Savor the flavors of the season by learning about the health-boosting benefits.
Pumpkin is so much more than a charming porch decoration: it’s a nutritious and delicious ingredient for so many delicious fall recipes! If you need extra reasons to fit more pumpkin recipes into your meals this season, take a look at these seven health benefits of pumpkin!
- Robust nutrient profile
- Improves digestive health
- Helps blood pressure and cholesterol
- Boosts the immune system
- Protects your vision
- Wards off chronic diseases
- Promotes healthy skin
Let’s explore these health benefits of pumpkin below!
Robust nutrient profile
Since pumpkin is often included in more sugary foods like muffins and pie, you might not realize how nutrient-rich it is on its own. Pumpkin is low-calorie and balanced with fiber, protein, and tons of vitamins and minerals, including vitamin A, vitamin C, zinc, magnesium, copper, potassium, and more. Have a snack of pumpkin seeds for satiating healthy fats and more plant protein!
Improves digestive health
Whether you cook down a pumpkin yourself or buy it pre-cooked and pureed in a can, pumpkin is a high-fiber food, with about 7g per cooked cup. Dietary fiber is crucial for digestive health — not only does it help keep you regular, but it keeps your healthy gut bacteria thriving and controls hunger, which can aid in managing weight.
Helps blood pressure and cholesterol
As we just covered, pumpkin is a great source of fiber, and fiber-rich foods are renowned for their ability to promote healthy blood pressure and cholesterol. Plus, since high blood pressure is associated with hearing loss, pumpkin can even help protect your hearing health!
Boosts the immune system
Want to avoid those seasonal viruses as the weather gets colder? Vitamin A, Vitamin C, and zinc are some of the best cold and flu fighters around! Since pumpkin contains all of these and more, it’s a very timely fruit to keep around!
Protects your vision
We all know that carrots are good for our eyes, but they aren’t the only orange vision-boosters around! Orange foods are rich in carotenoids, including beta-carotene, which our systems convert into vitamin A. This nutrient protects our eyes by keeping our corneas lubricated and supporting a protein called rhodopsin that helps us see in low light. Pumpkin also contains lutein and zeaxanthin, which lower your risk of developing cataracts or macular degeneration!
Wards off chronic diseases
A diet rich in nutritious vegetables and fruits like pumpkin can help boost our immunity against short-term diseases, but it can also support our overall health and longevity in the face of long-term chronic illnesses. Antioxidants battle cancer-causing free radicals, while fiber, vitamin C, and potassium can lower your risk of heart disease.
Promotes healthy skin
Want to keep your skin healthy and glowing? Pumpkin has plenty of skin-protecting nutrients too! Vitamin A is a heavy lifter here again: beta-carotene can make our skin more naturally sun-resistant, and the sun is a significant cause of aging. Vitamin C is another of pumpkin’s key skin health nutrients, stimulating collagen production and adding more protective antioxidants.
Excited about the health benefits of pumpkin and want to add some more seasonal ingredients to your arsenal? Check out these other healthy fall foods!
