Photo credit, BBC Food
What is a Pumpkin?
Pumpkins are part of the Cucurbitaceae or gourd family. They are large, round and bright orange with a slightly ridged outer skin that is hard but smooth. Inside the pumpkin are seeds and pulp. Roasted pumpkin is completely edible – skin, flesh and seeds – just remove the strips that hold the seeds.
Nutritional profile dand pumpkin
An 80 g portion of pumpkin (boiled) contains:
Top 5 Health Benefits of Pumpkin
1. May promote healthy skin
Pumpkin is rich in skin-healthy nutrients, including vitamins C and E, as well as beta-carotene, all of which play an important role in our skin’s health.
Vitamin C is not produced naturally by the body, so it is important to get it through food because it plays an important role in the formation of collagen, which keeps the skin firm and plump. Vitamin C also helps prevent bruising and promotes wound healing.
Vitamin E is an excellent antioxidant and, together with vitamin C, helps protect the skin from sun damage and dryness. Vitamin A or beta carotene also helps protect the skin from the sun’s UVB rays and can help prevent sunburn, although sunscreen is still essential!
Photo credit, BBC Food
2. May promote eye health
Low levels of vitamin A are associated with impaired vision and even blindness. Beta-carotene, along with vitamins C and E, help protect the eyes and reduce the risk of age-related eye diseases. Pumpkins are also an excellent source of two carotenoids called lutein and zeaxanthin, levels of which have been linked to a lower risk of cataracts.
3. May support the immune system
As the bright orange color indicates, pumpkins contain beta-carotene, which is converted to vitamin A when eaten. Studies have shown that vitamin A plays an important role in boosting immune function. Vitamin C also contributes to immune function by stimulating the activity of immune cells and increasing the number of white blood cells.
4. May help reduce the risk of metabolic syndrome
Metabolic syndrome is the medical name for a variety of conditions, including diabetes, obesity, and high blood pressure. Together, these conditions increase the risk of coronary heart disease and stroke.
in 2015 A study in Japan found that diets high in carotenoids, which are the pigments found in fruits and vegetables that give them their orange, yellow and green colors, may help prevent the development of metabolic syndrome.
5. May help prevent cancer
Although there is no “super food” that can prevent cancer, and some cancer risk factors are not related to diet, there is evidence that a healthy diet can reduce cancer risk. In addition, the antioxidant properties of carotenoids, vitamins A and E, which are found in pumpkins, can protect against certain types of cancer, such as breast cancer.
Is pumpkin safe for everyone?
In general, pumpkin is safe for most people, but some people may be allergic to it due to a cross-reaction with other fruits in the same cucumber family.
Chemicals in pumpkin seeds appear to have a diuretic effect, and consuming large amounts at one time can increase the amount of fluid and electrolytes excreted in the urine. If you are taking certain prescription medicines, including lithium, contact your GP or healthcare professional for further advice.
This article was last reviewed by Kerry Torrens on 2022. August 31
Nicola Shubrook is a Nutritional Therapist and works with private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutrition Therapy (BANT) and the Complementary and Natural Healthcare Council (CNHC). Visit urbanwellness.co.uk to find out more.
Kerry Torrens is a Chartered Nutritionist (MBANT) and holds a Master’s Degree in Personal Nutrition and Nutritional Therapy. She is a Fellow of the British Association for Nutrition and Lifestyle Medicine (BANT) and a Fellow of the Guild of Food Writers. She has contributed to a number of nutrition and cookery publications over the past 15 years, including BBC Good Food.
All health content on bbcgoodfood.com is for general information only and should not be considered a substitute for medical advice from your doctor or other healthcare professional. If you are concerned about your general health, please consult your local health care provider.