During fall, pumpkins become a popular household decoration. They are often carved, decorated, and displayed for passers-by, but did you know they could be carved and put right on your dinner plate, too? Pumpkins are a staple in treats like cookies, pies, and cheesecakes, and they flavor a variety of sugary drinks. Additionally, they enhance savory dishes such as soups, pastas, and hummus. While pumpkin might be fall’s favorite fruit, it’s also packed with vitamins and minerals that can help improve your health.
Pumpkins Enhance Your Eyesight
Pumpkins are a high source of vitamin A, which plays a significant role in eye health, according to experts. Christie Gagnon, a registered dietitian at the food and lifestyle blog Hoorah to Health, told Fox News Digital that pumpkins are “packed full of vitamin A,” which is a nutrient that can “lower the risk of developing cataracts, a common cause of blindness.”
Michelle Rauch, a registered dietitian at the Actors Fund Home in Englewood, New Jersey, added, “It plays an important part in forming and maintaining soft and skeletal muscle tissue, bone and mucus membranes.” Additional compounds found in pumpkins that support vision health are lutein and zeaxanthin, two plant pigments that help protect the eyes from harmful light waves, according to WebMD.
An article reviewed by one of WebMD’s registered dietitians stated that a single cup of pumpkin can provide 200% of the recommended daily vitamin A intake. “If you get it, your eyes will thank you. Vitamin A helps you have healthy eyes and see more clearly, especially in low-light conditions,” the WebMD “Health Benefits of Pumpkin” article states. Furthermore, zinc, a mineral found in pumpkin, helps keep the retina healthy.
Boost Your Immunity with Pumpkin Power
Aside from vitamin A, pumpkins are a high source of vitamin C, a nutrient long associated with boosting immunity.
“Vitamin C aids neutrophils, a type of immune cell, in carrying out various immune functions such as getting rid of harmful bacteria,” Mackenzie Burgess told.
Burgess is a registered dietitian and recipe developer at Cheerful Choices, a food blog focused on offering simple meal solutions. “With flu season just around the corner, consuming more pumpkin may be a great way to support your immune system,” Burgess added. Pumpkins are also full of vitamins D and E, beta-carotene, folate, and iron. Mixing pumpkin into your diet can give you the immunity boost you need as temperatures drop. If you feel sickness coming on during fall, put together a warm pumpkin soup to help you feel better in no time.
Stay Active and Flexible with Potassium-Rich Pumpkins
Pumpkins can be a great source of potassium, not just bananas. “There are about 250 milligrams of potassium per half-cup serving of cooked pumpkin,” said Kimberly Baker, director of the Clemson University Extension Food Systems and Safety Program. “Potassium helps to contract muscles, regulates fluid and mineral balance within the cells of the body, and helps to maintain normal blood pressure.”
She added, “Males who are older than 19 should consume approximately 3,400 milligrams of potassium per day, and females older than 19 should consume 2,600 milligrams potassium per day unless told differently by a doctor or registered dietitian.” A potassium fact sheet by the National Institutes of Health aligns with Baker’s guidance for individuals without medical conditions affecting potassium excretion.
Shed Pounds Naturally with Pumpkin
Pumpkins are 90% water, making them an excellent choice for those looking to shed a few pounds on a healthier diet, according to Burgess. “Pumpkin is beneficial for weight loss because it’s largely made up of water, so it is low in calories while still containing many nutrients,” Burgess told Fox News Digital.
Try adding more pumpkin to your diet by making pumpkin soup, pumpkin oatmeal, roasted pumpkin, or pumpkin energy bites. Including pumpkin in sugary treats like desserts and drinks can negate weight-loss benefits. Instead of a sugar-filled pumpkin pie, opt for a healthy roasted pumpkin or a delicious pumpkin smoothie.
Lower Cholesterol and Improve Digestive Health with Fiber
Pumpkins are high in fiber, offering numerous benefits, including satiating hunger and lowering “bad” cholesterol, known as low-density lipoprotein, according to Rauch. “Canned pumpkin contains seven grams [of fiber] per cup,” Rauch told Fox News Digital. Other fiber-based benefits include improved bowel health and a reduced chance of blood sugar spikes. Since pumpkins are so high in fiber, they help you stay full longer, promoting weight loss.
Achieve Radiant Skin with Pumpkin’s Antioxidants
Loaded with antioxidants, pumpkins help protect cells from damage caused by free radicals—unstable atoms that can accelerate aging. “Beta-carotene is an antioxidant, which can provide anti-inflammatory benefits [and] prevent aging in the skin,” Baker explained to Fox News Digital. These antioxidants neutralize free radicals, thereby slowing the aging process and supporting youthful, healthy skin.
Embrace Pumpkin for a Healthier You This Fall
Incorporating pumpkin into your diet not only enhances your meals but also provides significant health benefits. From improving eyesight and boosting immunity to aiding in weight loss and promoting radiant skin, pumpkins are a versatile and nutritious addition to any diet. So, this fall, embrace the pumpkin and reap its incredible health rewards.
