The Fall Superfood That Beat Out Grapefruit as a Nutrition Powerhouse
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Pumpkins may be the ultimate fall fruit, but they’re a nutritional powerhouse worth enjoying all year long. Technically classified as a fruit because they develop from the seed-bearing structure of flowering plants, pumpkins pack a punch with their impressive nutrient profile.
In fact, the CDC recently ranked a list of fruits and vegetables by nutrient density, and while leafy greens like watercress score at 100, and beet greens in the 80s, when it came to fruit, pumpkin was the top with a respectable score of 32 — making it the most nutrient-dense fall fruit. “Pumpkin can often be overlooked, but it has many functional benefits,” said Jessica Swift Harrell, R.D.N., I.F.N.C.P., a registered dietitian and chef certified in Integrative and Functional Nutrition.
“It’s high in antioxidants like beta-carotene, known for destroying free radicals and fighting inflammation that can wreak havoc on our bodies. It also contains fiber, which not only helps stabilize blood sugar but is also imperative for good digestion, feeding our gut microbiome and regulating bowel activity,” adds Swift Harrell.
Prized across the globe for centuries — from Austria to China — for its natural health-boosting properties, pumpkin has earned its place as a true nutritious staple. The best part? You can use the whole pumpkin, from the seeds to the flesh, to reap its benefits. Plus, it’s super versatile — there are countless delicious ways to add pumpkin to your routine.
Pumpkin Nutrition
Pumpkin offers an impressive array of nutrients that make it a valuable addition to any diet. One cup (230 grams) of cooked pumpkin contains approximately:
Energy: 117 kcal
Protein: 2.42 g
Total Fat: 6.51 g
Carbohydrate: 15.6 g
Fiber (total dietary): 1.15 g
Total Sugars: 6.6 g
Calcium: 50.6 mg
Iron: 1.93 mg
Magnesium: 29.9 mg
Potassium: 814 mg
Vitamin C: 18.4 mg
Vitamin E: 3.27 mg
Vitamin A: 996 μg
Vitamin K: 8.51 μg
Health benefits
Pumpkins' antioxidants may help fight disease.
Pumpkin is a rich source of health-promoting antioxidants, polyphenols, and carotenoids, including beta-carotene, which your body converts into vitamin A. Antioxidants may reduce oxidative stress (an imbalance between free radicals and antioxidants in your body), which is linked to various chronic diseases, including diabetes, cancer, and cardiovascular conditions. Research suggests that oxidative stress is associated with neurodegenerative diseases, suggesting that adequate antioxidant levels may help delay or reduce the progression of such diseases, highlighting the potential benefits of incorporating dietary antioxidants into treatment and prevention strategies. Additionally, the combination of carotenoids, vitamin C, and vitamin E found in pumpkin offers protective benefits for overall health, potentially reducing inflammation.
Pumpkins may build up immunity.
Packed with vitamins A, C, and E, pumpkin is a solid choice for immunity support, especially as we move into the colder months. Vitamin A helps maintain healthy skin and mucous membranes, which are important for the body's defense against infection, while vitamin C supports the production of white blood cells that help the body respond to illness. Additionally, a review from Food Production, Processing and Nutrition highlights that pumpkin contains various immunity-supporting nutrients like omega-3 fatty acids, zinc and selenium. Selenium supports both the innate and adaptive immune systems by aiding in the development and function of T cells (essential for immune response) and increasing natural killer cell activity, which together may help reduce the risk of infections. These nutrients collectively work to help bolster the body's defenses, making pumpkin a beneficial addition to your diet as the seasons change.
Pumpkins can keep bowels regular.
According to Karman Meyer, R.D.N., L.D.N., Registered Dietitian and author of The Everything DASH Diet Meal Prep Cookbook, fiber is a type of carbohydrate that supports digestive health by feeding the good bacteria in the gut and adding bulk to the stool, helping things to move along smoothly. Pumpkin contains both soluble and insoluble fiber, which contributes to a healthy gut microbiome and aids digestion. The fiber in pumpkin also helps keep you fuller longer and reduces blood sugar spikes after meals. Meyer highlights that “for those looking to bump up their fiber intake, canned pumpkin purée is a great option, with a 1/2-cup serving providing 3 grams of fiber.” Women should aim for 25-30 grams of fiber daily, while men should get closer to 35 grams for digestive support, making pumpkin a delicious way to help meet those goals! Plus, it’s easy to incorporate into a variety of dishes.
