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| Many of the potential health benefits of pumpkins are due to the antioxidant beta-carotene, which gives the fruit its bright orange color. |
The pulp, or flesh, of a pumpkin, transports numerous nutrients. According to Joan Salge Blake, RD, a clinical professor of nutrition at Boston University, "Pumpkin is a powerhouse of potassium and fiber, two nutrients that the majority of adults are failing to get enough of in their diets."
Although pumpkin is technically a squash, baked goods aren't the only way to enjoy the fruit, such as in muffins, pies, and bread. Cubes of pumpkin can be roasted and served with main dishes, or the cooked flesh can be added to soups, stews, curries, salads, and chilis. According to the U.S. Department of Agriculture (USDA), fresh pumpkin tastes best during the fall and winter seasons.
The flavors of fall can be enjoyed all year round with canned pumpkin. Steamed pumpkin can be easily added to smoothies, hummus, oatmeal, and pasta sauces using canned pumpkin. Instead of pumpkin pie filling, which may contain sugar, opt for plain canned pumpkins.
Here are seven good reasons to start eating pumpkin today, no matter how you like to eat it.
1. Pumpkin flesh, which is high in fiber and pectin, can aid digestion
Although it is most commonly associated with sustaining the digestive system and preventing constipation, dietary fiber has numerous other health benefits. According to the Mayo Clinic, fiber promotes longevity, supports cardiovascular and metabolic health, and improves gut health. Many people don't get enough of this nutrient, despite the numerous benefits of fiber.
The USDA states that one cup of cooked pumpkin flesh contains 7.1 grams of fiber, making it a great source. Pectin, a kind of soluble fiber, is also abundant in the flesh of pumpkins. According to Jenna Volpe, RDN, based in Austin, Texas, pumpkin tends to be well tolerated on low-FODMAP and irritable bowel syndrome-friendly meal plans because pectin helps feed the good, healthy probiotic microbes in the gut. According to research published in November 2017 in FEMS Microbiology Ecology, the prebiotic strains found in pectin may support the gut microbiome by rebalancing it toward a state that is more anti-inflammatory.
2. Pumpkin's high potassium content may assist in lowering blood pressure
When it comes to getting enough potassium, bananas aren't the only option. According to the Centers for Disease Control and Prevention (CDC), one cup of canned plain pumpkin contains 505 milligrams (mg) of this nutrient, which can help lower blood pressure levels and reduce the risk of heart disease and stroke. By causing the kidneys to excrete excess sodium, a diet high in potassium helps people with or at risk of hypertension lower their blood pressure, according to Blake.
Despite its importance as a nutrient, Americans aren't getting enough potassium. Since Americans consistently consume less than the recommended amount of potassium, the National Institutes of Health consider it a nutrient of public health concern.
The average adult should consume 4,700 mg of potassium daily, according to the American Heart Association. Since potassium can be harmful to people with kidney problems, there is such a thing as too much of it.
3. Pumpkin's orange hue and vitamin A boost come from beta-carotene
Beta-carotene is a type of carotenoid, a class of pigments found in fruits and vegetables that also act as antioxidants. If you've ever wondered what gives the classic jack-o-lantern its infamous orange color, you can thank a red-orange pigment called beta-carotene, which the human body converts into vitamin A, which is rich in antioxidants.
According to Volpe, "the potent antioxidant beta-carotene, which supports healthy eyes, skin, and immunity," is found in abundance in pumpkin. According to the USDA, pumpkin actually has more beta-carotene than many of the foods in your kitchen. Sweet potatoes, carrots, orange bell peppers, and cantaloupe are additional food sources. Notice what they all have in common?
According to the National Institutes of Health, a diet high in vitamin A or beta-carotene may lower the risk of certain cancers. Vitamin A is an essential nutrient that is mostly linked to vision, immunity, reproduction, and development. Pumpkins' potential anti-cancer properties may be influenced by their high antioxidant content, but more research is ultimately required.
4. Vitamins and minerals that boost immunity can be found in abundance in pumpkins
Your body's defense against potentially harmful external invaders is provided by your immune system. It goes without saying how significant it is, particularly during the flu season. Pumpkin is rich in a number of nutrients that strengthen your immune system.
The Cleveland Clinic says that pumpkin is full of immune-boosting nutrients like iron and vitamins A, C, and E. The USDA says that one cup of plain canned pumpkin has 10.3 mg of vitamin C, making it a good source.
According to research published in Molecules in September 2019, it also contributes to the increased absorption of iron. According to a review that was published in November 2019 in Frontiers in Molecular Biosciences, different immune cells can use iron for different things. Therefore, eating pumpkin that is rich in iron helps immunity in a number of different ways.
5. Pumpkins also have beta-carotene, which helps reduce inflammation
Inflammation is an inevitable part of life, just like getting sick. It is the body's reaction to harmful substances or injuries. According to the Cleveland Clinic, acute inflammation typically lasts for only a few days, like when you accidentally cut your finger. However, chronic inflammation should not be ignored.
According to a study that was published in Nature Medicine in December 2019, chronic inflammation can result in conditions like diabetes, heart disease, cancer, kidney disease, and autoimmune disorders—all of which are associated with disability and mortality. The Academy of Nutrition and Dietetics suggests that a nutrient-dense diet may be beneficial, despite the fact that researchers are still investigating the ways in which food can influence body inflammation levels.
According to a review that was published in Plants in June 2022, the anti-inflammatory properties of pumpkins are used by people in many countries. Pumpkins' abundance of beta-carotene may play a role. According to research that was published in March 2018 in the journal In Vivo, beta-carotene has strong anti-inflammatory properties. In fact, the researchers found that beta-carotene performed better than lycopene, another carotenoid.
6. Pumpkin's nutrients may lower the risk of heart disease
According to the CDC, heart disease is the leading cause of death in the United States. In addition to medical conditions like high blood pressure, high cholesterol, diabetes, and obesity, lifestyle choices like smoking, drinking alcohol, eating poorly, and not getting enough exercise can increase your risk. Pumpkin and other nutrient-dense foods may aid in heart health. Fiber, potassium, and antioxidants, all of which are good for the heart, can be found in abundance in pumpkin.
The American Heart Association recommends eating a variety of fruits and vegetables and reducing excess sodium for heart health, in addition to eating the right amount of calories, exercising frequently, and quitting smoking.
Since potassium plays a crucial role in the processing of sodium, consuming pumpkin and other potassium-rich foods can help you control your sodium intake. A review that was published in August 2019 in the Journal of the American College of Cardiology found that dietary fiber consistently improved cholesterol and triglyceride levels and reduced the risk of heart disease. According to the Cleveland Clinic, pumpkins also contain antioxidants that protect cells from free radical damage and prevent disease.