Pumpkin Health Benefits

Pumpkin Galore

A couple of days ago, I had some pumpkin and chopped them into small pieces, and boiled them with a couple of other vegetables. I just seasoned them with vegetable seasoning and had them for supper. It was a big piece of pumpkin and so I had some leftovers and I had them for probably three consecutive days.

Then, my neighbor gave me a huge cut of pumpkin bigger than what I had before. So, I cut it up into small pieces again and boiled them again with other vegetables, and seasoned them. I had them for my supper for the next maybe four days.

You know what people say, “It never rains unless it pours.” This time it was very good rain, pouring in my house.

An Idea

Then I just realized I have not had any topic about pumpkin and I have been eating it for a few days now. That is why I am writing this topic now as I feel that I have to share the nutritional benefits of the pumpkin.

Disclaimer: Information on this topic is derived through The Food Revolution which gives a detailed and concise explanation of the benefits of pumpkin. I do greatly appreciate its contribution and I do give thanks with a grateful heart.

What is a Pumpkin?

A pumpkin is a cultivar of winter squash that is round with smooth, slightly ribbed skin and is most often deep yellow to orange in coloration. The thick shell contains the seeds and pulp.

9 Surprising Health Benefits of Pumpkins

Pumpkin is a type of squash. Though it’s technically a fruit, it’s usually considered a vegetable.

Pumpkins seeds are nutrient powerhouses. But pumpkin flesh is also rich in nutrients. It’s packed with fiber, vitamins, and minerals and can be consumed regularly to help you thrive throughout fall and winter.

1) Pumpkins help boost immunity to keep you well.

Both pumpkin flesh and seeds are high in vitamin C and antioxidants, including beta-carotene and other carotenoids.

In fact, pumpkin is one of the best sources of beta-carotene and the other synergistic carotenoids. Together, they give pumpkins their bright, eye-catching color.

Beta-carotene is good for your immune system because it’s converted into vitamin A, triggering the creation of white blood cells, which fight infection and help keep you well.

2) Pumpkins can help cleanse the liver.

Beta-carotene and other carotenoids in pumpkins improve the tissue health of the liver and also help detoxify the liver.

3) Pumpkins help keep your eyes healthy.

In addition to their immune benefits, beta-carotene and the other carotenoids, including lutein, are important for eye health.

But these are only some of the many antioxidants found in pumpkin that can help you prevent degenerative damage to your eyes.

According to the National Institutes of Health, a cup of cooked pumpkin contains more than 200% of your recommended daily intake of vitamin A — which aids vision, particularly in dim light.

4) Pumpkins can help you feel full — supporting weight loss.

Pumpkin is packed with fiber, helping you feel fuller and more satisfied for longer. Fiber is associated with weight loss, too.

It slows the rate of sugar absorption into the blood and is beneficial for digestion.

5) Pumpkins help keep your skin healthy.

Eating pumpkin can help improve the appearance and texture of your skin.

The antioxidants in pumpkins, particularly the carotenoids and vitamins C and E, help improve your skin’s health.

6) Pumpkins are a heart-healthy choice.

The potassium in pumpkins can have a positive effect on blood pressure.

A 2017 study published in “Nutrition, Metabolism and Cardiovascular Diseases” suggests that consuming enough potassium may be almost as important as decreasing sodium (salt) intake for treating high blood pressure.

Another study showed how participants with the highest amount of beta-carotene had approximately half the risk of death from cardiovascular disease compared to those with the lowest amount.

The soluble fiber in pumpkin is also useful for lowering cholesterol and triglycerides.

7) Pumpkins can help prevent cancer.

Pumpkins are packed with antioxidants, and eating them often may help reduce the risk of many types of cancer.

Specifically, according to the National Cancer Institute, the beta-carotene in pumpkins may play a role in cancer prevention.

And as the NIH discovered, food sources of beta-carotene work far better than supplements, particularly when the food sources contain the full range of carotenoids.

8) Pumpkins can help treat type 2 diabetes and lower blood sugar.

Eating pumpkin can have a variety of beneficial effects for diabetics — and for lowering blood sugar.

A 2009 study published in “Bioscience, Biotechnology, and Biochemistry,” found that substances in pumpkin may help improve insulin resistance and slow the progression of diabetes.

Multiple studies, including a 2007 study published in the “Journal of Medicinal Food” and a 2005 study published in “Plant Foods for Human Nutrition,” have demonstrated how substances in pumpkin can lower blood sugar levels.

9) Pumpkins can help reduce inflammation and the risk of arthritis.

Regular intake of the carotenoid beta-cryptoxanthin, which is found in pumpkin, can cool unwanted inflammation.

A study also showed how increasing consumption of this carotenoid is associated with a reduced risk of developing inflammatory disorders, such as rheumatoid arthritis.

Who should not eat pumpkin?

But some people might experience allergies after eating pumpkin. It’s mildly diuretic in nature and may harm people who take medicines such as lithium. Pumpkin is all healthy but pumpkin-based junk foods like lattes, pies, and candies are loaded with sugar, which is not good for health.

Is pumpkin A Superfood? Superfood: Pumpkin

It’s high in vitamin C and beta carotene. Pumpkins are also high in lutein and zeaxanthin, substances that may help prevent the formation of cataracts and reduce the risk of macular degeneration.

Is pumpkin high in iron? Pumpkin Seeds

Pumpkin seeds are a delicious snack that also doubles as an excellent source of iron. One ounce serving of pumpkin seeds can provide the body with 2.5 mg of iron.

Can I eat pumpkin every day?

A healthful fiber intake can also help reduce the risk of colon cancer. With nearly 3 g of fiber in I cup of cooked, fresh pumpkin, and more than 7 g in canned pumpkin, adding pumpkin to a daily diet can help a person increase their fiber intake.

Does pumpkin pie have a lot of sugar?

At around 300 calories, 14 grams of fat, and 21 grams of sugar, pumpkin pie is a much better choice. Pumpkin pie still contains a lot of fat and sugar, however, so moderation is key.

A Little Bonus


This is the traditional holiday pumpkin pie. This classic recipe has been on LIBBY’S® Pumpkin labels since 1950. This pie is easy to prepare and even easier to enjoy. Just mix, pour, bake for a delicious homemade tradition.



Step 1

Mix sugar, cinnamon, salt, ginger and cloves in small bowl. Beat eggs in large bowl. Stir in pumpkin and sugar-spice mixture. Gradually stir in evaporated milk.

Step 2

Pour into pie shell.

Step 3

Bake in preheated 425° F oven for 15 minutes. Reduce temperature to 350° F; bake for 40 minutes or until knife inserted near center comes out clean. Cool on a wire rack for 2 hours. Serve immediately or refrigerate.

Please let us know in the comments below.

  • Do you eat pumpkin? If so, how do you prepare it?
  • Does anyone in your family have a history of an illness who might be able to be helped by these recommendations?
  • Has your doctor suggested a pumpkin as part of beneficial food for your health?


Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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