Carving pumpkins, roasting the seeds for a nutrient-rich snack, and displaying candlelit faces on your porch are fall traditions that many people enjoy. But these brilliant pumpkins aren’t just for show, and their nutritional potential isn’t just limited to pumpkin seeds.
Pumpkin meat, or pulp, is a vehicle for many nutrients. “Pumpkin is a powerhouse of potassium and fiber, two nutrients that most adults don’t get in their diets,” he says. Joan Salge Blake, RDclinical professor of nutrition at Boston University.
While pumpkin pies, breads, and muffins are common ways to enjoy the fruit (yes, pumpkin is technically a pumpkin), baked goods aren’t the only option. You can roast pumpkin cubes and serve them alongside your main dishes, or incorporate the cooked pulp into soups, stews, curries, salads, and chilies. Fresh squash is best when it’s in season, which is during the fall and winter months, depending on the United States Department of Agriculture (USDA).
With canned pumpkin, you can enjoy the flavors of fall all year long. Canned pumpkin makes it easy to add steamed pumpkin to smoothies, hummus, oatmeal, and pasta sauces. Just be sure to go for plain canned pumpkin instead of pumpkin pie filling, which can include added sugar.
No matter how you prefer to eat your pumpkin, here are seven reasons you’ll want to get started today.
1. Rich in fiber and pectin, pumpkin pulp can aid digestion
Dietary fiber is an essential nutrient that is primarily associated with nourishing the digestive tract and preventing constipation, but its benefits go much further. In addition to improving gut health, fiber supports cardiovascular and metabolic health and promotes longevity, according to the Mayo Clinic. Despite the many benefits of fiber, many people do not get enough of this nutrient.
According to the USDA, 1 cup of cooked pumpkin pulp contains 7.1 grams of fiber, making it an excellent source. Pumpkin pulp is also rich in pectin, a type of Soluble fiber. “Pectin is a natural prebiotic, which helps feed the good and healthy probiotic microbes in the gut,” says Jenna Volpe, RDN, based in Austin, Texas, adding that this is why pumpkin tends to be well-tolerated in low-FODMAP, IBS-friendly eating plans. Prebiotic strains of pectin can support the gut microbiome rebalancing it to a more anti-inflammatory state, according to research published in November 2017 in FEMS Microbiology Ecology.
2. Pumpkin is high in potassium, which can help lower blood pressure
Bananas aren’t your only option when it comes to getting enough potassium. According to the USDA, 1 cup of canned plain pumpkin provides 505 milligrams (mg) of this nutrient, which can help lower blood pressure levels and, in turn, help lower blood pressure. heart disease risk and trace, according to Centers for Disease Control and Prevention (CDC). “A diet rich in potassium helps lower blood pressure in people with or at risk of hypertension by causing the kidneys to get rid of excess sodium,” explains Blake.
Potassium is an essential nutrient, but Americans don’t get enough of it. According to the National Institutes of HealthPotassium is considered a nutrient of public health concern, as the US population consistently consumes less than the recommended amount.
the American Heart Association recommends 4,700 mg of potassium per day for the average adult. There is excess potassium, as it can be harmful to anyone with kidney disorders.
3. Beta carotene gives pumpkin its orange hue and a boost of vitamin A.
If you’ve ever wondered what gives the classic pumpkin its notorious orange color, you can thank an orange-red pigment called beta-carotene, which the human body converts to rich in antioxidants. Vitamin A. Beta-carotene is a type of carotenoid, a class of pigments found in fruits and vegetables that also act as antioxidants.
“Pumpkin is a naturally abundant food source of the powerful antioxidant beta-carotene, which supports healthy eyes, skin, and immunity,” says Volpe. In fact, the USDA reports that pumpkin contains more beta-carotene than many other foods in your kitchen. Other food sources include sweet potatoes, carrots, orange bell peppers, and cantaloupe. Do you see what they all have in common?
