Pumpkin offers a variety of health benefits and can be added to your list of eats as part of a healthy diet. Dietitian Jodie Yeo from Bright Vision Hospital, under SingHealth Community Hospitals, shares more.
More than a classic Halloween decoration (jack-o-lantern), pumpkin is also a nutrient-rich vegetable that can be enjoyed all year round. Pumpkin contains a range of nutrients including fibre, carbohydrate, vitamins and minerals. Having an adequate amount of these nutrients can provide many health benefits.
Dietitian Jodie Yeo from Bright Vision Hospital, under SingHealth Community Hospitals (SCH), a member of the SingHealth group, shares more about its health benefits. Because #healthiswealth #healthforgood
Restaurant recipe: Grilled Portobello and Scallop on Pumpkin Puree by Rakuya
Health Benefits of Pumpkins
1. Source of vitamin A
Pumpkin is a rich source of carotenoids (beta-carotene, alpha-carotene and beta-cryptoxanthin), which contribute to their orange colour and are converted to vitamin A in our body.
According to Health Promotion Board, the recommended daily allowance for vitamin A (retinol equivalent) is 750 micrograms per day for adults age 18 years and above.
Vitamin A is essential in protecting the cornea, maintaining the function of the retina and preventing night blindness. The large boost of vitamin A you get from pumpkin isn’t just good for your eyes; it also helps to improve your immunity against infections and viruses.
The cooking and chewing of well-cooked pumpkin helps to release carotenoids. Since carotenoids are fat-soluble, cooking pumpkin with healthy oils or adding healthier fat will help in its absorption. #goodforhealth
Related article: Vitamin A - Best Food Sources and Why Your Body Needs It
2. Full of antioxidants
Carotenoids (including alpha and beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin, lycopene) found in pumpkin act as antioxidants. Pumpkin is also a good source of vitamin C, which is another antioxidant that can protect your body against oxidative stress and prevents age-related macular degeneration, cataracts, certain cancers and heart disease.
3. High in carbohydrates and fibre
Pumpkin is a starchy vegetable, providing carbohydrate and the energy needed to fuel our body. As pumpkin is also rich in fibre, it keeps you feeling full for longer and reduces your urge to snack between meals. The high fibre content further promotes more regular bowel movements.
Even though pumpkins may be filling, they are low in calories – a cup of pumpkin contains only about 50 calories or the equivalent of one slice of white bread.
4. Contains other vitamins and minerals
Pumpkin also contains other vitamins and minerals such as potassium and small amounts of iron, folate and magnesium. These nutrients are needed to maintain good health.
Remember to also include whole grains, lean proteins and other colourful fruits and vegetables as part of a healthy balanced diet.
Nutritionalanalysisof pumpkin
A cup of cooked pumpkin (approximately 245g) contains:
| Energy | 49 kilocalories |
| Carbohydrate | 12.7 grams |
| Dietary Fibre | 2.7 grams |
| Vitamin A REA (retinol activity equivalents) | 706 micrograms |
| Vitamin C | 11.5 milligrams |
Ref: L20
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FAQs
Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. What's more, its low calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants may boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health.
What is the healthiest part of a pumpkin? ›
Pumpkin seeds are packed with protein, fiber and many other minerals, such as iron, copper, magnesium, manganese, phosphorous, zinc, potassium, folate, niacin and selenium. They also contain healthy poly- and mono-unsaturated fats.
What organ is pumpkin good for? ›
It offers a long list of nutrients that protect and support the heart, such as vitamins A, B1, B6, and C, copper, fiber, folate, and manganese. Pumpkin provides calcium, potassium, and magnesium, which can help keep your heartbeat regular and your blood pressure low.
What is the most nutritious way to eat a pumpkin? ›
There are many ways to enjoy pumpkin. For the healthiest versions, try using it in savory dishes like soup or as a roasted vegetable.
What does pumpkin do to your gut? ›
Fill Up on Fiber, Fiber and More Fiber
Pumpkins pack a healthy dose of fiber, which is proven to support digestive health, regulate blood sugar and reduce the risk of heart disease. Basically, the more fiber, the better. And to that end, pumpkin is an obvious choice.
What does pumpkin do to your brain? ›
Both pumpkin and pumpkin seeds are rich in fiber, and fiber promotes good brain health. A high-fiber diet has been shown to lead to a healthy gut, which leads to positive brain health.
Which is healthier pumpkin or apple? ›
In the pumpkin pie, calories, carbs and sodium are lower, while protein is higher. But the apple pie takes the cake when it comes to fiber and potassium, and it has less added sugar.
Can I eat pumpkin every day? ›
It is safe and healthy to eat pumpkin every day, but Campbell suggests sticking to only one serving per day—about half a cup of canned pumpkin and one cup of raw pumpkin – for a couple reasons. “Although pumpkins are great for you, they do contain a good amount of fiber,” says Menshulam.
Is pumpkin better for you than potato? ›
Simply put, pumpkin is a weight-loss friendly food because you can consume more of it than other carb sources — such as rice and potatoes — but still take in fewer calories. What's more, pumpkin is a good source of fiber, which can help curb your appetite.
Does pumpkin cleanse the liver? ›
You can also support liver function by including pumpkin and other antioxidant-rich foods in your diet. These antioxidants help your liver break down fats, proteins, and carbohydrates — and filter harmful substances out of your bloodstream.
Pumpkin is a starchy vegetable, providing carbohydrate and the energy needed to fuel our body. As pumpkin is also rich in fibre, it keeps you feeling full for longer and reduces your urge to snack between meals. The high fibre content further promotes more regular bowel movements.
Is pumpkin good for clogged arteries? ›
Pumpkins also contain soluble and insoluble fiber. Soluble fiber helps to soak up LDL cholesterol, which is the bad cholesterol that can clog your arteries and lead to high cholesterol levels.
Are pumpkins a Superfood? ›
Beth Czerwony, RD, a registered dietitian at Cleveland Clinic, said pumpkin is a superfood that is low-fat, low-calorie, and packed with plenty of nutrients. “It's going to have more fiber, it's going slowdown that rate of digestion, so it's going to keep you fuller longer,” she said.
Why is pumpkin good for your lungs? ›
The brightly colored flesh of pumpkins contains a variety of lung-health-promoting plant compounds. They're especially rich in carotenoids, including beta carotene, lutein, and zeaxanthin — all of which have powerful antioxidant and anti-inflammatory properties ( 13 ).
Is pumpkin better for you than sweet potato? ›
However, if you place the two in a side-by-side comparison, sweet potato generally outpaces pumpkin in its nutritional makeup from vitamin A to fiber to protein. While pumpkin is a light, low sugar option, sweet potatoes do more heavy lifting and will ultimately feed your body more essential nutrients.
Is it good to eat pumpkin every day? ›
Pumpkin is very healthy and considered safe for most. However, some people may experience allergies after eating pumpkin (32). It's also considered mildly diuretic, which means eating a lot of pumpkin may induce a “water pill”-like reaction, increasing the amount of water and salt your body expels through urine (33).
Is pumpkin good for the liver? ›
Pumpkins may protect the liver against fatty liver progression. Bioactive compounds in pumpkin, like phenolic compounds and β-carotene, may be responsible for liver protection. Unsaturated fatty acids may lower blood cholesterol levels and increase cholesterol breakdown in the liver.
Does pumpkin lower blood pressure? ›
To help decrease your blood pressure, try eating pumpkin, which contains potassium that helps to control blood pressure. Potassium also helps with bone health and decreases your risk for diabetes. Around 10% of your daily potassium is found in just a half-cup serving of canned pumpkin.