Pumpkins offer heart health benefits.
Pumpkin seeds are rich in heart-healthy monounsaturated and polyunsaturated fatty acids, such as linoleic and oleic acids, as well as fiber which may help lower bad cholesterol and protect against cardiovascular disease. Additionally, the high potassium content in pumpkin may aid in regulating blood pressure. “It's naturally low in cholesterol, saturated fat, and sodium, making it a great addition to a heart-healthy diet,” said Meyer. Together, these nutrients may work to strengthen the cardiovascular system and lower the risk of heart disease along with maintaining healthy eating habits, regular exercise, and effective stress management.
Pumpkins may support eye health.
The beta-carotene found in pumpkin doesn’t just serve as a protective antioxidant; it also helps keep your eyes healthy and may even prevent age-related eye issues. A review published in Nutrients highlights lutein, another powerful carotenoid present in pumpkins. Lutein has fantastic anti-inflammatory properties and offers a host of benefits, particularly for eye health. It’s known for its ability to improve vision and even help prevent age-related macular degeneration (AMD), a leading cause of blindness and vision problems during the aging process.
Pumpkins may help with blood sugar management.
Pumpkin is a great food for keeping blood sugar in check because it’s low in sugar and high in fiber. The fiber helps slow down how quickly sugar enters your bloodstream, which can stop sudden spikes in blood sugar levels. This is especially helpful for those with diabetes or at risk for insulin resistance. One study suggests that while higher fiber intake from pumpkin seeds may lower post-meal blood sugar levels, further long-term research is needed to confirm their effectiveness as a hypoglycemic food. Including pumpkin in your meals can help you feel more energized and reduce cravings, making it a good choice for stable blood sugar throughout the day. Quantity matters, as larger portions can lead to spikes, so keep that in mind.
How to prepare and cook pumpkin
Cooking pumpkin may alter some nutrients slightly, but it still retains a rich nutritional profile. When it comes to preparing pumpkin, Swift Harrell loves roasting it. Start by washing the pumpkin thoroughly, then cut it and drizzle with oil and your favorite spices — she particularly enjoys cinnamon and allspice, especially during the fall. For an extra fiber boost, consider eating the skin as well. If the thought of roasting a whole pumpkin feels daunting, you can always go for canned pumpkin. Simply mix it with your preferred spices and warm it on the stovetop for a quick and nutritious option.
Adding pumpkin to your daily meals is simpler than you might expect. Here are some expert-recommended pumpkin recipes to enjoy this nutritious fruit:
Smoothies: Mix canned pumpkin with yogurt, bananas, and spices for a tasty and satisfying drink.
Soups and Stews: Stir in pumpkin purée for a creamy texture and nutritional boost.
Baked Goods: Incorporate pumpkin purée into muffins, bread, and pancakes for a seasonal flavor.
Roasted Pumpkin Seeds: Season with oil, salt, and your favorite spices, then bake at 350°F for 12-15 minutes, stirring halfway through, until they’re golden and crispy.
Diced Roasted Pumpkin: Add it to salads with shredded kale, cranberries, pecans, and pumpkin seeds, drizzled with a mustard vinaigrette.
Pumpkin Crisps: Roast thinly sliced pumpkin, peeled and cut into chip-sized pieces, at 375°F for 7-10 minutes, flipping as needed. Season with sea salt, cayenne pepper, or your preferred spices.
Pumpkin Mash: Blend roasted pumpkin flesh into traditional mashed potatoes or sweet potatoes for a flavorful twist. Expert tip: "Making the mash or salad, along with the chips and seeds, allows you to use the whole pumpkin — a fantastic way to cut down on food waste," says Swift Harrell.
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