Pumpkin is a type of winter squash that is native to North America and particularly popular around Halloween. However, pumpkin is nutritious and can be enjoyed year-round in both sweet and savory dishes. This article will explore the nutritional benefits of pumpkin, its potential health benefits, and how to incorporate it into a healthy diet.
Nutrition Facts
Pumpkin is low in calories but high in key nutrients. Here is an overview of the nutrition found in 1 cup of canned pumpkin (245 grams):
| Calories | 49 |
|---|---|
| Carbs | 12 grams |
| Fiber | 3 grams |
| Protein | 2 grams |
| Vitamin A | 245% DV |
| Vitamin C | 19% DV |
| Potassium | 5% DV |
| Iron | 8% DV |
As you can see, pumpkin is low in calories and high in fiber. It’s also packed with vitamin A, delivering more than twice the daily value (DV) in just one cup. Pumpkin also contains vitamin C, potassium, and iron.
Beneficial Plant Compounds
In addition to vitamins and minerals, pumpkin contains beneficial plant compounds including:
- Carotenoids – Pumpkin is one of the richest sources of lutein and zeaxanthin, two compounds associated with eye health.
- Phytosterols – Pumpkin seeds contain phytosterols which may help lower LDL (bad) cholesterol.
- Cucurbitacins – Compounds found in all squashes and may have anti-inflammatory and anticancer benefits.
Overall, the rich nutrient and plant compound profile contributes to pumpkin’s health properties.
Health Benefits
Research suggests that adding pumpkin to your diet may provide the following benefits:
1. Supports Eye Health
Pumpkin is loaded with carotenoids like lutein and zeaxanthin which help maintain healthy eyesight. Data also links eating more lutein and zeaxanthin to up to a 40% lower risk of developing age-related macular degeneration (1).
2. May Improve Heart Health
The fiber, potassium, and vitamin C in pumpkin all support heart health. Pumpkin seeds are also rich in phytosterols that may help lower cholesterol (2). According to studies, consuming pumpkin or pumpkin seeds may lower blood pressure, reduce arterial stiffness, and improve cholesterol profiles (3, 4, 5).
3. Boosts Immunity
Pumpkin is rich in vitamin A, vitamin C, and other nutrients that boost immunity. One study found supplementing with vitamin A reduced child mortality by 15% in low-income countries (6). Vitamin C also helps maintain white blood cell function and supports the immune response.
4. May Have Anti-Cancer Effects
Certain compounds found in pumpkin, such as cucurbitacins, may have protective effects against cancer. Test tube studies indicate cucurbitacins can prevent the growth and spread of colon, lung, prostate, ovarian and other cancers (7, 8).
5. May Improve Bladder and Prostate Health
Pumpkin seed oil supplements may improve bladder and prostate health by providing phytosterols and fatty acids. In one study, pumpkin seed oil reduced symptoms of an overactive bladder by up to 40% compared to a placebo (9). It may also relieve benign prostatic hyperplasia (BPH) symptoms.
6. Could Aid Weight Loss
Pumpkin is low in calories and high in filling fiber which could help with weight management. One study found that consuming pumpkin juice before a meal increased feelings of fullness and reduced calorie intake by up to 20% (10).
Downsides of Pumpkin
Pumpkin is highly nutritious and linked to many health benefits. However, there are some downsides:
- Beta-carotene in pumpkin can turn skin orange if consumed in very high amounts. This effect is temporary and harmless (11).
- Canned pumpkin contains added sugars. Select unsweetened pumpkin to avoid added sugar.
- Large amounts of fiber from pumpkin can cause gastrointestinal side effects like gas, cramps or diarrhea.
- Pumpkin allergies, while rare, can cause a rash, upset stomach, or anaphylaxis. Those with food sensitivities should exercise caution.
For most people consuming normal food amounts, pumpkin does not have significant side effects. As with any food, moderation is key.
How to Add Pumpkin to Your Diet
Here are some simple ways to add more pumpkin into your diet:
1. Baked Goods
Pumpkin puree or canned pumpkin can be used to make muffins, breads, cookies and other baked goods. Replace up to half the oil or butter called for in a recipe with pureed pumpkin.
2. Oatmeal and Cereal
Mix pumpkin puree, pumpkin pie spice, cinnamon, or chopped pumpkin into your morning oatmeal or cereal for extra flavor and nutrition.
3. Smoothies
Add canned pumpkin, pumpkin puree or pumpkin pie spice to smoothies. Pumpkin pairs well with banana, cocoa, nut butter, yogurt, and milk or non-dairy milk.
4. Pumpkin Soup
Make a creamy pumpkin soup by simmering pumpkin puree with chicken or vegetable broth and your choice of herbs and spices. Garnish with pepitas, cream, and fresh herbs.
5. Pumpkin Chili
Whip up a hearty pumpkin chili by sautéing onion and garlic with chili powder, adding pumpkin puree and tomato sauce, then simmering with beans and vegetables. Top with avocado and pumpkin seeds.
6. Pumpkin Lasagna
Use pumpkin puree as the sauce, ricotta filling, or both when making vegetable or meat lasagna. Add spinach, zucchini, or sausage for extra flavor.
