What are the benefits of eating pumpkin?

There are many varieties of pumpkin, and this super versatile and nutritious vegetable can certainly be consumed much of the year round, plus, in a variety of ways. Here I go on to explain exactly why you may be persuaded to include more of this vegetable in your diet, as I explore it's impressive array of health benefits.

What are the benefits of eating pumpkin?

Pumpkins are an extremely rich source of antioxidants including vitamins A, C & E. Antioxidants are protective of your bodily cells; from immune health, to heart, and even your eyes. Including pumpkin seeds in your diet too, can mean you acquire extra dietary fibre which is brilliant for your digestion, plus, cholesterol and weight management.

5 surprising health benefits of pumpkin

Here I help explain why pumpkins are considered so healthy:

1. They are packed full of vitamin A

Often the colour of foods can be a nice indicator of which vital nutrients they contain (natural colours only, of course). The vibrant orange colour of pumpkins and some of their same-family alternatives including squashes or marrow indicate a high content of carotenoids such as beta-carotene.

Beta-carotene is converted into vitamin A in the body and has a plethora of benefits such as helping to protect the integrity and health of your mucus membranes. Your mucus membranes, for example, those lining your respiratory tract, are crucially important for protecting you from infection, and ironically, they may become most vulnerable to re-infection whilst you are still recovering from something else. Therefore, this is as important a time as any to really look after yourself and build up some protection once more.

One serving of pumpkin can provide you with up to 200% of your recommended daily amount of vitamin A, so you can rest easing knowing you've had more than enough for one day!

2. They have a really impressive antioxidant profile

Pumpkins, arguably, have one of the best antioxidant profiles of all the foods – they are packed full of vitamin A, C & E, plus, if you include the seeds, which pack a good punch of selenium, then you have a pretty full coverage of antioxidant protection.

Antioxidants are amazing substances that help to protect your cells from damage by harmful free radicals. That is, offering a pretty full spectrum of bodily protection, but interestingly, some of your body cells which just so happen to be more vulnerable to damage by free radicals include cells of your immune system, your heart and your skin. Ultimately, anti-oxidants are helping to slow the aging process and therefore stalling some of the disease states associated with this by helping to protect these key areas – pretty powerful!

Of course, antioxidants can also be found in many other plant-based foods too, but for me, variety is key, especially when that variety involves a lovely array of colours. For that reason, pumpkins are one to include readily in your diet.

I should also mention that seasonal foods are often preferable. Well, pumpkins just so happen to be in season during the months of September-November, but actually, once picked, if undamaged a pumpkin can remain perfectly edible and nutrient-rich for 8-12 weeks in most cases, meaning you can stock up for some time – so don't let any go to waste.

3. They can support eye health

We've touched on the beta-carotene content of pumpkins, but actually let's not stop there, pumpkins actually contain an impressive content of some other carotenoids too, including lutein and zeaxanthin.

Dietary sources of lutein and zeaxanthin have long been associated with eye protection, again, from many degenerative conditions associated with aging such as cataracts or macular degeneration in the case of the eyes. (1) Science backs the benefits of obtaining these nutrients in the form of whole foods, as well as when taken in supplement form such as with options such as our Vision Complex.

4. It can be a good source of plant-based protein

This benefit more specifically applies to the seeds of pumpkins. Whilst the seeds in their most natural form can sometimes be a little tough (particularly the seeds bigger in size), if you prefer, you can buy these hulled in their much smaller size which you'll typically find when buying them in the shops. Many of the health benefits will remain intact with these little guys.

So, regardless of the form, I'd urge you to also include some pumpkin seeds in your diet. These little beauties can provide up to 19% protein, compared to just 2% when you compare it to the flesh of the pumpkin. Protein is pivotal for healing and repair processes round the body, hair and nail strength, copious enzymes, plus helping to improve satiety and keep us fuller for longer – so, without doubt, definitely a macronutrient we'll want to ensure we are including generously in every meal or snack.

5. It’s a brilliant source of fibre too

Fibre, fibre, fibre, where do I start? The benefits are endless. Once again, the flesh of pumpkins are good for fibre, but the seeds may be even better, so definitely not one to skip.

Much like protein, fibre helps to keep you fuller for longer and so can have some amazing benefits for your immediate blood sugar levels, but also longer-term benefits in terms of body weight and body composition. (2,3)

There are also more local benefits in terms of the advantages an increase in dietary fibre can have for the gut. Dietary fibre not only helps to keep digestion regular but over and above this, can help to excrete excess substances such as cholesterol, which unsurprisingly can have many whole-body benefits such as for the cardiovascular system.

So, since I can't clearly can't get enough, I've recently developed a brand new recipe to help combine some of the benefits of the pumpkin flesh, plus the seeds, with my Pumpkin Hummus with Roasted Seeds recipe, or you can find many more recipes to suit your needs, throughout our food hub. Enjoy!