Beyond its delicious taste, pumpkin is nutritious and has many health benefits. Also with the festival of Halloween approaching, how about enhancing your knowledge on this vegetable and making some dishes out of it? Here is a list of the impressive nutrition and health benefits a pumpkin has.

Highly Nutritious & Rich In Vitamin A

One cup of cooked pumpkin (245 grams) contains:

Calories: 49

  • Fat: 0.2 grams
  • Protein: 2 grams
  • Carbs: 12 grams
  • Fibre: 3 grams
  • Vitamin A: 245% of the Reference Daily Intake (RDI)
  • Vitamin C: 19% of the RDI
  • Potassium: 16% of the RDI
  • Copper: 11% of the RDI
  • Manganese: 11% of the RDI
  • Vitamin B2: 11% of the RDI
  • Vitamin E: 10% of the RDI
  • Iron: 8% of the RDI

Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins. Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water. It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A. Also, the seeds of a pumpkin are edible and nutritious.

Reduce Your Risk of Chronic Diseases

Free radicals are molecules produced by your body’s metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria. Pumpkins contain antioxidants, like alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralise free radicals, stopping them from damaging your cells.

Boost Immunity

Pumpkin is loaded with nutrients that can boost your immune system. This amazing vegetable is high in beta-carotene, which your body turns into vitamin A. According to a number of studies, vitamin A can strengthen your immune system and help fight infections. Pumpkin is also high in vitamin C which increases white blood cell production which is why your wounds heal faster.

Protect Your Eyesight

Pumpkin has a lot of nutrients which are linked to strong eyesight as you age. Individuals who suffer from vitamin A deficiency have strong chances of having blindness. This is where pumpkin steps in and saves us.

Weight Loss

pumpkin halloween weight loss

Image courtesy:

Pumpkin is incredibly low in calories despite being packed with nutrients. This vegetable may not be your favourite but it is time you make it your best friend for because it is a weight-loss friendly food. Pumpkin is also a good source of fibre.

Lower Your Risk of Cancer

Cancer is a serious illness in which cells grow abnormally. Pumpkin is high in carotenoids, which are compounds that can function as antioxidants. This allows them to neutralise free radicals, which may protect against certain cancers. The compounds, in fact, are said to lower risks of stomach, throat, pancreas and breast cancers.

Heart Health

pumpin for heart halloween

Image courtesy:

Pumpkin contains a variety of nutrients that can improve your heart health. It’s high in potassium, vitamin C and fibre, which have been linked to heart benefits.

Healthy Skin

Pumpkins are loaded with nutrients that are great for your skin. This vegetable is high in beta-carotene, which acts as a natural sunblock. It also contains vitamins C and E, as well as lutein and zeaxanthin, which can help keep your skin strong and healthy.

Easy To Add To Your Diet

Pumpkin is delicious, versatile and easy to add to your diet. Its sweet flavour makes it a popular ingredient in dishes like custards, pies and pancakes. Also, it makes a good ingredient in soups. The seeds are also edible and packed with nutrients which offer many other benefits. They may improve bladder and heart health. 

Recommended Video