Pumpkin is more than just a fall favorite. It's a nutrient-packed squash with real health benefits. Naturally low in sugar and high in fiber, it's a versatile ingredient that supports a healthy diet.

1. Your Eye Health May Get the Support It Needs

• Your body converts pumpkin's beta-carotene into vitamin A, a nutrient known for its antioxidant and anti-inflammatory properties.
• This nutrient protects cells from damage and may help reduce the risk of age-related eye conditions, such as macular degeneration and cataracts.
• These benefits may be significant for people with diseases that affect the macul, the part of the eye responsible for detailed vision

2. Your Immunity May Get a Boost

• Pumpkin's beta-carotene is a powerful nutrient that helps support your immune system and other essential functions.
• Pumpkin's vitamins A, C, and E may help protect the gut lining, which in turn helps ward off germs and infections
• Research also shows fruits and vegetables rich in fiber, like pumpkin, may positively impact gut health, thus supporting the immune system.6

3. Your Heart Health May Improve

• Pumpkin's rich supply of potassium, calcium, and magnesium may regulate blood pressure and prevent heart disease.
• These nutrients are essential to a dietary intervention to lower blood sugar levels and prevent high blood pressure (hypertension).
• Pumpkin's nutrients may also help reduce the risk of heart disease, heart failure, stroke, and other diseases.89

4. Your Digestive Health May Get Better

• Your digestive system needs fiber to keep bowel movements regular and maintain a healthy balance of good bacteria that live in the gut.10
• One cup of canned pumpkin contains nearly one-third of your daily recommended fiber intake.
• Molecules found in pumpkin peels (known as polysaccharide) may support healthy bacteria in your gut.

5. Your Metabolic Health May Improve

• Pumpkin's high fiber and water content can help keep your body fuller for longer, providing steady energy and making it a good choice for weight management.
• While pumpkin is a source of some carbohydrates, it has fewer than other substitutes like potatoes or rice.

6. Your Skin Health May Be Enhanced

• Vitamins C, E, and A, present in pumpkin, are essential for overall skin health.
• Specifically, vitamin A may help protect the skin from sun damage and may also improve skin texture.16
• Vitamins C and E are touted as antioxidant support in skin care ingredients, but some research shows that they may also be supportive when consumed through food.

7. Your Cancer Risk Might Decrease

• Studies show that people who consume high amounts of antioxidants like beta-carotene had a decreased risk for stomach, breast, and pancreatic cancers. However, the results are mixed.171819
• More research is needed to confirm whether antioxidant consumption is the reason behind this lowered risk.

8. Your Blood Sugar Levels May Become More Balanced

• Preliminary research shows that pumpkin and pumpkin seeds may help lower blood sugar levels, which could be helpful for people who either live with or are at risk for developing diabetes.2021
• These findings may be attributed to pumpkin's rich magnesium content.
• More scientific evidence is needed to confirm these results.

Pumpkin Nutrition

Pumpkin (Cucurbita pep) pulp is packed with vitamins, minerals, and nutrients, particularly fiber and vitamin A.

One cup of canned pumpkin contains the following:15

Pumpkin Seed Nutrition

Pumpkin seeds also contain a host of nutritional benefits.

• High in vitamins and minerals, pumpkin seeds may help support heart health, support blood sugar balance, promote healthy digestion, and more.222324

Nutritional content for 1 ounce of unsalted pumpkin seeds includes the following:25

Who Should Avoid Pumpkin?

Most healthy adults can safely enjoy pumpkin. However, if you're trying it for the first time or adding it back to your diet, you may want to keep the following in mind:

• Allergic reaction: People with food allergies or sensitivities to specific foods may experience gastrointestinal (GI) symptoms or a skin rash after consuming pumpkin.26 Seek immediate medical attention if you have a severe allergic reaction.
• Digestive symptoms: Because pumpkin is high in fiber, consuming it may impact the digestive system and contribute to stomach cramping, bloating, and gas.27 Be sure to drink enough water.
• Foodborne illness: Raw food can transmit bacteria, viruses, and other pathogens that can cause disease. Avoid raw pumpkin that's been improperly washed, cooked, or prepared.
• Medication side effects: Some pumpkin nutrients may affect how the body absorbs or eliminates specific medications. Speak with your pharmacist or healthcare provider for further information.
• Pregnancy and breastfeeding: Always check with a healthcare provider or registered dietitian nutritionist to ensure food safety.

What's the Healthiest Way to Add Pumpkin to Your Diet?

• Pumpkin is relatively simple to add to sweet and savory dishes.
• Its natural sweetness makes it a popular ingredient in baked goods, pancake batters, and smoothies.
• Canned pumpkin can also be mixed into savory recipes like hummus, mashed potatoes, or soups.
• Fresh pumpkin, when seeded and sliced, can be roasted or added to stews, pastas, and casseroles.
• Pureed pumpkin is often suggested as a healthier replacement in specific recipes, depending on your flavor preferences.
• Pumpkin seeds, from fresh pumpkin or store-bought, can be used to top salads or as a tasty snack.