Pumpkin Health Benefits to Know

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Pumpkin health benefits

Do you know that Pumpkin is a healthy cultivar of squash tagged as a superfood as well? That means every pumpkin head is ready to provide you with lots of nutritional goodies to sustain most, if not all, of the critical processes of your body. Eat pumpkin to remain in tip-top shape. Give all these, are you now ready to know more about pumpkins other than just making a decoration out of it?

Pumpkin Nutritional Value

One cup of cooked, unsalted, boiled, or drained pumpkin contains lots of nutrients that the body needs in its everyday endeavors. Pumpkins contain a very low calorie count of 49. Plus it provides you with 2g Protein RDA, 12g of Carbohydrates, 3g Dietary Fiber, 37mg Calcium, 1.4mg Iron, 22mg Magnesium, 564mg Potassium, 1mg Zinc, 0.50 mg Selenium, 1mg Niacin, 21mcg Folate, 12mg Vitamin C, 3mg Vitamin E, and 2650 IU Vitamin A.

All of these are what your body will get once you decide to eat pumpkins on a daily basis. Pumpkins can be added to your meals and dishes, or cooked separately. Munch on it to bring back the rosiness of your cheeks.

Pumpkin Health Benefits

To know more about what pumpkins can do for your body, read its many benefits as listed below:

1. Popularly used in many weight loss programs

Pumpkin is low in calorie. As such, it can be eaten in good amounts without you having to worry about getting fat. A good serving of pumpkin can fill you up and make you feel good. With no added fats, you can definitely eat a little more than you should.

2. Ensures proper digestion

The fiber in pumpkin is one of its most crucial ingredients. Pumpkin can provide for almost 10% of one’s daily fiber requirements. When taken regularly, you can be sure that your food is digested efficiently. Therefore, all the nutrients in the food you eat are adequately absorbed. And to top it all, you won’t suffer from constipation or abdominal pains.

3. Controls cholesterol

Other than the fact that pumpkins don’t contain saturated fats, it is also loaded with nutrients that can control the amount of cholesterol present in the blood. For all those who have cholesterol and heart problems, you now know what food item is best to add to your daily meals.

4. Boost the immune system

Added protection and immunity from common diseases is one of the biggest benefits of pumpkins. Because it has adequate amounts of Iron, Vitamin A, and Vitamin E, there are lower chances that you’ll get sick while keeping your bones, teeth, and eyes healthy. Your cells won’t get damaged and you are protected from many diseases, including cancer.

5. Strong anti-oxidant

Oxidation is the process of removing oxygen in the cells, which is a process that can accelerate the ageing process. Pumpkins have enough anti-oxidants in it, including a range of vitamins and minerals, to make sure that your system remains as young as you are.
Pumpkin seeds benefits

Pumpkin Seeds Benefits

More than the flesh and the fruit, pumpkin seeds contain loads of nutrients as well. Eating dried or grounded pumpkin seeds gives you:

1. A healthy heart

Eat quarter of a cup of delicious pumpkin seeds and you’re halfway with your daily requirements for magnesium. Magnesium aids in the proper functions of the heart.

2. A healthy prostate

Because pumpkin seeds are high in zinc, the prostate gland is protected at all times. Pumpkin seeds also have oil that can support the gland’s many functions.

3. Prevent diabetes

Pumpkin seeds help promote the proper management of insulin, thus preventing most of the complications associated with diabetes.

Pumpkin Side Effects and Precautions

There are a few side effects of pumpkins so be sure that you only eat within the recommended amounts. For the fleshy pumpkin, around two cups can be consumed every day. For pumpkin seeds, stick to just 1 to 2 heaping teaspoonfuls. Here are the things that you should watch out for:

1. Upset stomach

Taking too much of the flesh and the seeds can cause gastrointestinal issues because of its high fiber content.

2. Drug interaction

Pumpkins may interact with certain diuretic medications. If you are taking furosemide and the likes, consult with your doctor to know if you can eat pumpkin or its seeds at the same time.

Pumpkin Recipes

If you want to enjoy pumpkins better, here are two exciting recipes for you to make. One is for pumpkin juice and the other is a pumpkin bread recipe. Enjoy!

Pumpkin Juice


2 c pumpkin, chopped
2 c apple juice
1/2 c pineapple juice
1 tsp honey
Grounded spices (nutmeg, ginger, cinnamon)


1. Juice the pumpkin using a juicer or through a cheesecloth.
2. Pour all the juices, pumpkin, apple, and pineapple, in a blender.
3. Add honey.
4. Chill and serve.

Pumpkin Bread


1 1/2 c flour
1 c sugar
1 c pumpkin puree
1/2 c olive oil
2 eggs
1 tsp baking soda
1/4 c water
1/2 c walnut, chopped
1/2 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp allspice


1. Pre-heat oven to 180C or 350F.
2. Sift the flour, sugar, baking soda, and salt.
3. In another bowl, mix pureed pumpkin, eggs, oil, water, and spices.
4. Combine wet ingredients to the dry. Mix.
5. Stir in nuts.
6. Pour in a buttered loaf pan.
7. Bake for an hour.
8. Cool and serve.

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