The Perks of Pumpkin: Benefits and Role in Improving Health!

Pumpkins may be the picture-perfect representation of the fall season, but did you know they also are packed with nutrients and health benefits? This blog post dives into all the benefits of pumpkin and pumpkin seeds, and will not only put you into the autumn spirit but encourage you to incorporate some pumpkin into your diet as well!

Ever wonder where pumpkin gets its bright orange color from? Pumpkin’s bright orange pigment is provided by beta-carotene, the same source of the bright color that is found in sweet potatoes, carrots, and tomatoes. Not only does it provide the defining orange characteristic, but also has an amazing role in the health of our bodies. When we consume foods with beta-carotene, it becomes converted to Vitamin A in our bodies. Vitamin A is a very strong antioxidant, which means it helps our bodies work against any damage to the cell and work against oxidizing agents that cause harm and aging. Beta-carotene has also been shown to improve cognitive health as well as improving lung function. Pumpkin is also high in various vitamins and minerals that are essential to optimal health, some being Potassium, Copper, Manganese, and Vitamin C. Pumpkin is a good source of fiber, which is a very important part of the diet and can work towards maintaining gut and gastrointestinal health. Research has also linked pumpkin as a food that can be Anti-Diabetic and Anti-Carcinogenic, as it contains certain chemicals that slow the release of glucose enzymes and chemicals that help aid in insulin secretion (Yadav et al. 2010)

Now to Pumpkin Seeds! For starters, pumpkin seeds are a great source of plant-based protein, with nearly 7 grams in a 1-ounce serving. The protein in pumpkin seeds contains various Amino Acids which are essential to our body and the metabolic processes we go through every day. These seeds are also full of healthy fats that can work towards promoting healthy lipid levels in the body. Pumpkin seeds are also abundant in Zinc, a mineral linked to metabolic and immune health, with one serving meeting half of the Recommended Daily Allowance. Pumpkin seeds have also been shown to be linked with improved sleep quality, due to their high levels of Tryptophan, an Amino Acid that promotes sleep. Finally, they are rich in various vitamins and minerals such as Magnesium, which is important to muscle relaxation and bone formation, as well as Phosphorus, Iron, Vitamin K, and Manganese.

To put it simply, pumpkin and pumpkin seeds are a great source of nutrition to incorporate into the diet and have been linked to many health-related benefits. Time to head on over to your local pumpkin patch and grab a few pumpkins!

Written by:

Elizabeth Hoffman, Nutrition Intern Fall 2021

References:

“Pumpkin Seeds: Benefits, Nutrition, and Dietary Tips.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/303864#_noHeaderPrefixedContent.

Raman, Ryan. “9 Impressive Health Benefits of Pumpkin.” Healthline, Healthline Media, 28 Aug. 2018, www.healthline.com/nutrition/pumpkin#TOC_TITLE_HDR_2.

Yadav, Mukesh, et al. “Medicinal and Biological Potential of Pumpkin: An Updated Review.” Nutrition Research Reviews, vol. 23, no. 2, 2010, pp. 184–190., doi:10.1017/s0954422410000107.

“What Is Beta Carotene? What Are the Benefits?” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/252758.