7 Possible Health Benefits of Pumpkin You Should Know
From immune support to healthy digestion to cardiovascular health, pumpkin’s potential benefits are vast — and there’s research to back them up.
1. The fiber and pectin found in pumpkin flesh may aid digestion
Dietary fiber is an essential nutrient primarily associated with nourishing the digestive tract and preventing constipation, but its benefits extend far beyond that. In addition to improving gut health, fiber supports cardiovascular and metabolic health and promotes longevity.
Despite the many benefits of fiber, many people do not consume enough of this nutrient, posing a public health problem.
One cup of cooked pumpkin flesh contains 2.7 g of fiber, making it an excellent source. Pumpkin flesh is also rich in pectin, a type of soluble fiber. “Pectin is a natural prebiotic that helps nourish healthy probiotic microbes in the gut,” says Jenna Volpe, RDN, based in Austin, Texas. She adds that’s why pumpkin tends to be well tolerated in low-FODMAP and irritable bowel syndrome-friendly meal plans. Prebiotic strains found in pectin may support the gut microbiome by stimulating the growth of beneficial bacteria, according to laboratory studies.
2. Potassium in Pumpkin May Help Lower Blood Pressure
Bananas aren’t your only option for getting enough potassium. One cup of cooked pumpkin provides 564 mg of this nutrient, which may help lower blood pressure and, therefore, reduce the risk of heart disease and stroke.
“A diet rich in potassium helps lower blood pressure in people with or at risk of hypertension by causing the kidneys to excrete excess sodium,” says Blake.
Potassium is an essential nutrient, but Americans don’t get enough of it. According to the National Institutes of Health, potassium is considered a nutrient of public health concern, since the American 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 such a thing as excess potassium because it can be harmful to anyone with kidney problems.
3. The beta-carotene in pumpkin converts to vitamin A, which has antioxidant properties
If you’ve ever wondered what gives the classic jack-o-lantern its famous orange color, you can thank a red-orange pigment called beta-carotene, which the human body converts into antioxidant-rich 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 dietary source of beta-carotene, a powerful antioxidant, which supports healthy eyes, skin and immunity,” says Volpe. Although it can vary among pumpkin species, beta-carotene is the primary carotenoid in most pumpkin varieties and is more concentrated in the skin and pulp than in the seeds.
Other food sources include sweet potatoes, carrots, orange peppers and cantaloupe. 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 also reduce the risk of certain cancers.
The high antioxidant content of pumpkins may contribute to their potential cancer-fighting properties, but more research is needed.
4. Pumpkins contain a solid source of immune-boosting vitamins and minerals
Your immune system is responsible for protecting your body from external invaders that could harm you. Needless to say, this is very important, especially during cold and flu season. Certain nutrients are beneficial for your immunity, and pumpkin contains several of them.
Pumpkin is a rich source of immune-boosting nutrients like iron and vitamins A, C, and E.
It is particularly rich in vitamin C and iron, with 11.5 mg and 1.4 mg respectively per 1 cup of cooked pumpkin.
Vitamin C may also contribute to better iron absorption.
And iron helps support the development and function of immune cells and fight invading pathogens. Consuming iron-rich pumpkin can therefore help you feel healthier.
5. Also thanks to beta-carotene, pumpkins can help reduce inflammation
Just like getting sick, inflammation is an inevitable part of life. It is the body’s response to offending agents or injuries. Acute inflammation is usually short-lived, such as when you accidentally cut your finger, and usually goes away within a few days.
But chronic inflammation, often linked to stress, is not a problem to ignore.
Chronic inflammation can lead to diseases linked to disability and mortality, such as diabetes, heart disease, cancer, kidney disease and autoimmune diseases.
Researchers are still studying how foods can affect inflammation levels in the body, but eating a nutrient-rich diet can help.
In many countries, people use pumpkin for its anti-inflammatory properties. The rich beta-carotene in pumpkins may be partly to blame. Beta-carotene has known anti-inflammatory activity and could potentially be used as a therapeutic agent against inflammatory diseases.
6. Nutrients in Pumpkin May Reduce Risk of Heart Disease
Heart disease is the leading cause of death in the United States.
Medical conditions such as high blood pressure, high cholesterol, diabetes and obesity can put you at increased risk, as can lifestyle choices like smoking, alcohol use, poor diet and lack of exercise. Adding nutrient-dense foods like pumpkin, containing fiber, potassium and antioxidants, can help promote heart health.
In addition to eating the right amount of calories, exercising regularly and living tobacco-free, the American Heart Association recommends eating a variety of fruits and vegetables and reducing excess sodium for heart health.
Potassium is a key player in processing sodium, so eating potassium-rich foods like pumpkin can help you control your sodium levels. Dietary fiber has been consistently shown to reduce the risk of heart disease and improve cholesterol levels.
Pumpkins are also packed with antioxidants, which prevent disease by protecting damage from free radicals, unstable molecules that can damage cells.
7. Pumpkins May Support Eye and Skin Health
Eye and skin health inevitably change as we age, but certain nutrients can provide support. Beta-carotene is not the only carotenoid found in pumpkin: it also contains lutein and zeaxanthin. “The carotenoids lutein and zeaxanthin are known to help reduce the risk of age-related macular degeneration,” says Volpe. They can also help reduce cataracts.
Vitamins and carotenoids act as antioxidants, which may also play a role. “They help fight cellular 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.
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