Here’s Exactly What Happens to Your Body if You Eat Pumpkin Every Day
Walk into the grocery store or stroll around your local farmers’ market anytime in the next couple of months and you’re bound to see one food front and center, proudly on display: pumpkins. Maybe you’ve already been getting into the fall spirit with pumpkin spice lattes or a thick slice of pumpkin bread for breakfast. There’s nothing like fall to make you fall in love with squash all over again.
Maybe you’re getting so into the fall spirit that you’re curious about if it’s healthy to eat pumpkin every single day. Curious as to know how it would affect your body? According to registered dietitians, there are five key ways eating pumpkin every day could impact your health.
Related: Here's What Happens to Your Body if You Eat Apples Every Day
Is Pumpkin Healthy?
Sherie Nelson, RDN, MBA, a registered dietitian and the Director of Wellness at Elior North America, says that pumpkin is packed with nutrients that benefit the body. “It’s rich in vitamins such as A, C, E and several B vitamins, while also providing minerals like potassium, magnesium and manganese. Pumpkin is also a good source of dietary fiber, which supports digestion,” she says.
In addition to all these nutrients, Nelson says that pumpkin is also high in antioxidants, including beta-carotene, which help protect the body from free radicals and reduce oxidative stress. This, she says, may help protect against chronic diseases.
Besides cooking with the pulpy insides of the pumpkin, Jennifer House MSc, RD, a family-focused dietitian from First Step Nutrition, says that eating the seeds is also healthy; they’re full of nutrients! “Just one ounce of pumpkin seeds, also known as pepitas, contains nine grams of protein, two grams of fiber and 40% of your daily magnesium needs,” she says. She adds that you can also buy pumpkin flour and pumpkin seed oil, which are both nutrient-rich and can be beneficial to cook with.
While it’s always best to eat a wide variety of healthy foods to get a broad range of nutrients, House and Nelson both say that it’s perfectly safe—and even healthy—to eat pumpkin every day.
Related: Here's What Happens to Your Body if You Eat Cheese Every Day
5 Ways Eating Pumpkin Every Day Can Impact Your Body
If you do decide to eat pumpkin regularly, even every day, there are several ways it will impact both your short-term and long-term health.
1. Your digestion may improve
Registered dietitian Serena Benali, RD, says that one short-term change you may notice if you start eating pumpkin every day is improved digestion. This, she says, is because pumpkin contains fiber, which helps move food through the digestive tract and can help prevent constipation. Nelson agrees, saying, “In the short term, pumpkin's fiber content can promote regular bowel movements and improve digestive health by preventing constipation and supporting a healthy gut microbiome.”
2. Your immune system may get stronger
Did you know that 70% to 80% of the body’s immune cells are located in the gut? That means when you eat gut-healthy foods, like pumpkin, you are giving your immune system a boost. “Consuming pumpkin regularly also strengthens the immune system, enhancing the body’s ability to fight infections,” Nelson says. House says that the antioxidants in pumpkin also help support the immune system. “Vitamin C and vitamin A, which are found in pumpkin flesh, can support a healthy immune system,” she says.
3. Your energy and mood may become more steady
If you tend to experience rises in dips in your energy levels or mood throughout the day, incorporating pumpkin into your diet could help you feel more balanced. “Since pumpkin has a low glycemic load, it is suitable for those managing blood sugar levels,” Nelson says. However, she adds that it’s important to know that pumpkin-based baked goods and desserts often include sugar, which negates this benefit.
4. You’ll be supporting your eye health
House points out that pumpkin contains lutein and zeaxanthin, two nutrients that are crucial for eye health. “The lutein and zeaxanthin in pumpkin can prevent cataracts and age-related macular degeneration to support healthy eyes,” she says. So if you want to keep your eyes healthy as you age, incorporating pumpkin into your diet is a great way to do it.
5. Eating pumpkin regularly could lower your risk of chronic diseases
Since pumpkin is so nutrient-rich and also full of antioxidants, all three dietitians say that eating it regularly could help lower the risk of chronic health conditions, including Alzheimer’s disease, heart disease and some forms of cancer. “Long-term intake of pumpkin provides anti-inflammatory antioxidants such as beta-carotene that can protect the body against cancer, heart disease and diabetes,” House says, adding that this nutrient is also linked to lowering the risk of Alzhiemer’s disease.
If you have high blood pressure, House says that cooking with pumpkin seed oil or taking a pumpkin seed oil supplement could be beneficial, helping to protect against cardiovascular disease. Additionally, Nelson points out that the fiber and potassium in pumpkin is also beneficial for managing cholesterol and blood pressure.
As you can see, there are many ways incorporating pumpkin into your diet can benefit the body. Just be sure you’re cooking with actual pumpkin and not canned pumpkin pie, which can be high in sugar. Have fun experimenting with different healthy, low-sugar ways to incorporate pumpkin into your diet. Your whole body will benefit!
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Sources
Sherie Nelson, RDN, MBA, registered dietitian and the Director of Wellness at Elior North America
Jennifer House MSc, RD, family-focused dietitian from First Step Nutrition
Serena Benali, RD, registered dietitian with In Good Nutrition
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