration (an eye condition that causes vision loss) and cataracts (a condition that causes the natural lens of the eye to appear cloudy).
Heart Health
The rich supply of potassium, calcium, and magnesium in pumpkin can regulate blood pressure and prevent heart disease. These nutrients are essential parts of a nutritional intervention to lower blood sugar levels and stop high 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 maintain regular bowel movements and maintain a healthy balance of good bacteria living in the gut. Just 1 cup of canned pumpkin contains nearly one-third of the recommended daily fiber intake.
Molecules found in pumpkin skin (called polysaccharides) may support the healthy bacteria in the pumpkin.
Metabolic Health
Boosting your metabolism by eating low calorie foods helps the body process food into sustained energy. Although pumpkin is a source of some carbohydrates, it contains less than other substitutes such as potatoes or rice and also contains more calories.
Pumpkin’s high-fiber, high-water content keeps the body fuller for longer, making pumpkin a good choice for weight management.
Skin Health
Vitamins C, E, and A are essential for overall skin health. Specifically, vitamin A appears to help protect the skin from sun damage and may also improve skin texture. The antioxidant support vitamins C and E are often found within skin care ingredients, but some research shows they may also be supportive when consumed in the diet.
Reducing the Risk of Cancer
Antioxidants like those found in pumpkins can help neutralize the damaging free radicals (unstable molecules) produced by abnormal cancer cells, which can help protect against the development of certain types of cancers.
Some studies show that people who eat high amounts of antioxidants such as beta-carotene have a reduced risk of stomach, breast and pancreatic cancers. More research is needed to confirm the consumption of antioxidants as the reason for this reduced risk.
Prevention and Control of Diabetes
Research shows that pumpkin and pumpkin seeds can help lower blood sugar levels, which may be helpful for people who live with or are at risk of developing type 2 diabetes. These results may be attributed to the rich magnesium content of pumpkin, 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 some tips to keep in mind:
- Allergic reaction: People with food allergies or sensitivities to certain foods may experience gastrointestinal (GI) symptoms or a skin rash after eating pumpkin.
- Digestive symptoms: Because pumpkin is high in fiber, it may affect the digestive system and contribute to stomach cramping, bloating, and gas.
- Food borne illness: Raw food can transmit bacteria, viruses and other pathogens that can cause disease. Avoid raw pumpkin that has not been properly washed, thoroughly cooked, or prepared.
- Side effects of medication: The nutrients in pumpkin may encourage the body to quickly eliminate water content, which may affect how the body absorbs and releases certain medications such as lithium (a mood stabilizer which is sometimes prescribed to treat bipolar disorder).
People who are pregnant or breastfeeding should always check with a health care provider about their diet before eating any new or questionable foods to make sure it is 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 taste of pumpkin is sweet, it is often considered suitable for desserts and other sweet snacks. Canned pumpkin is used as a healthy ingredient in baked goods, pancake batter, and smoothies but also as a tasty addition to foods like hummus or mashed potatoes.
Once planted and sliced into wedges, pumpkin can also be seasoned and cooked into soups, stews, pastas or casseroles. Some nutritionists recommend pureed pumpkin as a healthier replacement, depending on your taste preferences.
Summary
Pumpkin is rich in vitamins, minerals, and numerous antioxidants that can help support the immune system, strengthen eye and skin health, and protect against several types of chronic diseases. Although sometimes associated with latkes and seasonal desserts, pumpkin can be a simple addition to both 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.
