Pumpkin offers a variety of health benefits and can be added to your list of eats as part of a healthy diet. Dietitian Jodie Yeo from Bright Vision Hospital, under SingHealth Community Hospitals, shares more.
More than a classic Halloween decoration (jack-o-lantern), pumpkin is also a nutrient-rich vegetable that can be enjoyed all year round. Pumpkin contains a range of nutrients including fibre, carbohydrate, vitamins and minerals. Having an adequate amount of these nutrients can provide many health benefits.
Dietitian Jodie Yeo from Bright Vision Hospital, under SingHealth Community Hospitals (SCH), a member of the SingHealth group, shares more about its health benefits. Because #healthiswealth #healthforgood
Restaurant recipe: Grilled Portobello and Scallop on Pumpkin Puree by Rakuya
Health Benefits of Pumpkins
1. Source of vitamin A
Pumpkin is a rich source of carotenoids (beta-carotene, alpha-carotene and beta-cryptoxanthin), which contribute to their orange colour and are converted to vitamin A in our body.
According to Health Promotion Board, the recommended daily allowance for vitamin A (retinol equivalent) is 750 micrograms per day for adults age 18 years and above.
Vitamin A is essential in protecting the cornea, maintaining the function of the retina and preventing night blindness. The large boost of vitamin A you get from pumpkin isn’t just good for your eyes; it also helps to improve your immunity against infections and viruses.
The cooking and chewing of well-cooked pumpkin helps to release carotenoids. Since carotenoids are fat-soluble, cooking pumpkin with healthy oils or adding healthier fat will help in its absorption. #goodforhealth
Related article: Vitamin A - Best Food Sources and Why Your Body Needs It
2. Full of antioxidants
Carotenoids (including alpha and beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin, lycopene) found in pumpkin act as antioxidants. Pumpkin is also a good source of vitamin C, which is another antioxidant that can protect your body against oxidative stress and prevents age-related macular degeneration, cataracts, certain cancers and heart disease.
3. High in carbohydrates and fibre
Pumpkin is a starchy vegetable, providing carbohydrate and the energy needed to fuel our body. As pumpkin is also rich in fibre, it keeps you feeling full for longer and reduces your urge to snack between meals. The high fibre content further promotes more regular bowel movements.
Even though pumpkins may be filling, they are low in calories – a cup of pumpkin contains only about 50 calories or the equivalent of one slice of white bread.
4. Contains other vitamins and minerals
Pumpkin also contains other vitamins and minerals such as potassium and small amounts of iron, folate and magnesium. These nutrients are needed to maintain good health.
Remember to also include whole grains, lean proteins and other colourful fruits and vegetables as part of a healthy balanced diet.
Nutritionalanalysisof pumpkin
A cup of cooked pumpkin (approximately 245g) contains:
| Energy | 49 kilocalories |
| Carbohydrate | 12.7 grams |
| Dietary Fibre | 2.7 grams |
| Vitamin A REA (retinol activity equivalents) | 706 micrograms |
| Vitamin C | 11.5 milligrams |
Ref: L20
Other food and nutrition articles you may be interested in:
Healthy Eating: Separating Myth From Fact
Nutrition Facts: Making Sense of the Numbers
4 Foods to Lower Blood Pressure (and Prevent Hypertension)
FAQs
It offers a long list of nutrients that protect and support the heart, such as vitamins A, B1, B6, and C, copper, fiber, folate, and manganese. Pumpkin provides calcium, potassium, and magnesium, which can help keep your heartbeat regular and your blood pressure low.
What are the benefits of eating pumpkin? ›
5 Health Benefits of Pumpkin, the Spookiest Superfood
- Pumpkins can improve your vision. Pumpkins are rich in beta carotene, an antioxidant that your body turns into vitamin A. ...
- They lower your cancer risk. ...
- Pumpkins are a heart-healthy food. ...
- They can give you an immunity boost. ...
- They leave you feeling fuller for longer.
There are many ways to enjoy pumpkin. For the healthiest versions, try using it in savory dishes like soup or as a roasted vegetable.
Is pumpkin a carb or protein? ›
Pumpkin is a starchy vegetable, providing carbohydrate and the energy needed to fuel our body. As pumpkin is also rich in fibre, it keeps you feeling full for longer and reduces your urge to snack between meals.
Why is pumpkin good for your stomach? ›
Pumpkins pack a healthy dose of fiber, which is proven to support digestive health, regulate blood sugar and reduce the risk of heart disease. Basically, the more fiber, the better. And to that end, pumpkin is an obvious choice.
What organs are pumpkins good for? ›
Takeaways. Pumpkin is an excellent source of nutrients, including vitamins, minerals, essential oils, protein, and fiber. This versatile fruit provides many health benefits for the skin, eyes, heart, gut, immunity, and more.
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.
Are pumpkins a Superfood? ›
Beth Czerwony, RD, a registered dietitian at Cleveland Clinic, said pumpkin is a superfood that is low-fat, low-calorie, and packed with plenty of nutrients. “It's going to have more fiber, it's going slowdown that rate of digestion, so it's going to keep you fuller longer,” she said.
Is canned pumpkin really healthy? ›
Canned pumpkin is just as nutritious as purée made from scratch, and it's much easier and more convenient, Ms. Lynett said. Just be sure to buy plain pumpkin purée and not pumpkin pie filling, which can have added sugar and sodium and may not provide as much fiber, she added.
What part of the pumpkin is not edible? ›
Which part of the pumpkin can I eat? You can eat all of the pumpkin - except for its stalk. Whether you can eat the skin or not depends on the variety. Smaller varieties such as onion squash have deliciously edible skin, the skin of larger varieties may be too tough to eat or less than appealing.
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.
Which is better for you, sweet potato or pumpkin? ›
However, if you place the two in a side-by-side comparison, sweet potato generally outpaces pumpkin in its nutritional makeup from vitamin A to fiber to protein. While pumpkin is a light, low sugar option, sweet potatoes do more heavy lifting and will ultimately feed your body more essential nutrients.
Can pumpkin help you lose weight? ›
Simply put, pumpkin is a weight-loss friendly food because you can consume more of it than other carb sources — such as rice and potatoes — but still take in fewer calories. What's more, pumpkin is a good source of fiber, which can help curb your appetite.
When not to eat pumpkin? ›
Pumpkin is considered a safe food for most healthy adults, but check with a healthcare provider if you have a history of food allergies, are pregnant, or are taking certain medications. U.S. Department of Agriculture. Pumpkin, canned, cooked. American Heart Association.
What are the side effects of pumpkin? ›
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.
Is pumpkin anti-inflammatory? ›
Pumpkins are considered a major superfood and believe it or not, they're actually an exceptional anti-inflammatory food. They are rich in carotenoids, especially in lutein, alpha-carotene and beta-carotene, along with other vitamins and minerals.
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.
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.
What are the benefits of eating pumpkin at night? ›
Pumpkin has other health benefits besides just increases your deep sleep. It can also lower blood pressure, boost your vision, and help you have a healthier heart. Pumpkin also contains 1.7 grams of dietary fiber per ounce, allowing you to feel fuller while eating less.
What are the beauty benefits of eating pumpkin? ›
Pumpkin enzymes are plentiful in antioxidant-rich vitamins A and C. These amazing ingredients refine and soothe the skin, reducing fine lines and wrinkles. A derivative of vitamin A, beta-carotene, boosts collagen production to help minimize wrinkles.
