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Pumpkin is a highly nutrient-dense food. It is rich in vitamins and minerals but low in calories. Pumpkin seeds, leaves, and juices all pack a powerful nutritional punch. There are many ways pumpkin can be incorporated into desserts, soups, salads, preserves, and even as a substitute for butter. A range of pumpkin products is available for purchase online. This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It will explore the health benefits and nutritional content of pumpkins, as well as ways to include more in the diet.
Pumpkin has a range of fantastic health benefits, including being one of the best-known sources of beta-carotene. Beta-carotene is a powerful antioxidant. It also gives orange vegetables and fruits their vibrant color. The body converts any ingested beta-carotene into vitamin A. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer , offer protection against asthma and heart disease , and delay aging and body degeneration.
Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality. It can also help prevent diabetes and heart disease, and promote a healthy complexion and hair, increased energy, and a healthful body mass index BMI. Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health. Studies suggest that consuming enough potassium may be almost as important as decreasing sodium intake for the treatment of hypertension , or high blood pressure.
Decreasing sodium intake involves eating meals that contain little or no salt. Increased potassium intake is also associated with a reduced risk of stroke , protection against loss of muscle mass, and preservation of bone mineral density. Research has suggested a positive relationship between a diet rich in beta-carotene and a reduced risk of prostate cancer.
Beta-carotene has also been shown to hold back the development of colon cancer in some of the Japanese population. Pumpkins contain a wealth of antioxidants. Vitamin C, vitamin E, and beta-carotene have been shown to support eye health and prevent degenerative damage. A cross-sectional study of older African-American women showed that eating 3 or more fruit servings per day was associated with a decreased risk of age-related macular degeneration.
It also led to slower progression of the disease. The plant compounds in pumpkin seeds and pulp are excellent for helping the absorption of glucose into the tissues and intestines, as well as balancing levels of liver glucose. They may be associated with a lower risk of type 2 diabetes , but this effect is not consistently demonstrated. However, the compounds have such an impact that researchers suggest that they could be reworked into an anti-diabetic medication , though further studies are needed.
Pumpkins are a fantastic source of fiber. People in the United States U. The recommended daily fiber intake of is between 25 and 30 g. Fiber slows the rate of sugar absorption into the blood, as well as promoting regular bowel movements and smooth digestion.
A healthful fiber intake can also help reduce the risk of colon cancer. With nearly 3 grams g of fiber in cooked, fresh pumpkin and over 7 g in canned pumpkin, adding a serving of pumpkin to the daily diet can help supplement the fiber shortage in the average American diet.
Pumpkin pulp and seeds are high in both vitamin C and beta-carotene. These offer a boost to the immune system using a powerful combination of nutrients. Beta-carotene is converted into vitamin A. This triggers the creation of white blood cells that fight infection.
This amount of pumpkin also provides:. Preparing fresh pumpkin at home will deliver the most benefits for your health, but canned pumpkin is also a great choice. Pumpkin retains many of its health benefits it the canning process. Steer clear of canned pumpkin pie mix. This is usually placed next to the canned pumpkin in grocery stores, and is sold in a similar can. It contains added sugars and syrups.
Although the variety of pumpkins that usually ends up carved into a jack-o-lantern is perfectly edible, it is best to cook with the sweeter and smaller sweet or pie pumpkin varieties. Make sure the pumpkin has a few inches of stem left and is hard and heavy for its size. Store uncut pumpkins in a cool, dark place for up to 2 months. Registered dieticians recommend these blueberry pumpkin oat muffin , pumpkin power smoothie , and pumpkin pie recipes.
A range of pumpkin products, including seeds, puree, and oil, is available for purchase online. We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you. We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link s above. Article last updated by Tim Newman on Fri 5 January All references are available in the References tab.
Agriculture and Biology Journal of North America, 1 4 , Effects of potassium chloride and potassium bicarbonate on endothelial function, cardiovascular risk factors, and bone turnover in mild hypertensives [Abstract]. Hypertension, 55 3 , The American Journal of Ophthalmology, 4 , Mitochondrial beta-carotene 9',10' oxygenase modulates prostate cancer growth via NF-KB inhibition: