Top Health Benefits of Eating Pumpkin and How to Include in Diet

benefits of pumpkin — (source: foodmatters)

The pumpkin is a type of squash that is orange in colour and often used as a decoration during Halloween or as a pie filling on Thanksgiving. However, the range of health benefits of pumpkin is something to laud outside of popular festivities.

Pumpkins are low in calories but rich in vitamins and minerals, all of which are also in their seeds, leaves, and juices. There are several ways to incorporate pumpkin into your daily diet through preserves, desserts, salads, soups, and even as a great alternative to butter.

What Are the Health Benefits of Eating Pumpkin?

Pumpkin has a long history of use in both food and medicine. During the middle ages, it was known to treat various ailments, and today betaine can be taken from pumpkin as a supplement to lower blood pressure, reduce heart disease risk, and aid digestion. The sections below discuss the potential health benefits of eating pumpkin in more detail:

1. Provides Vitamin A and K

Pumpkin contains zeaxanthin, a pigment that's beneficial to the retina. This helps prevent macular degeneration and cataracts in the elderly. Pumpkin is also rich in vitamin K, which benefits bone health and helps keep blood flowing smoothly through the heart. One serving of this delicious fruit provides 20 percent of your daily requirement of vitamin C, which is necessary for the growth and repair of tissues throughout your body.

2. Boosts Immunity

Pumpkins give you a lot of vitamin A, and that's good for fighting off infections. They also give you some vitamin C, which is good for your immune system.

3. Improves Heart Health

The high levels of potassium in pumpkin may lower blood pressure, potentially reducing the risk of stroke. In addition, vitamins E and C, as well as lutein, found in pumpkin, may reduce inflammation linked to heart disease.

4. Restricts Inflammatory Diseases

Pumpkin contains fibre, which helps digestion and prevents constipation. It also keeps the stomach full for longer periods of time. Regular consumption of pumpkins may reduce the risk of developing inflammatory diseases, such as rheumatoid arthritis. However, more research is needed to determine whether or not this is, in fact, true.

5. Prevent Cancer

Preliminary research indicates that beta carotene, a nutrient found in high concentrations in pumpkin, may have protective effects against certain types of cancer, such as lung or prostate cancer. A study has also shown the protective effects of carotenoids such as beta carotene against colon cancer. The high content of zinc and carotenoids found in pumpkin protects against prostate cancer by preventing the enlargement of this gland as well as the overstimulation of male hormones that cause prostate disorders.

6. Improves Hair Growth

Pumpkin is rich in potassium and zinc, which help hair grow. It also contains collagen-stimulating zinc, which promotes healthy hair growth. Pumpkin seed oil helps improve blood circulation, which may also contribute to hair growth.

7. Reduces the Risk of Asthma Attacks

Pumpkins are rich in antioxidants. The antioxidant properties of this fruit can help reduce the occurrence of asthma attacks.

8. Contains Anti-ageing Properties

Pumpkin is high in vitamin C and beta-carotene, both of which protect the skin from damage caused by the sun. They also help to promote the production of collagen, which improves elasticity and skin tone. Vitamin C helps prevent wrinkles by protecting the skin from further radical damage.

9. Contains Rich Amounts of Potassium

Pumpkin is rich in potassium, an important mineral that helps to regulate heart function and maintain normal muscle tone. One serving of pumpkin supplies around 334 milligrams of potassium, making it a good source of this nutrient. You can add pumpkin to your post-workout snack or meal to help replenish lost potassium stores.

10. Restricts the Development of Peptic Ulcer

Pumpkin has been used for centuries to promote health and well-being. The flesh of this vegetable is a powerful diuretic and can be used to help flush toxins from the body. It also contains many vitamins and minerals, including Vitamin A, which helps prevent peptic ulcers.

11. Pumpkin Promotes Healthy Eyes

Pumpkin is rich in beta carotene, which gives it its bright orange colour. In a clinical trial conducted by researchers at the National Eye Institute, people who took high doses of vitamin C and E, along with beta carotene, were less likely to develop age-related macular degeneration. Although this study did not specifically test pumpkin's effects on eye health, it makes sense to add this winter squash to your diet if you want to reduce your risk of eye problems later in life.

12. Reduces Stress and Depression

Tryptophan is an amino acid found in many foods, including pumpkin. People with low levels of tryptophan in their bodies may experience depression, while those with sufficient amounts of tryptophan often feel happier. Tryptophan may also be helpful in treating insomnia.

What Are the Nutritional Values of Pumpkin?

The nutrient profile of the pumpkin is impressive. The table below displays the nutritional value of 245 grams or a cup of cooked pumpkin.

Nutrients	Nutritional Value (in 1 Ounce)
Energy (in Calories)	49 cal
Fat (in gram)	0.2 g
Fibre (in gram)	3 g
Potassium	16% of RDI (Reference Daily Intake)
Manganese	11% of RDI (Reference Daily Intake)
Vitamin A	245% of RDI (Reference Daily Intake)
Vitamin E	10% of RDI (Reference Daily Intake)
Copper	11% of RDI (Reference Daily Intake)
Magnesium	6% of DV (Daily Value)
Carbohydrate (in gram)	12 g
Protein (in gram)	2 g
Iron	8% of RDI (Reference Daily Intake)
Vitamin C	19% of RDI (Reference Daily Intake)
Vitamin B2	11% of RDI (Reference Daily Intake)

How to Include Pumpkins in Your Daily Diet?

