Pumpkins may shine every fall in pies, breads, and lattes, but there’s good reason to enjoy this versatile fruit year-round. Often mistaken for a vegetable, pumpkins belong to the cucurbitaceae family (commonly known as gourds) and offer numerous health benefits. Here are 10 reasons to make pumpkin a regular part of your diet.
1. Boosts Immune Function
One cup of pumpkin contains more than the recommended daily intake of vitamin A, which is essential for immune health. According to registered dietitian Samantha Cassetty, vitamin A helps produce white blood cells that fight infection, enhancing the body’s ability to ward off illness.
2. Promotes Healthy Vision
Vitamin A is also vital for eye health. Registered dietitian Keri Gans explains that it helps the retina produce the pigments needed for proper vision, supporting good eyesight, especially in low-light conditions.
3. Packed with Antioxidants
Pumpkin is loaded with antioxidants like vitamins A, C, and E, which have strong anti-inflammatory properties. These antioxidants help combat free radicals, lowering the risk of heart disease, dementia, and some cancers, says Gans.
4. Improves Skin Health
Pumpkin seed oil is rich in vitamin E, known for rejuvenating and nourishing the skin. The oil helps reduce fine lines and wrinkles while keeping skin firm and hydrated by neutralizing free radicals.
5. Supports Healthy Blood Pressure
High in potassium, pumpkin can help regulate blood pressure. Potassium helps counteract the effects of sodium, which can lower the risk of hypertension, says Cassetty.
6. Aids Digestive Health
Pumpkin is a great source of fiber, which is essential for maintaining a healthy digestive system. Fiber not only promotes gut health but also helps you feel full, which can assist with weight management, stabilize blood sugar, and lower cholesterol levels, according to Gans.
7. Reduces Stress
Both pumpkin seeds and pumpkin flesh are high in magnesium, a mineral that plays a key role in stress regulation. Cassetty explains that magnesium helps manage cortisol levels, the body’s stress hormone, which can have a calming effect on the nervous system and improve sleep.
8. Strengthens Bones
Pumpkin is also rich in vitamin K, which is crucial for bone health. Vitamin K aids in bone formation by activating proteins involved in bone growth. Studies suggest that increased vitamin K intake is linked to a lower risk of fractures.
9. Promotes Heart Health
With nutrients like potassium, calcium, and fiber, pumpkin is heart-healthy. Its high fiber content helps lower cholesterol, while potassium helps manage blood pressure, both of which contribute to cardiovascular wellness.
10. Easily Incorporated Into Meals
Whether fresh, canned, or in the form of seeds, pumpkin is simple to add to your diet. Cassetty recommends including pumpkin in your meals a few times a week, noting that a standard serving is half a cup. You can blend it into smoothies, stir it into sauces, or use it in baked goods for natural sweetness.
For an easy and nutritious option, Cassetty suggests trying a simple pumpkin coconut soup, topped with nuts or pumpkin seeds for added protein and crunch. This versatile ingredient can bring rich flavor and nutrients to a wide variety of dishes.