7 Impressive Health Benefits of Pumpkin

Pumpkins are more versatile than you think. You can have it as mash, pie, or pumpkin bread and incorporate pumpkin in savoury and sweet dishes.

What are the Health Benefits of Pumpkin? Let’s find out.

1. Good for the Eyes

Like carrots and sweet potatoes, pumpkins are rich in beta carotene. When consumed, your body transforms this antioxidant into vitamin A.

Vitamin A helps the eyes, heart, lungs and kidneys. This vitamin also helps your reproductive system work the way it should. Vitamin E is an excellent antioxidant and works with vitamin C to help protect against sun damage.

Beta-carotene, as well as vitamins C and E, are all found in Pumpkin. This helps protect the eyes and reduce the risk of age-related eye diseases.

2. Good for the Skin

The antioxidants that can be found in pumpkins are good for the skin. These include vitamins C and E and beta carotene can protect your skin from the sun’s UV rays.

Since vitamins C and E are often used as an ingredient in skin-care products, they help boost skincare, even more, when eaten. Vitamin C is vital in the production of collagen, a component of your skin that promotes elasticity. Vitamin E in pumpkin may also help reduce inflammation in the skin, which improves the skin’s appearance.

Pumpkin is not just for eating. You can make Pumpkin Spice Body Scrubs or Pumpkin Puree Moisturizers or you can use pumpkin puree right on your skin as a mask and leave it on for several minutes before washing it off.

3. Good for the Heart

Pumpkins contain certain nutrients that are good for the heart, particularly, potassium. This helps reduce high blood pressure levels.

In addition, the fibre that can be found in pumpkins may help lower blood cholesterol levels.

Good for the heart

4. Pumpkins may help reduce the risk of diabetes, obesity and high blood pressure

Since pumpkins are rich in beta carotene and fibre, it helps in improving your metabolic health. It can help in balancing out blood sugar to regulate carb-containing foods. Diabetes, obesity and high blood pressure are some metabolic syndromes that pumpkin may help prevent the development of.

Controlling Diabetes – One of the Health Benefits of Pumpkin

Studies indicate that some of the macromolecules in pumpkin seeds may help manage blood sugar.

Studies such as this show that magnesium deficiency is common in people with insulin resistance. Pumpkin seeds are high in magnesium. One ounce (1/4 cup or 29 grams) of pumpkin seeds contains 168 milligramsTrusted Source (mg) of magnesium.

Pumpkin has a high GI (glycemic index) number but low GL (glycemic load). This means that the health benefits of Pumpkin will be impaired if you eat a large amount due to spiking sugar. To maximise the health benefits of pumpkin, eat small portions.

There are claims that Pumpkin helps with increasing insulin production, however, I couldn’t find studies that show this.

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Controlling high blood pressure – Possible health benefits of pumpkin

Increased blood pressure forces your heart to work harder, which can put a strain on the heart muscle and eventually lead to heart disease.

Pumpkins may also help reduce blood pressure by increasing nitric oxide. Potassium helps to lower blood pressure by balancing out the negative effects of sodium in salt.

Woman measures blood pressure with a sphygmomanome 2022 02 16 22 22 29 utc

5. Carotenoids content in Pumpkin may lower the risk of Cancer

Carotenoids are pigments with inverse cancer associations.

Pumpkins are high in carotenoids, a type of antioxidant that can neutralize free radicals. This antioxidant can help lower your risk of getting certain types of cancer, particularly gastric cancer.

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6. Support for the immune system

Pumpkins contain beta-carotene, which is converted to vitamin A when consumed. Research has demonstrated that vitamin A is important in promoting immune function. Vitamin C also contributes to immune activity facilitating immune cell activity and increasing white blood cells.

Amazing health benefits of pumpkin: may support the immune system

7. Low-calorie count in pumpkin may promote weight loss

As per USDA data, 100g (around 1 cup) of raw pumpkin contains just 26 calories. So, depending on your mode of cooking, you can pack in a whole lot of nutrition in a relatively low number of calories. Pumpkin is an excellent source of fibre and the calories in pumpkin are full of nutrition. A cooked cup of mashed pumpkin only contains around 50 calories and will be very satisfying and keep feeling full for longer.

