Welcome to the season of pumpkin fever. From pumpkin spice lattes to pumpkin pie to pumpkin manicures, no one is immune to the peeping this quintessential autumn squash everywhere they go.
Despite pumpkin’s iconic status as the unofficial Halloween mascot, it is more than just a pretty (jack-o-lantern) face. In fact, the health benefits of pumpkin are pretty remarkable. Not only is it packed full of nutrients that support the vitality of the gut, skin, hair, and more—but it also tastes delicious and is low-calorie and high-fiber, too.
Is pumpkin a vegetable or a fruit?
Native to North America, pumpkins have long enjoyed global recognition: the Spanish imported them to Europe in the 16th century to be used as a decorative plant. Unsurprisingly, pumpkins belong to the cucurbits family—which is just a fancy name for squashes and gourds and also includes other edible favorites like zucchini, cucumbers, and watermelons.
Pumpkins are also, technically, a fruit. They come in a wide range of varieties, shapes, and sizes. For example, kabocha and honeynut squashes are both types of pumpkins.
Nutritional properties of pumpkin
Pumpkins get their signature orange color thanks to beta-carotene, an antioxidant that the body converts into vitamin A. This essential nutrient protects against cell-damaging free radicals and supports healthy eyes, skin, immunity, and brain function. Beta-carotene is the same compound that is found in carrots, red peppers, and sweet potatoes.
But it’s not just its ample amounts of beta-carotene that make pumpkin so nutritious—it also contains vitamin C, vitamin E, vitamin K, and B vitamins such as pantothenic acid, folic acid, niacin, and thiamin. It’s also rich in minerals such as potassium, calcium, magnesium, zinc, iron, and copper; and contains flavonoids and other antioxidants such as lutein and zeaxanthin.
Is pumpkin healthy?
Scientists say that pumpkin is so nutrient-packed, it can be used therapeutically. “Studies confirmed the significant role of pumpkins in managing and treating diabetes, cancer, liver disorders, cardiovascular diseases, and depression,” one recent review in the National Library of Medicine states. “Additionally, the use of cucurbits species as antioxidant, antimicrobial, anti-inflammatory, and anti-ulcerative properties has also been reported by researchers.”
Don’t be fooled by their sweet taste either: pumpkins have a lot of fiber and do not spike blood sugar levels. They’re also a low-calorie and low-carb food. Because they’re mostly made of water, half of a cup of pumpkin packs just 26 calories.
Benefits of eating pumpkin
- Pumpkin has mild diuretic properties, thanks to its high water and potassium content, which can help counteract water retention.
- Pumpkin seeds may be a natural mood balancer thanks to tryptophan, a precursor of serotonin.
- Pumpkin is high in fiber, offering a sense of satiety.
- Pumpkin seeds contain magnesium, which could help reduce stress.
- Thanks to vitamin A, lutein, and zeaxanthin, eating pumpkin may help protect the eyes from free radicals
- Its mix of vitamins can also protect the heart and support the immune system
- It contains fiber, zinc, and vitamin A, which can help balance the gut microbiota
The health benefits of pumpkin for digestion
Among the most appreciated benefits of pumpkin consumption are those related to gut health and digestion. Pumpkin is made up of 90 percent water and is very rich in fiber, making it a great food if you suffer from slow digestion. Eating it can help improve intestinal transit and rebalance the bacterial flora.
A whole food
Many varieties of pumpkin can be eaten almost in entirety. For example, the skin of some pumpkins, such as Hokkaido, is not only edible but delicious: you can cook the skin and eat it along with the flesh. Squash blossoms, when battered and fried, are a cult favorite; and, of course, pumpkin seeds are a superfood in their own right thanks to their high levels of zinc, magnesium, and iron. Roast them, season them, and munch on them as a snack. Or, sprinkle them liberally on soups, salads, and risottos to make your dishes more tasty—and nutritious.
How to cook pumpkin: favorite recipes
Pumpkin recipes abound all over the world. Americans love pumpkin pie; Italians favor pumpkin tortellini and pumpkin gnocchi seasoned with sage butter and Parmesan. But pumpkin cooked simply is very popular everywhere in the world—and pumpkin is versatile enough that it can even substituted for other type of squashes in many recipes. It can be sliced and roasted in the oven with just a sprinkle of turmeric and a drizzle of olive oil; it can be served in a soup with ginger, coconut milk, and black pepper. There are even inventive recipes for pumpkin burgers and pumpkin cutlets. One of those, below:
Pumpkin cutlet recipe
Ingredients:
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