7. Pumpkin Hummus
Blend canned pumpkin with chickpeas, tahini, olive oil, garlic, and spices to make a pumpkin hummus dip for snacking.
8. Pumpkin Yogurt Parfait
Layer pumpkin spice yogurt with granola, chopped nuts, raisins and fresh or canned pumpkin bits to create a satisfying parfait.
9. Pumpkin Pasta Sauce
Saute onion and garlic, add pumpkin puree, vegetable broth, cream and your favorite Italian herbs and simmer to make a delicious pasta sauce. Toss with whole wheat pasta.
10. Pumpkin Pancakes
Mix pumpkin puree into whole grain pancake batter. Top pancakes with pecans, whipped cream, or maple syrup.
Types of Pumpkins
There are many varieties of pumpkins to choose from:
| Type | Best Uses |
|---|---|
| Sugar Pumpkin | Baking pies and other desserts |
| Cheese Pumpkin | Cooking, soups, purees |
| Dickinson Pumpkin | Carving Jack-o-lanterns |
| Mini Pumpkins | Decorating, roasting seeds |
| Jarrahdale Pumpkin | Soups, stews, baking |
| Cinderella Pumpkin | Ornamental and carving uses |
The most common choice for cooking is the sugar pumpkin or cheese pumpkin. Mini pumpkins and jarrahdale pumpkins also work well for roasting and purees. Larger pumpkins like Dickinson are best for carving.
Buying and Storing Pumpkin
Choose pumpkins that feel heavy for their size with smooth, firm skin free of blemishes. Avoid pumpkins with cuts, sunken spots, or moldy patches.
Store whole, uncut pumpkins in a cool, dry place for 1-2 months. Once carved or cut open, pumpkins should be cooked immediately and pumpkin puree stored in the fridge for 3-5 days or frozen for several months. Canned pumpkin can be stored in a pantry for 12-24 months.
Look for plain, unsweetened canned pumpkin rather than pumpkin pie mix, which has added sugar and spices. Check the ingredients for 100% pumpkin puree without thickeners, sweeteners, or flavors.
Pumpkin Recipes
Here are some delicious recipes to help you enjoy more pumpkin:
1. Pumpkin Oatmeal
Ingredients:
– 1/2 cup old fashioned oats
– 1/2 cup milk of choice
– 1/4 cup canned pumpkin
– 1 tsp pumpkin pie spice
– 1 tbsp chopped walnuts
– 1 tbsp raisins or dried cranberries
Instructions: Cook oats in milk and water. Stir in pumpkin, spice, nuts and dried fruit.
2. Pumpkin Soup
Ingredients:
– 1 tbsp olive oil
– 1 onion, diced
– 3 cups vegetable broth
– 15 oz can pumpkin puree
– 1/4 tsp each: salt, pepper, cinnamon, nutmeg
Instructions: Heat oil and sauté onion until soft. Add broth and pumpkin and bring to a boil. Reduce heat and simmer 10 minutes. Puree soup. Season with spices.
3. Pumpkin Smoothie
Ingredients:
– 1 cup milk
– 1/2 cup canned pumpkin
– 1 banana
– 1/2 tsp pumpkin pie spice
– 1 cup ice
Instructions: Combine all ingredients in a blender until smooth.
4. Pumpkin Chili
Ingredients:
– 1 tbsp olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 lb ground turkey
– 3 cups chopped pumpkin
– 1 15-oz can diced tomatoes
– 1 15-oz can kidney beans
– 1 tbsp chili powder
– 1 tsp cumin
– Salt and pepper to taste
Instructions: Heat oil and cook turkey, onion, and garlic until turkey is browned. Add remaining ingredients and simmer 20 minutes. Season with salt and pepper.
5. Pumpkin Pancakes
Ingredients:
– 1 cup all-purpose flour
– 2 tsp baking powder
– 1/4 tsp salt
– 1/4 tsp cinnamon
– 1 egg
– 3/4 cup milk
– 1/4 cup canned pumpkin
– 1 tbsp vegetable oil
Instructions: In a bowl, mix dry ingredients. In another bowl, whisk egg, milk, pumpkin, and oil. Fold wet ingredients into dry ingredients until just combined. Scoop batter onto a greased griddle and cook until golden brown on both sides.
Conclusion
Pumpkin is a nutritious, low-calorie food that provides important vitamins, minerals, and plant compounds that offer a range of health benefits. Adding pumpkin to your diet can enhance eye health, boost immunity, improve heart health markers, and may help reduce cancer risk and aid weight loss.
Pumpkin can be incorporated into both sweet and savory dishes. Try swapping pumpkin into baked goods, oatmeal, smoothies, soups, chili, and more for a nutritional boost. When shopping, select firm, heavy pumpkins free of blemishes. Store pumpkin properly and choose canned varieties with no added sugars or flavors.
Incorporating pumpkin into your eating pattern can add valuable antioxidants, satisfy your sweet tooth in a healthier way, and bring the festive flavors of fall to your kitchen. Enjoy experimenting with new pumpkin recipes to take advantage of the many nutritional benefits of this versatile squash.