The Incredible Health Benefits of the Humble Pumpkin

Beyond Fall decorations, pumpkins have a diverse array of health benefits—from protecting us from cancer to cleansing us of intestinal parasites.

Come fall, pumpkins are ubiquitous. In the kitchen, their sweet, creamy flesh works well with a wide range of dishes and flavors. Vewfinder/Shutterstock

In North America, fall is the season of golden leaves, cozy sweaters, and pumpkins. Pumpkins were once far more than just decorations and flavoring for our favorite latte; they were an integral and bountiful food.

Native tribes have been growing pumpkins since at least 5,000 B.C., making them one of the oldest cultivated crops in North America. Archeologists discovered the oldest domesticated pumpkin seeds in Oaxaca, Mexico. Based on those findings, pumpkins are thought to have originated in Central America more than 7,500 years ago.

Pumpkins have long been cultivated for good reason, as they’re a hearty crop, grow quickly (about 100 days for the faster growing varieties), are harvested right before winter, store well, and are incredibly nutritious—meaning that they’re an excellent crop to keep you fed through winter and in times of scarcity.

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Surprisingly, pumpkins aren’t vegetables; they’re fruit because they contain seeds. Pumpkins belong to the gourd family (Cucurbitaceae), which includes zucchini, cucumber, honeydew melon, cantaloupe, and watermelon.

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Pumpkin’s Health Benefits

Pumpkins are loaded with antioxidants and are nutrient-dense, low in calories, and an excellent source of fiber. Pumpkins’ rich orange color means that they’re high in the antioxidant beta-carotene, which the body converts into vitamin A. They also contain ample amounts of vitamins C, E, and B6; magnesium; potassium; thiamin; folate; niacin; iron; and riboflavin. 

Cancer Prevention

The vitamins and nutrients in pumpkins demonstrate beneficial effects against cancer.

Pumpkins contain lycopene and are rich in carotenoids, which in one study were shown to be protective against prostate cancer.

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The study found that prostate cancer risk declined with increased levels of lycopene, alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin—all found in pumpkins. The study also found that those who ate tomatoes, pumpkins, spinach, watermelon, and citrus fruits also had a reduced prostate cancer risk. The authors concluded that vegetables and fruits high in lycopene and other carotenoids may be protective against prostate cancer.

Another recent study found that magnesium (which pumpkins and their seeds have in abundance) is essential for a robust immune system, which includes its ability to battle cancer cells. The finding that magnesium is vital for the functioning of T cells may lead to exciting advances in cancer immunotherapies in which T cells, or cytotoxic T cells in particular, are targeted and used to fight cancer cells.

Heart Health and Blood Pressure

We need potassium to help transmit nerve signals throughout the body, for the proper functioning of the heart and kidneys, to contract muscles, to help balance our fluid levels, and for the functioning of all the body’s cells.

Getting adequate potassium reduces the risk of high blood pressure, stroke, and heart disease. It also counteracts the effects of sodium, considered one of the leading causes of heart disease and stroke. The average American doesn’t get enough potassium in their diet, and adding foods high in potassium such as pumpkin (bananas, spinach, sweet potato, and avocados are other good sources) can help to prevent high blood pressure, which can lead to heart disease and stroke.

Pumpkin contains abundant potassium, with a one-cup serving offering 16 percent of your daily potassium requirements.

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A study at the University of Massachusetts looked at obesity-linked non-insulin-dependent diabetes mellitus and hypertension, a condition most prevalent among the indigenous in North America. The study notes that the rise in levels of these conditions is linked to dietary changes that include an increase in high-calorie foods such as sugar, refined flour, and sweetened beverages. The researchers considered using foods such as pumpkins, beans, and maize as alternatives because of their phenolic phytochemicals, which have been shown to benefit those with diabetes and high blood pressure. Of the three, pumpkins showed the best overall potential.

Vision Protection

Pumpkins are high in beta-carotene, which the body uses to make vitamin A—a fat-soluble vitamin. Vitamin A is crucial to a robust immune system, reproduction, growth and development, healthy skin, and visual acuity.

