Pumpkin is a type of winter squash that belongs to the Cucurbitaceae family. It's native to North America and particularly popular around Thanksgiving and Halloween. In the US, pumpkin typically refers to Cucurbita pepo, an orange type of winter squash. In other regions, such as Australia, pumpkin may refer to any type of winter squash.
While commonly viewed as a vegetable, pumpkin is scientifically a fruit, as it contains seeds. That said, it's nutritionally more similar to vegetables than fruits. Beyond its delicious taste, pumpkin is nutritious and linked to many health benefits.
Here are 9 impressive nutrition and health benefits of pumpkin.
1. Highly Nutritious and Particularly Rich in Vitamin A
Pumpkin is packed with nutrients and yet has under 50 calories per cup (245 grams). This makes it a nutrient-dense food. It's also a good source of fiber, which may suppress your appetite.
Pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant that gives orange fruits and vegetables their vibrant color. Beta-carotene is converted into vitamin A in your body once it's eaten.
Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.
Many studies have shown that vitamin A can strengthen your immune system and help fight infections. Conversely, people with a vitamin A deficiency can have a weaker immune system.
2. High Antioxidant Content May Reduce Your Risk of Chronic Diseases
Free radicals are molecules produced by your body's metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria.
However, excessive free radicals in your body create a state called oxidative stress, which has been linked to chronic illnesses, including heart disease and cancer.
Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells.
Test-tube and animal studies have shown that these antioxidants protect skin against sun damage and lower the risk of cancer, eye diseases and other conditions.
However, keep in mind that more human-based research is needed to make health recommendations.
3. Packs Vitamins That May Boost Immunity
Pumpkin is loaded with nutrients that can boost your immune system.
For one, it's high in beta-carotene, which your body turns into vitamin A. Studies show that vitamin A can strengthen your immune system and help fight infections. On the other hand, people with low vitamin A levels may be more susceptible to infections.
Pumpkin also contains vitamin C, which has been shown to increase white blood cell production, help immune cells work more effectively and make wounds heal faster.
Aside from the two vitamins mentioned above, pumpkin is also a good source of vitamin E, iron and folate — all of which have been shown to aid the immune system as well.