Pumpkin Nutrition: 9 Amazing Health Benefits of Pumpkin

Amazing Health Benefits of Pumpkin

Pumpkin! It is a cultivar of a squash plant of Cucurbita pepo, which is round and has a slightly ribbed skin.

The native of pumpkin in North America but is popular all over the world, especially during Halloween.

Many people have a question in their mind that is pumpkin a fruit? Although they are looked like a vegetable but scientifically it is a fruit, as it contains seeds inside them.

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Pumpkins are a great fruit when it comes to taste beside this they are nutritious and provides a lot of health benefits to our body.

So, before jumping into the health benefits of pumpkin lets have a look at its nutrition profile.

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The nutrition profile of Pumpkin as served one cup of cooked Pumpkin
  • Protein: 2 grams
  • Carbs: 12 grams
  • Fiber: 3 grams
  • Vitamin C: 19% of the RDI
  • Iron: 8% of RDI ( Reference daily intake)
  • Vitamin E: 10% of RDI
  • Vitamin B2: 11% of RDI
  • Copper: 11% of the RDI
  • Potassium: 16% of the RDI
  • Vitamin A: 245% of the RDI
  • Calorie: 49

As listed above you can see the nutrition profile of Pumpkin, you probably can see a lot of RDI in Vitamin A which is our first health benefits of Pumpkin.

Health Benefits of Pumpkin

1. Contains a high amount of Vitamin A.

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The very first health benefits of pumpkin are that it contains a high amount of Vitamin A.

Being high in beta-carotene, which is a carotenoid that our body turns in Vitamin A.

Every bite of pumpkin can be helpful for that person who has Asthma, heart diseases. It also helps to maintain good skin, hair, eyesight and also prevents cancer.

2. A low calorie can promote Weight loss.

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After you have read the nutrition profile above you may have known that pumpkin is a nutrient dense food.

Though it is full of nutrients it has low calorie which is friendly for those people who are struggling for weight loss.

People like that can just put pumpkin in their weight loss diet and being low-calorie food it can help you lose weight.

Related Content: Proven Weight Loss Exercises for Men and Women

3. Boosts Immunity

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Pumpkin is high in Vitamin A, studies have shown that high vitamin intake can strengthen our immune system and help fight diseases and infections.

It also contains 19% of the RDI Vitamin C which can help in increase of white blood cells that can help the immune cells function more effectively and help in faster wound recover.

Besides vitamin A and Vitamin C, it also contains other nutrients like vitamin A, iron and folate which has also shown to strengthen the immune system.

4. Helps to reduce chronic diseases

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Everybody hates chronic diseases like cancer and major heart diseases.

Pumpkin can help your body to reduce chances from getting caught by this diseases. They contain antioxidants, like beta-carotene, alpha-carotene, and beta-cryptoxanthin. These help the body to neutralize free radicals stopping them from damaging the body cells.

In a research conducted it was found that these antioxidants help the skin from sun damage, lower eye problem, and risk of cancer.

5. Protects your Eyesight

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In a research, it was concluded that vitamin A deficiency was the common cause of blindness. Although eyesight diminish is common with old aged people.

Eating proper nutrients like Vitamin A can help to promote strong eyesight even during the old age.

Besides all this pumpkin is also one of the sources of zeaxanthin and lutein, which are two compounds linked to lower the risk of age-related macular degeneration and cataracts.

It also contains a good amount of Vitamin E and C which works as an antioxidant and prevent free radicals from damaging our eye cells.

6. Lowers risk of getting cancer

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Cancer is one of the chronic diseases, in a cancer victims body the cancer cells produce the free radicals which help them grow faster.

A compound called carotenoids which functions as an antioxidant is present in pumpkin allows to neutralize the free radicals and prevent from cancer multiply.

According to doctors, people who take a higher amount of beta and alpha-carotene had a low risk of getting pancreas, stomach, throat and breast cancer.

7. Benefits Heart Health

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Pumpkin also contains a good amount of vitamin C, fiber and potassium, all these nutrients has been linked to good health benefits.

Lower blood pressure and strokes both are factors of heart diseases. Studies have shown that higher intake of this nutrients may reduce the chances of getting this health issues.

Sometimes due to lack of antioxidants in the body, the LDL cholesterol can oxidize which can result in clump along the walls of the blood vessels and cause major heart diseases. Pumpkin contains a high amount of antioxidants which can help from cholesterol oxidization.

Related Content: How to Lower Cholesterol Level-Reduce Cholesterol

8. May Treat Diabetes

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A scientific test has shown that pumpkin can reduce the blood glucose level, improve glucose tolerance level and increase the insulin production.

As the pumpkin extracts have insulin-like effects it can help to reduce the blood sugar level and fight off diabetes.

Related Content: Home Remedies for Diabetes: Causes and Symptoms

9. Helps proper Digestion

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Pumpkin has 3 grams of fiber per one cup(245 gram). It being rich in fiber it makes you feel full and also promote healthy digestion.

According to research, the fibers slows down the absorption of carbohydrates so we do not experience blood sugar level highs and lows. Plus it is also mostly 90 percent made up of water that supports normal bowel movement and fewer stomach grumbles.

Who Should not eat Pumpkin?

Pumpkin is one of the delicious and nutritious fruit and is safe for most of the people.

But for some people taking pumpkin can result in allergies. Though taking a lot of pumpkins is not good for normal people too, as too much consumption can result to induce a “water-pill” like reaction.

Although Pumpkins are healthy foods with good nutrients there are several other pumpkin-based junk foods in the market that does not has the same taste as the natural one nor is nutritious as them. It is only loaded with added sugars which do not give health benefits as the natural does give to our body.


By the end of this, you may have known that pumpkins are a great source of vitamins, minerals, fiber, and antioxidants.

It is also the best food to include in the diet of people willing for weight loss.

The amazing nutrients and antioxidants of pumpkin helps you a lower risk of chronic diseases, boost your immune system, promote food eyesight, and healthy skin.

Pumpkin is a delicious, versatile and easy to add to your diet.

So better include this amazing fruit in your diet and experience the health benefits of pumpkins.

Shyam Rai

Hi mates, this is Shyam Rai a fitness Holic and a technology lover. I love fitness as it is in my veins. I teach people about how to stay fit and healthy. My main life motive is No Life without Fitness. Besides my primary interest in fitness, I also love science and Technology.

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