Pumpkins aren’t just a great seasonal food. They offer so much more beyond being a decorative instrument and a snack for Halloween. In fact, pumpkins can be considered one of the most nutritious vegetables out there.

Pumpkins, or Cucurbita pepo, were one of the first foods brought back to Europe by explorers, where it became popular not just as an ingredient in meals but also as a medicinal plant. It was even used as a traditional medicine for treating diabetes, and its seeds were also used in the treatment of intestinal worms and parasites.

Today, pumpkins are still a very popular superfood consumed all over the world. Here’s nine great reasons why your diet should include more pumpkins in it.

Filled with nutrients

Pumpkins are packed to the brim with vitamins and minerals. In fact, one cup (245 grams) of cooked pumpkin can provide you with 245 percent of your recommended daily intake of vitamin A. Pumpkins also contain vitamin C, E and several B vitamins as healthy amounts of fiber, iron, potassium, copper and manganese.

Improves immunity

Pumpkins are rich in vitamins A and C. Vitamin A can strengthen the immune system and fight off infections. Vitamin C, on the other hand, can increase white blood cell production, help immune cells work more efficiently and even make wounds heal faster.

Rich in antioxidants

Pumpkins contain a lot of antioxidants, such as alpha- and beta-carotene and beta-cryptoxanthin. All of these antioxidants can defend the body against free radical damage, which in turn can lower your risk of developing chronic illnesses like cancer and heart disease.

Improves skin health

Pumpkins are also full of beta-carotene, a carotenoid the body turns into vitamin A. Studies have shown that carotenoids like beta-carotene can protect the skin against harmful ultraviolet rays. Furthermore, the vitamin C in pumpkins can also keep the skin strong and healthy.

May be able to lower cancer risk

The carotenoids in pumpkins can function similarly to antioxidants. This allows them to neutralize free radicals, protecting you against certain cancers. In fact, studies have shown that people who consume more carotenoids have a lower risk of developing throat, pancreatic and breast cancer.

Promotes weight loss

Pumpkins, while being a superfood dense in nutrients, also contains very few calories. In fact, one cup of pumpkin only contains 49 calories. Furthermore, pumpkins are made up of 94 percent water, which makes pumpkins a nutrient-rich and low-calorie weight loss food. Pumpkins are also a great source of fiber, which can help make people feel full for longer.

Protects your eyesight

Pumpkins, like others in its family of plants, such as the squash, are filled with vitamin A, lutein and zeaxanthin. Research has shown that one common cause of blindness is a deficiency in vitamin A, and other studies have even found a connection between higher intakes of beta-carotene and significantly lower risk of cataracts. The lutein and zeaxanthin in pumpkins are also the two compounds that can best defend people from both cataracts and age-related macular degeneration (AMD).

Improves heart health

The vitamin C, potassium and fiber in pumpkins can also improve your heart health. For example, higher potassium intake can lower blood pressure and reduce risk of stroke, which are both risk factors for developing heart disease.

Easy to incorporate into your diet

One of the best things about pumpkins is that they are very delicious. Its sweet flavor makes it a perfect ingredient for a variety of dishes, such as pies, soups and pastas. You can even consume pumpkin seeds as a tasty and nutritious snack that can improve heart and bladder health.

Pumpkins and pumpkin seeds aren’t the only superfoods you should eat more of. Find out what other superfoods you’re missing by reading the articles at Superfoods.news.

Sources:

CMS.HerbalGram.org

Healthline.com