Pumpkin spice is the unofficial flavor of autumn, and without pumpkin spice lattes, pumpkin pie and pumpkin bread, the season wouldn’t be the same. But, this popular winter squash also has some impressive health benefits. Here are some reasons why pumpkin is one of the best seasonal superfoods.
1. Pumpkins can improve your vision
Pumpkins are rich in beta carotene, an antioxidant that your body turns into vitamin A. Vitamin A helps sharpen your vision, allowing you to see more clearly in low light. It also helps support the health of your retina and cornea. Pumpkins are also high in vitamin C, which reduces your risk of developing macular degeneration and cataracts.
2. They lower your cancer risk
“Pumpkins are packed with nutrients and antioxidants, making them a cancer-fighting food,” said Joshua George, R.D., Clinical Nutrition and Patient Services manager at Inspira Health. “Because they’re rich in vitamin A, pumpkins also lower your risk for certain types of cancer, including prostate and lung cancer.” Additionally, pumpkins contain carotenoids, a pigment that functions as an antioxidant. Carotenoids may lower your risk of developing throat, pancreatic, stomach and breast cancer.
3. Pumpkins are a heart-healthy food
“Pumpkins are rich in potassium, which can help regulate your blood pressure, lowering your risk for heart attack and stroke,” said George. “They also contain vitamin C, fiber and antioxidants, which can help prevent heart disease.”
4. They can give you an immunity boost
Incorporating pumpkin into your diet can help your immune system become more effective at fighting off germs. Pumpkins contain vitamins C and E, beta carotene, folate and iron, which all help strengthen your immune system.
5. They leave you feeling fuller for longer
“Pumpkins are high in fiber but low in calories, which means they can help you feel full without increasing your overall food intake,” said George. “Because they’re such a good source of fiber, pumpkins can also help curb your appetite.”
The best way to reap the health benefits from this seasonal superfood is by avoiding high levels of sugar and artificial flavoring found in pumpkin-flavored treats. Instead, roast your pumpkin to make a savory soup or side dish. If you’re cooking or baking with pumpkin puree, look for the kind without added sugar.
At Inspira, we understand the challenges of healthy eating. With help from our nutrition team, you can learn to make healthy choices and develop a strategy that fits your lifestyle. To learn more, make an appointment with a dietitian.
Inspira Health is a high reliability organization (HRO), which means safety is the top priority for patients and staff. To make an appointment, call 1-800-INSPIRA.
FAQs
Julia Zumpano, a registered dietitian at Cleveland Clinic, says pumpkin is a superfood. "It's high in fiber, which helps with blood sugar management, helps keep you more satisfied, helps with gut health and digestion," she says. "(It) can also help lower bad levels of cholesterol, (and) it's very low in calories."
What are 5 benefits of eating pumpkin? ›
What are the five benefits of eating pumpkin?
- Improve skin health.
- Improve eye health.
- Support heart health.
- Support immune function.
- Support a healthy gut.
Julia Zumpano, a registered dietitian at Cleveland Clinic, says pumpkin is a superfood. "It's high in fiber, which helps with blood sugar management, helps keep you more satisfied, helps with gut health and digestion," she says. "(It) can also help lower bad levels of cholesterol, (and) it's very low in calories."
What are the healing properties of pumpkin? ›
Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. What's more, its low calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants may boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health.
What does pumpkin do to your gut? ›
And pumpkins are also great for our gut: They are full of fibre, which helps to form stools, keep us regular and feed our gut bacteria. Potassium supports normal cell function throughout the body and low levels may lead to constipation and fatigue.
What organ is pumpkin good for? ›
“Because they're rich in vitamin A, pumpkins also lower your risk for certain types of cancer, including prostate and lung cancer.” Additionally, pumpkins contain carotenoids, a pigment that functions as an antioxidant. Carotenoids may lower your risk of developing throat, pancreatic, stomach and breast cancer.
What is the healthiest way to eat pumpkin? ›
There are many ways to enjoy pumpkin. For the healthiest versions, try using it in savory dishes like soup or as a roasted vegetable.
What does pumpkin do to your brain? ›
Both pumpkin and pumpkin seeds are rich in fiber, and fiber promotes good brain health. A high-fiber diet has been shown to lead to a healthy gut, which leads to positive brain health.
Does pumpkin detox your body? ›
Pumpkin detox can be seen as a short-term solution to achieve goals such as cleansing the body, balancing the digestive system and losing weight. Therefore, it can often be repeated several times to achieve a specific goal.
Why is pumpkin good for your lungs? ›
Pumpkins are rich in carotenoids, which are associated with higher lung function. Carotenoids also contain antioxidant and anti-inflammatory properties, which promote overall health and comfort.
“Pumpkin is high in potassium, which is a key ingredient for heart health,” Zumpano says. A cup of pumpkin contains 16% of your daily recommended amount of potassium. And it also has heart-healthy vitamin C, fiber and antioxidants, which can help prevent heart disease.
Why is pumpkin good for eyes? ›
As a matter of fact, the nutrients found in pumpkins and other carotenoids are said to reduce risk of cataracts as well as age-related macular degeneration. The vitamin A found in pumpkin contributes toward the promotion of good eyesight.
Is pumpkin good for the liver? ›
Pumpkin – Pumpkin is another great source of β-cryptoxanthin, which prevents against oxidative stress in the liver.
Is it safe to eat pumpkin every day? ›
It is safe and healthy to eat pumpkin every day, but Campbell suggests sticking to only one serving per day—about half a cup of canned pumpkin and one cup of raw pumpkin – for a couple reasons. “Although pumpkins are great for you, they do contain a good amount of fiber,” says Menshulam.
What are the side effects of pumpkin eating? ›
Side effects from pumpkin products are rare, but might include stomach discomfort, diarrhea, and nausea. It might also cause itching, rash, and allergic reactions in some people. When applied to the skin: There isn't enough reliable information to know if pumpkin seed oil is safe or what the side effects might be.
What are the mental health benefits of pumpkin? ›
Pumpkin seeds contain a ton of magnesium which many studies have shown is great for helping relieving anxiety, stress, and making you calmer. Over the last 50 years, the consumption of magnesium has plummeted while rates of anxiety have gone up drastically in that same time.
Is it good to eat pumpkin every day? ›
It is safe and healthy to eat pumpkin every day, but Campbell suggests sticking to only one serving per day—about half a cup of canned pumpkin and one cup of raw pumpkin – for a couple reasons. “Although pumpkins are great for you, they do contain a good amount of fiber,” says Menshulam.
