Pumpkin: Nutrition Facts, Health Benefits & Delicious Ways to Eat It

Pumpkin is a highly nutritious autumn vegetable packed with vitamins, minerals, and antioxidants. Discover why this versatile squash should be part of your healthy diet.

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Top 8 Health Benefits of Pumpkin

1. Rich in Antioxidants

• High in beta-carotene (converts to vitamin A)
• Contains vitamin C and E
• Helps combat free radicals and oxidative stress

2. Boosts Immunity

• Excellent source of vitamin A (245% DV per cup)
• Contains vitamin C (19% DV per cup)
• Zinc content supports immune function

3. Promotes Eye Health

• Lutein and zeaxanthin protect against macular degeneration
• Vitamin A maintains good vision
• May reduce risk of cataracts

4. Supports Heart Health

• Potassium helps regulate blood pressure
• Fiber content may lower cholesterol
• Antioxidants reduce inflammation in blood vessels

5. Aids Digestion

• High fiber content (3g per cup)
• May help prevent constipation
• Supports gut microbiome health

6. May Help with Weight Loss

• Low calorie (49kcal per cup)
• High water content (94%)
• Fiber promotes satiety

7. Skin Health Benefits

• Vitamin C supports collagen production
• Antioxidants may reduce signs of aging
• Can be used in face masks for hydration

8. Versatile in Cooking

• Can be used in both sweet and savory dishes
• All parts are edible (flesh, seeds, flowers)
• Available year-round in canned form

Nutritional Profile (Per 1 cup cooked, mashed)

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How to Enjoy Pumpkin

Healthy Preparation Methods

• Roasted: Cubes with olive oil and spices
• Puréed: For soups or desserts
• Steamed: As a side vegetable
• Baked: In pies or breads
• Raw: Grated in salads

Delicious Recipe Ideas

1. Creamy Pumpkin Soup
2. Roasted Pumpkin with Herbs
3. Pumpkin Oatmeal
4. Healthy Pumpkin Muffins
5. Pumpkin Seed Pesto

Shopping & Storage Tips

• Choose pumpkins that feel heavy for their size
• Store whole pumpkins in cool, dark place for months
• Cut pumpkin lasts 5-7 days refrigerated
• Can be frozen (cooked or puréed)

Special Notes

• Canned pumpkin is nutritionally similar to fresh
• Pumpkin seeds are excellent sources of magnesium and zinc
• People with diabetes can enjoy in moderation (GI 75 but GL low)

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