8 Health Benefits of Pumpkin: Are Pumpkins Good for You?

As the cool temperatures roll in and the leaves change, pumpkins hit center stage. We often see them adorn front porch steps, adding a pop of color to our fall decor and bringing a sense of nostalgia to the season. However, the health benefits of pumpkins might make you think twice about leaving them outside.

Pumpkins are a cold weather staple for many with their impressive nutrient profile and culinary versatility. The pumpkin, native to North America, is a type of winter squash from the Cucurbitaceous family. It’s packed with dietary fiber, antioxidants, vitamins, and minerals that can support many avenues of wellness, such as eye health, heart health, skin integrity, immune function, and weight management. And the best part? There are so many ways to enjoy pumpkins. Whether you prefer sweet or savory dishes, there’s a pumpkin recipe for everyone!¹⁵

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Health Benefits of Pumpkin

The pumpkin, rich in vitamins and minerals, is often hailed as an autumn superfood. But what does science say about its health benefits? Whether you opt for fresh or canned pumpkin, research suggests including the gourd in a well-balanced diet can improve many aspects of your metabolic wellness.

The health benefits of pumpkin include:

1. Contains Beta Carotene and Other Carotenoids That Improve Your Eyesight

Pumpkins are a rich source of powerful carotenoids, such as beta-carotene, lutein, and zeaxanthin. These vital nutrients can help protect your retina from overexposure to light, keeping your eyes stronger for longer.¹

The vitamins in raw pumpkin may also help prevent or delay the onset of age-related eye problems. For example, pumpkin is an excellent source of vitamin C, providing approximately 12% of the Daily Value in one cup. Vitamin C has been shown to decrease your risk of cataracts and macular degeneration.^{2, 3, 4}

2. Its Components Combat Free Radicals, Reducing the Risk of Dementia and Other Types of Cancer

Antioxidants like the abundant carotenoids in pumpkin can help combat free radicals in your body, protecting against cell damage and certain types of cancers.⁵ Dementia is another chronic illness caused at least in part by inflammation and too many free radicals in the brain. A diet rich in antioxidants can help create a healthy balance of cells and potentially lower your risk of developing these conditions.⁶

3. Contains Vitamins and Minerals That Boost Your Immune System

Pumpkin contains healthy amounts of immune-boosting nutrients like iron, vitamin C, vitamin E, and vitamin A. These nutrients work together to combat free radicals, strengthen immune cells, and fight infection. While you still need to wash your hands and cover your cough, these vitamins and minerals can help protect you from the inside.^{3, 7}

4. Contains Potassium to Help You Lower Blood Pressure

Pumpkin contains nutrients that can support various aspects of heart health, such as blood pressure. If you experience hypertension, this vibrant gourd could be a helpful ingredient in your toolbox. It has levels of potassium comparable to a banana, which helps your kidneys get rid of excess sodium, effectively lowering your blood pressure.⁸

Pumpkin is also naturally low in sodium, so it won’t contribute to high blood pressure unless you salt your serving heavily. It’s also a great source of fiber, known for its ability to lower bad cholesterol and lower the risk of heart disease.⁹

5. Keeps You Full for Longer, Helping You Lose Weight

It’s estimated that the average adult needs 19 to 38 grams of fiber daily, depending on age and gender. However, only around 5% of the American population meets those needs despite its role in weight management. Enter fiber-rich foods like pumpkin.¹⁰

One cup of raw pumpkin is approximately 90% water by weight and contains 0.5 grams of fiber, a winning combination to help you feel fuller for longer. Fiber absorbs water to take up room in your stomach with minimal calories, meaning you’re less likely to overeat or snack between meals.³

Still, preparation and portion control are essential for weight loss or management. Eating pumpkin pie won’t lower the number on the scale, but oven-roasted pumpkin might.

6. Contains Antioxidants That Help Protect Your Skin

The antioxidants found in pumpkins can be excellent proponents for skin health. Bioactive nutrients like beta-carotene, vitamin C, and vitamin E support skin health by protecting against the sun’s harmful UV rays and combating inflammation. Regularly consuming pumpkin may also reduce wrinkles by repairing damaged cells and improving your skin’s elasticity and hydration.¹¹

7. Contains Protein That Aids Recovery From Workouts

Living an active lifestyle highlights the importance of pre-and post-workout snacks. Pre-workout foods can help fuel your physical activity, while post-workout snacks can support recovery efforts. For example, foods rich in protein and zinc can help repair damaged muscle tissue.¹²

Pumpkin is a nutrient-dense food whose protein accounts for approximately 11% of its calories. The health benefits of pumpkin seeds are also worth noting. Pumpkin seeds are rich in amino acids linked to improved muscle soreness and tissue repair. Additionally, exercise depletes your body of zinc, which is needed for muscle regeneration. The zinc in pumpkin can help restore your levels after an exhausting workout.^{3, 12}

8. Its Fiber Content Aids Digestion

Pumpkin is packed with nutrients that can support digestive health. For example, it’s loaded with fiber, which promotes regular bowel movements and a healthy gastrointestinal tract. It contains pectin, a soluble fiber typically found in fruits. Pectin is a prebiotic that nourishes your gut’s beneficial bacteria to maximize digestion and overall health.¹³

<div class="pro-tip"><strong>Also Read: </strong><a href=how-to-eat-pumpkin-seeds>How to Eat Pumpkin Seeds: 8 Delicious Ideas</a></a>.</div>

Best Ways to Eat Pumpkin

Every part of the pumpkin is edible, making it an incredibly versatile food. And with so many varieties of pumpkins to choose from, it’s impossible to run out of ways to enjoy them this season. While larger pumpkins are better suited for carving jack-o-lanterns, smaller pumpkins usually have a naturally sweet taste that pairs well with various cultural cuisines. We’re talking pumpkin bread, pumpkin muffins, pumpkin pancakes–the list goes on and on!

