Eating pumpkin more often can bring six distinct benefits to the body, according to scientists cited by the health publication Health, ranging from better digestion to improved eyesight.
Pumpkin is one of the most popular autumn foods, commonly baked, boiled or added to soups and baked goods. It contains vitamins, minerals, fibre and antioxidants that the body needs, and can be prepared in several ways to gain the most benefit.
Supports gut health
According to Health, the benefit to the gut ranks first among pumpkin's advantages. The fruit contains fibre needed for normal bowel function and to support beneficial gut bacteria.
Pumpkin puree is especially rich in fibre: one cup of the canned product contains about 7 grams, roughly 30% of the recommended daily intake. Pumpkin skin also contains useful compounds, and studies show the polysaccharides found in the skin may have a beneficial effect on gut microflora.
Rich in antioxidants
Pumpkin is high in antioxidants, substances that help protect the body's cells from damage. This is why scientists are studying pumpkin's possible role in reducing the risk of certain cancers.
Some studies link eating pumpkin seeds to a lower risk of breast, colorectal and lung cancer. There is also some data pointing to a possible benefit of pumpkin in preventing prostate cancer, though scientists stress that further research involving human participants is needed to confirm the effect.
Boosts immunity
Pumpkin contains vitamin C, zinc and selenium, substances necessary for the immune system to function normally.
The fruit is also about 90% water, and adequate fluid intake is important for the body. Its fibre content is a further plus, since it supports gut health, which is closely linked to immune function.
Helps you feel fuller for longer
Pumpkin is low in calories. A cup of raw, cubed pumpkin contains only about 30 calories.
At the same time, its fibre helps maintain a feeling of fullness for longer. This makes pumpkin a good option for people watching their weight who want a more filling diet without a lot of calories.
Good for eyesight
Pumpkin is rich in vitamin A, as well as lutein and zeaxanthin, substances important for eye health.
Lutein and zeaxanthin accumulate in the retina and help protect the eyes. Getting enough of them in the diet is linked to a lower risk of age-related vision changes, including macular degeneration.
Good for the heart and blood pressure
Pumpkin contains potassium, calcium and magnesium, minerals necessary for normal cardiovascular function and for maintaining healthy blood pressure.
Another advantage of pumpkin is its low sodium content, which makes it a good fit for people watching their blood pressure.
How to eat pumpkin for the best benefit
Pumpkin can be prepared in different ways, including baking, boiling, or adding it to soups, baked goods and other dishes. Not only the flesh is edible, but also the seeds and skin.
Simple ways to add pumpkin to the diet include:
- pumpkin puree, which can be added to pies, pancakes, soups and stews
- baked pumpkin, cut into slices, drizzled with a little vegetable oil and salt, then roasted in the oven
- pumpkin seeds, dried or roasted and eaten as a snack
- pumpkin smoothies, made by blending pumpkin puree with fruit, yoghurt and a little cinnamon
- pumpkin soup, made by blending boiled or baked pumpkin with broth and adding spices to taste
Who should be cautious
Pumpkin is safe for most people, but in some cases extra care is needed.
People with digestive problems should be careful, since eating too much pumpkin or other high-fibre foods can lead to bloating, gas and stomach discomfort. An allergic reaction to pumpkin is rare but possible, and anyone who experiences one should stop eating it.
Raw, poorly washed pumpkin can carry harmful microorganisms on its surface, so the fruit should be washed thoroughly before cooking. Otherwise, as with any food, pumpkin can be safely included in the diet in season as long as it is eaten in moderation.