Vitamin A is an essential nutrient and is primarily associated with vision, immunity, reproduction and development, but a diet rich in vitamin A or beta-carotene may reduce the risk of certain types of cancer, according to the National Institutes of Health. The high antioxidant content in pumpkins may contribute to their potential cancer-fighting properties, but more research is ultimately needed.
4. Pumpkins are a good source of vitamins and minerals that boost the immune system
Your immune system is responsible for keeping your body safe from foreign invaders that could harm you. Needless to say, it’s pretty important, especially during cold and flu season. Certain nutrients are beneficial to your immunity, and pumpkin contains quite a few.
According to the Cleveland Clinicpumpkin is a rich source of nutrients that boost the immune system, such as iron and vitamins A, C and E. vitamin C in 1 cup of plain canned pumpkin provides 10.3 mg, making it a good source, according to the USDA.
It also contributes to the greater absorption of iron, for research published in September 2019 in molecules. Different immune cells can use iron for different functions, according to a review published in November 2019 in Frontiers in Molecular Biosciencestherefore, consuming iron-rich pumpkin helps to benefit immunity through multiple pathways.
5. Also thanks to beta-carotene, pumpkins can help reduce inflammation
Just like getting sick, experiencing inflammation is an unavoidable part of life. It is the body’s response to aggressive agents or injuries. Acute swelling is usually short-term, such as when you accidentally cut your finger, and usually goes away within a few days, according to the Cleveland Clinic. But chronic inflammation is not something to ignore.
Chronic inflammation can lead to diseases related to disability and mortality, such as diabetes, heart disease, cancer, kidney disease, and autoimmune disorders, as reported research published in December 2019 in Natural medicine. Researchers are still studying the ways that foods can affect levels of inflammation in the body, but a nutrient-rich diet may help, according to the Academy of Nutrition and Dietetics.
People in many countries use pumpkin for its anti-inflammatory properties, according to a review published June 2022 in Floors. The rich beta-carotene in pumpkins may be partially responsible. Beta-carotene exhibits strong anti-inflammatory activity, for research published in March 2018 in Live – so much so that researchers found that beta-carotene exerts stronger activities than lycopene, another carotenoid.
6. Pumpkin Nutrients May Reduce Your Risk of Heart Disease
Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention. Medical conditions such as high blood pressure, high cholesterol, diabetes, and obesity can put you at higher risk, but so can lifestyle choices like smoking, alcohol use, poor diet, and lack of exercise. Adding nutrient-dense foods like pumpkin can help promote heart health. Pumpkin is a rich source of heart-healthy nutrients like fiber, potassium, and antioxidants.
In addition to eating the right amount of calories, exercising regularly, and living tobacco-free, American Heart Association recommends eating a variety of fruits and vegetables and reducing excess sodium for heart health.
Potassium is a key player in sodium processing, so eating potassium rich foods such as pumpkin can help keep your sodium levels in check. Dietary fiber has been consistently shown to reduce the risk of heart disease and improve cholesterol and triglyceride levelsaccording to a review published in August 2019 in the Journal of the American College of Cardiology. Pumpkins are also packed with antioxidants, which prevent disease by warding off free radical damage, according to the Cleveland Clinic.
7. Pumpkins can support eye and skin health
Eye and skin health inevitably change with age, but certain nutrients can offer support. There is a link between nutrition and eye health, according to the American Optometric Association, which recommends eating more pumpkin because the fruit contains nutrients that can help preserve vision. Specifically, the zinc, fiber, lutein, zeaxanthin, and vitamins A, C, and E in pumpkins may be beneficial for your eyes.
“The carotenoids lutein and zeaxanthin are known to help decrease the risk of Macular degeneration associated with ageVolpe says. This, along with its potential ability to help reduce waterfallsit is noticeable in research published in February 2022 in nutrients.
Both vitamins and carotenoids act as antioxidants, which may also play a role. “They help fight cell damage, which is responsible for cell aging,” explains Volpe, noting that this process can affect the appearance of the skin. “Vitamins C and E can prevent processes that accelerate skin aging,” she adds.