Check out these recipe ideas to get you started with pumpkin in a healthy way:

• Pumpkin Spice Latte: This recipe from The Conscious Plant Kitchen uses only six ingredients. You’ll need pumpkin puree from a can or make your own. You’ll also need your milk of choice, strong coffee, vanilla extract, pumpkin pie spice, and sweetener. Since you want to avoid refined sugar, use a natural sweetener like maple syrup or a sugar-free option like erythritol.
• Roasted Pumpkin: One of the easiest ways to get pumpkin nutrition is to roast it as a side dish. Cut the flesh into 1-inch cubes and place on a cookie sheet. Toss with olive oil and your desired seasonings. Cook it in the oven at 435° Fahrenheit for about 30 minutes or until tender. You should turn them halfway through so they roast evenly.
• Roasted Pumpkin Seeds: You can also roast pumpkin seeds to enjoy as a nutrient-dense snack or to use in salads, smoothies, and sauces like pesto. To toast pumpkin seeds, remove them from the pumpkin and rinse them under cold water. Pat them dry to remove excess moisture, and toss them in your seasonings of choice. Bake them at 250°F, stirring occasionally, until they’re golden brown and crispy.
• Pumpkin Soup: Pumpkin soup is a hearty dish you can enjoy year-round. It has the flavor and texture of comfort food but with blood-sugar-balancing ingredients. This recipe from Healthy Fitness Meals uses fresh produce and spices to create a delightful soup in under an hour.
• Pumpkin Yogurt: Greek yogurt is a protein-packed snack with good-for-your-gut probiotics. Start with the plain variety to avoid added sugar, and add pumpkin puree and pumpkin pie spice to make your treat taste even better. A small amount of honey or sugar-free syrup can add sweetness as desired.
• Pumpkin Smoothies: This seven-ingredient smoothie from Ambitious Kitchen encompasses the exquisite tastes of fall. You’ll need pumpkin puree, Greek yogurt, a frozen banana, milk of choice, nut butter, vanilla extract, and pumpkin pie spice. You can pack an even more nutritious punch by adding one of the recommended mix-ins like protein powder or chia seeds.
• As an Oil Substitute in Baking: Power up your baking with pumpkin health benefits. Opt for pumpkin instead of oil in your favorite recipes using a 1:1 ratio. For example, one tablespoon of oil would become one tablespoon of pumpkin puree. Double-check you’re using pumpkin puree and not pumpkin pie filling, or you’ll unintentionally add extra sugar.

Pumpkin Nutrition Facts

While pumpkin is technically considered a fruit in the gourd family, it’s often considered a vegetable. Nonetheless, it has a high glycemic index but a low glycemic load. The gourd is also chock full of vitamins and minerals to improve overall health.¹⁴

You can eat every part of the plant, so pumpkin nutrition facts depend on how you prepare it and which part you work with. People most commonly eat the pumpkin's flesh in soups, sauces, lattes, and pie recipes.

One cup of pumpkin (raw) has:³

• Protein: 1.16g
• Fat: 0.116g
• Saturated Fat: 0.06g
• Carbohydrates: 7.54g
• Fiber: 0.58g
• Sugar: 3.2g
• Calcium: 34.4mg
• Iron: 0.928mg
• Magnesium: 13.9mg
• Potassium: 394mg
• Vitamin C: 10.4mg
• Folate: 18.6µg
• Vitamin A: 3600µg
• Vitamin E: 1.23mg
• Glycemic Index: 65
• Glycemic Load: 4.5

Who Should Avoid Eating Pumpkins?

Pumpkin is a generally safe food. Allergic reactions are rare, and the side effects are almost non-existent. If you suspect you have an allergy to pumpkin, consult your healthcare provider. Additionally, those new to fiber-rich diets may want to exercise caution when adding pumpkin.

Pumpkins are reasonably high in fiber and could cause intestinal discomfort if consumed excessively. Start with small amounts and work your way up. Begin with a few pumpkin seeds on your salad instead of devouring a bowl of pumpkin soup.

You may be wondering about the dangers for pregnant women eating food rich in vitamin A. An overdose of this nutrient can cause congenital disabilities, so doctors generally advise expectant mothers to steer clear of retinol and products with vitamin A.

However, the beta-carotene that gives pumpkin its beautiful orange color is a precursor to the vitamin. Your body needs to convert it into vitamin A, but it will only take in and transform the amounts it needs. It expels the rest so you don’t overdose. Still, consult your doctor with any questions regarding nutrition during pregnancy.

Learn More About the Signos CGM Program

Nutrition is a significant factor in your overall wellness. Knowing how to eat pumpkin and other healthy foods and incorporating them into your everyday meals are essential tools. The ingredients and cooking methods you use give you control over your blood sugar, maintaining balance over dips and spikes.

Your doctor or dietitian can guide you toward appropriate foods. You can also turn to Signos’ expert resources on the blog. You’ll find nutritional information for various foods and helpful tips for balancing your blood sugar and losing weight. Take our three-minute quiz to see if Signos is the right solution for your needs.
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<div class="pro-tip"><strong>Learn More: </strong><a href=pumpkin-seed-oil-benefits>Pumpkin Seed Oil: A Guide to Its Uses, Benefits & More</a>.</div>