If you are on a high-carb, low-fat diet, then pumpkin is perfect.  Pumpkin can be baked into pies and cakes, added into smoothies, mashed and eaten as is for a quick, healthy snack.

Low calorie count in pumpkin may promote weight loss

Conclusion – health benefits of pumpkin

Pumpkins are incredibly healthy and rich in nutrients such as fibre, vitamins and minerals. It’s an extremely versatile vegetable that can serve as the main ingredient for many desserts and other savoury dishes. You can also turn it into moisturizers or scrubs which may have some benefits for your skin.

To get the maximum Health Benefits of Pumpkin, you need to eat it in moderation as pumpkin is a high GI (but low GL) food.

Also see: Quick and Easy Tasty Vegan Pumpkin Soup Recipe



About the Author

<a href="https://strongwithplants.com/author/inga/" target="_self">Inga K</a>

Inga K

Inga became vegan in March 2018. After a series of documentaries that hit hard, she and her husband switched to a plant-based diet within a week and vegan soon after.Inga has a UK Level 5 Advanced Diploma in Diet and Nutrition.

Strongwithplants.com is a blog for anyone who strives for a healthy and happy life. We share 100% plant-based (and often healthy and oil-free) recipes and give you the best tips on finding vegan local food whilst travelling and living a plant-based lifestyle focusing on good health and spiritual wellbeing.

We like to consume food, products and services that don’t harm our bodies, animals, or the planet. Use as little as possible and recycle everything.

Each individual’s dietary needs are unique. Please seek advice from a professional nutritionist or your doctor.

Please see the full disclaimer here.




    Thanks for sharing these great health benefits of pumpkin. There are sosny different species. Even the seeds are delicious and packed with good nutrition.

  2. Laura

    And now I am going to have to cook some pumpkin! Thank you?

  3. Evie

    It’s so funny, I’d heard of all the great health benefits of carrots but never realized so many are true of other orange vegetables too. Thank you for opening my eyes to the amazing benefits of pumpkins, we will be looking for more pumpkin recipes this fall.

  4. Kelly

    My boyfriend would love to know all the benefits he’s getting from eating pumpkins, although I highly doubt you meant pumpkin spice lattes, lol. I’m not a big pumpkin gal, but I wish I was!

  5. Kaybee Lives

    I love pumpkin! It is one of my favorite to include in so many dishes this time of year, and even all year long. Thanks for sharing these great health benefits with us!

  6. Areil

    Wow, I didn’t know pumpkin was good for your metabolism. Thanks for the info!

  7. Krysten Quiles

    Interesting, I had no idea that pumpkin could be so useful!

  8. Trace x

    I love pumpkin and I wish I could eat it year round instead of just the autumn/ winter! Such good nutritional facts I didn’t know, especially that they are good for the metabolism and skin! Thanks for posting!

  9. ilse dumont

    Pumpkin it is on the menu!! thanks for sharing.

  10. Grace This Place

    I love this! My family often uses plants and a holistic approach to life! We are firm believers that whatever you put in your body either nourishes and heals or is detrimental to health!

  11. Lyssa

    Oh my goodness! I have always loved pumpkin but I had no idea there were so many benefits!

  12. Maxwell

    Pumpkins really are the best. Who knew they were so good for your health.

  13. Kelsey

    Wow I had no idea there were so many benefits to Pumpkin! Thank you for sharing!

  14. Caitlin Lagnese

    Loved this read! Pumpkins are far one of my favorite foods. Glad to know it’s good for my eyes and heart health! More reason to eat pumpkin pie!!

  15. Marnie

    Great to know pumpkin has so many benefits. It’s so delicious and versatile! Marnie xx

  16. Stephanie

    I never realized eating pumpkin had this many benefits!! The only time I eat it right now is during the fall, but now I may consider it more often. Thank you so much for sharing!

  17. leena

    Had no idea there was so many benefits to pumpkins, wow! Will definitely be going out to buy some, really interested to see how it helps my skin, thanks for this!


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