Vitamin A has also been shown to improve the body’s defense against oxidative stress, which is linked to multiple neurological diseases, including Parkinson’s, Alzheimer’s, amyotrophic lateral sclerosis, multiple sclerosis, and various types of cancer.

Vitamin A plays a vital role in keeping our eyes healthy and able to see clearly. We need adequate vitamin A to ensure that our eyes can see the full light spectrum, especially low light. Our eyes also need vitamin A to nourish different parts of the eye, such as the cornea—its outside covering.

Although vitamin A deficiency isn’t common in developed nations, it’s the leading cause of preventable blindness in children worldwide.

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The recommended dietary allowance (RDA) of vitamin A for men (19 and older) is 900 micrograms (mcg), which is equivalent to 3,000 international units (IU). For women, the RDA is 700 mcg or 2,333 IU.

One cup of pumpkin offers 9,875 IU—more than three times the daily recommended amount, making pumpkin a fantastic choice to get your daily dose (and then some) of vitamin A.

Improved Mood

Pumpkin seeds are also a great way to reap some of the pumpkin’s health benefits. Sometimes called pepitas, pumpkin seeds are a fantastic option if you’re feeling anxious, depressed, or overwhelmed, as they’re one of the best natural sources of magnesium—something many Americans aren’t getting enough of.

Magnesium plays many vital roles in our health, including controlling blood pressure, reducing the risk of heart disease, building and maintaining healthy bones, and regulating blood sugar levels.

Magnesium is often used for anxiety, depression, and issues with sleep because it helps us to feel calm and relaxed. Low levels of magnesium have been found in those with mood disorders such as anxiety and depression. Magnesium may also play a role in regulating the brain’s hypothalamic-pituitary-adrenal (HPA) axis, which helps us adapt to stress. In one study, magnesium deficiency was shown to induce anxiety in mice and disrupt the function of their HPA axes.

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Another physiological reaction that’s common with stress and anxiety is muscle tension. Magnesium is essential to properly functioning muscles, and a deficiency can cause muscles to spasm and cramp up. Magnesium helps our muscles relax, alleviating feelings of stress and anxiety.

Pumpkin in Chinese Medicine

In Chinese medicine, pumpkin is known as nan gua, and the seeds are nan gua zi. Pumpkin has a sweet, slightly bitter flavor that helps to relieve pain and benefit digestion. It also boosts the immune system and helps to clear mucus from the lungs and throat. 

Its ability to regulate blood sugar makes pumpkin a popular treatment for those with diabetes and hypoglycemia. It’s also known to calm the fetus during pregnancy and promote lactation. Pumpkin is also used to nourish the blood, as it has plentiful minerals, including cobalt, zinc, and iron, which we need to produce red blood cells. Pumpkin’s high magnesium content also makes it beneficial for those with arthritis and pain in the bones. 

Pumpkin seeds—a powerful medicine in their own right—are best known for their ability to rid the body of intestinal worms and parasites. Cooked pumpkin can also be used to expel worms, but the seeds are even more effective.

Adding More Pumpkin to Your Diet

At this time of year, pumpkins are everywhere, especially in a wide variety of foods, such as yummy cakes, cookies, and lattes. But pumpkin is incredibly versatile and can be used in a variety of foods from soups and stews to ice cream. You can roast pumpkin in the oven with butter and complementary spices such as cinnamon, turmeric, nutmeg, or cayenne, or you can add pumpkin puree to a soup, stew, cake, or bread to add some natural, low-calorie sweetness.

Pumpkin seeds are also a highly nutritious snack (and a delicious way of getting rid of worms and other intestinal parasites) and can be roasted with olive oil and salt and pepper to reap their health benefits.

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Delicious recipes using pumpkin abound. Here’s just a sample of such that you may want to try this fall season:

Pumpkin Tacos with Chorizo and Chipotle Fluffy Pumpkin Pancakes Pumpkin Bread Pumpkin Pie Bars Pumpkin Spice Waffles with Maple Yogurt How to Make Pumpkin Puree from Scratch Traditional Pumpkin Soup

Courtesy of Amy Dong