Pumpkins can be prepared in a variety of ways and are used in both desserts and savoury dishes. To prepare them, cut the pumpkin into chunks and remove the skin. Roast the pumpkin whole or in slices, or purée it for use in soup or pie filling. Pumpkins can be used in various ways, some of which are given below.

Pumpkin Juice: When cooking pumpkin, always use medium heat. If you find your pumpkin becoming stringy while cooking, first blend the pulp in an electric mixer on high speed for 10 seconds, then on low speed for 60 seconds. The string can be easily removed by wrapping it around the beaters.
Pine Nuts With Pumpkin Seed: Pumpkin seeds have a crunchy texture and a mildly sweet flavour, which makes them a healthy (and less expensive) alternative to pine nuts in many recipes.
Pumpkin Pies: To make pumpkin pies, you can use either pureed pumpkin made at home or canned ones. It is best to bake rather than boil or steam the pumpkin to remove excess moisture. The cooked pumpkin should be drained and mashed using a cheesecloth before being used in pies.
Roasted Pumpkin: A roasted pumpkin is a delicious dish for any occasion. To prepare it, preheat the oven to 210 degrees. Cut a half fresh pumpkin into pieces of your desired size. Place it on a baking dish and drizzle some oil over it. Sprinkle some salt, pepper and rosemary over the pumpkin and place it in the oven for about 30 minutes or until it becomes soft and brown.
Pepitas: Pepitas, the seeds of pumpkins, can be roasted and enjoyed as snacks. To make a sweet and salty snack, roast the seeds at 300 degrees F. until dry, about 50 to 60 minutes. Increase the oven temperature to 350 degrees F. Remove from the oven and mix in butter, sugar, salt, and cinnamon. Return to a baking sheet and occasionally toss until golden brown for 10 to 15 minutes.
Dish With Pumpkin Seed Oil: Pumpkin seed oil is extracted from pumpkin seeds and can be mixed with other cooking oils for salad dressings, marinades, and other uses. The oil has a strong flavour and colour.
Pumpkin Soup: To make a delicious leek and pumpkin soup, combine 1 ¾ cup chopped pumpkin (or winter squash), 1 cup sliced leek, 1 cup chopped celery and three cloves garlic. Cook in 2 tablespoons of olive oil over medium heat until softened (about 15 minutes). Stir in 2 teaspoons salt and 1/8 teaspoon pepper. Ladle into a blender and blend until smooth. Pour into bowls, top with rosemary if desired, and serve hot.
Sautéed Pumpkins: Sautéed pumpkins are a savoury dish for autumn. To make sautéed pumpkins, melt two tablespoons of butter in a skillet over medium heat. Add about 1 ½ pound of seeded and peeled pumpkin chunks, occasionally stirring to coat well. Cover the skillet and cook for about 20 minutes until the pumpkin chunks are fork-tender. Uncover the skillet and continue cooking for 15 minutes or until the pumpkin is golden brown. Season with salt and pepper and drizzle with maple syrup before serving warm.

What Are the Risks Associated With Overeating Pumpkin and Its Seeds?

Pumpkin seeds are best known to alleviate prostate issues and arthritis pain, among other conditions. They can also be used as a natural remedy for depression but should not be consumed in excess. Read on to understand the side effects of overconsuming pumpkin and its seeds.

Digestive Problems: Pumpkin seeds are high in fibre and fatty oils. So, it is important to eat them in moderation. Too many can cause bloating and gas, as well as abdominal pain.
Allergies: Pumpkin seeds can cause allergic reactions in certain individuals. Symptoms of a reaction may include headaches, throat irritation and excessive coughing.
Weight Gain: If you want to lose weight, avoid eating too many pumpkin seeds. This is because pumpkin seeds are high in calories and can cause you to gain weight if eaten in excess.
Not Ideal for People With Hypotension: People with hypotension (low blood pressure) should avoid eating pumpkin seeds, as they are rich in antioxidants and can lower blood pressure further. Before consuming them, an expert must be taken.
Not for Infants: One of the most common problems associated with pumpkin seeds is gastrointestinal distress. This can be caused by exceeding the recommended dosage for infants and eating too many at once.

Who Should Avoid Eating Pumpkins?

Pumpkin is considered safe for most people. However, the following must avoid it:

People With Allergy: Some may experience allergies after eating the vegetable.
Diabetic Patient: It's also mildly diuretic, which means eating a lot of pumpkins may increase the amount of water and salt your body excretes through urine. This effect may harm people taking certain medicines such as lithium. Diuretics impair your body's ability to remove lithium, causing serious side effects.
People With High-Sugar Level: Most pumpkin-based foods are high in added sugar and do not offer the same health benefits as consuming the fruit itself.

Apart from being rich in vitamins, minerals and antioxidants, the health benefits of pumpkin are numerous. Its low-calorie content makes it a weight-loss-friendly food. Pumpkin's 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 savoury dishes.

FAQs About Health Benefits of Pumpkin

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What happens if you eat pumpkin every day?

Pumpkin contains both soluble and insoluble fibre, which your body can use to promote overall good health. The potassium and vitamin C in pumpkin can help lower your blood pressure, while the fibre helps keep your digestive system healthy. Eating pumpkin every day is one of the best ways to promote a strong heart and overall good health.

Is pumpkin high in sugar?

Pumpkin has a high glycemic index (GI) of 75 but a low glycemic load (GL). The GI ranks foods according to how they affect blood glucose levels, while the GL takes into account both the GI and how much carbohydrate is in a food.