The Best Pumpkin Health Benefits Every Fall Lover Needs to Know About

By mehdii zovick - July 15, 2019

Nutrition statistics do not lie when it comes to everyone's favorite squash.


First, remind: Pumpkin it's a type of products, not just an ingredient in scented candles. Better yet: it's very nutritious, too! One cup of pumpkin contains vitamin A more than a cup of turnips, more than one banana, and more fiber than 1 to 2 cups of quinoa. Here's the favorite food list this fall:

Facts about pumpkin nutrition

Serving size: 1 cup, cubic

  • 30 calorie
  • 0.1 g fat
  • 0 mg cholesterol
  • 1 mg sodium
  • 8 g carbohydrates
  • 0.5 g fiber
  • 3.2 g sugar
  • 1.2 g protein
  • 196% DV vitamin A
  • 16% DV vitamin C
  • 11% DV potassium
  • 5% DV vitamin B-6
  • 4% DV iron
  • 3% DV magnesium
  • 2% DV calcium

What are the health benefits of pumpkin?

Although you can find them in a canned form at any time of the year, these unique modern foods are forgotten: high-quality, versatile vegetables.

The fiber keeps you energized.

One cup of canned pumpkin contains about 7 grams of fiber (about 20% of the recommended daily amount), while rapeseed contains just under 3 grams. While both have a place on your plates, pumpkin fiber content will fill you up and help stabilize blood sugar and keep your energy throughout the day.

The minerals help your heart.

Pumpkin is loaded with minerals that regulate blood pressure such as potassium, magnesium and iron. It is necessary to provide oxygen to red blood cells. Surprisingly, one cup of pumpkin packs 14% of the daily value of potassium, while one banana contains 12%.

The antioxidants boost immunity.

Pumpkin is packed with beta-carotene, an introduction to vitamin A - an important antioxidant for visual acuity and skin safety - as well as vitamins C and E, which are also important antioxidants to repair body cells from damage. Dietary systems rich in antioxidants and potassium also help reduce the risk of cancer and heart disease.

Is pumpkin fattening?

No, because the cube pumpkin contains only 0.1 g of fat per cup. The pureed pumpkin contains a little more than about 0.7 grams per cup, but the squash often provides good carbohydrates for you - not to mention all the vitamins and other beneficial minerals.

Can eating pumpkin help you lose weight?

Sure, because one cup of canned pumpkin provides 82 calories only. It's a smart ingredients to swap for cheese or cream, which can help you reduce the calories and saturated fat in your recipes. Pumpkin also contains a lot of fiber filling the filling, which will keep you more complete and longer and may help in weight reduction efforts. In the spirit of making more product-based meals, this is an easy way to apply.

Is canned pumpkin also good for you?

Yes really! It should not be new to get the same benefits. Unlike many other fruits and vegetables, pumpkins still carry year-round nutritional benefits in their canned form. One cup of canned pumpkin is rich in vitamins and minerals, not to mention its extreme variety. I love mixing half a cup of canned pumpkin in low-fat Greek yogurt with cinnamon, nutmeg and a spray of honey for a protein-rich snack that also satisfies my sweet seasonal teeth.


Here are some useful ways to use more canned pumpkin:

  • Sauces: Replace the pumpkin with half the cheese in the sauce and add a little garlic or onion or even a tablespoon or two parmesan. Pumpkin will add more cream without sacrificing the flavor.


  • Dips: Blends pumpkin, greek yogurt or cheese with cinnamon, pumpkin pie spice, and sprinkles of Graham cracker.


  • Breakfast: making pancakes, waffles, cakes, or any kind of good bread? Add pumpkin puree. The beauty of pumpkin is in versatility, where you can use it in both savory and snacks and delicious snacks.

What about pumpkin seeds?

Pumpkin seeds are filled with potassium, magnesium, zinc and iron. It has a satisfying combo range of about 6 grams of fiber and 7 grams of protein per 1.5 ounce pack, making it a great snack for children and adults alike. This combination of nutrients makes you feel fuller, longer.

But what about pumpkin spice?

There is a strange phenomenon that occurs between Labor Day and Black Friday, where supermarkets, lists and even pharmacies suddenly burst into the flow of spice-flavored products. They include everything from coffee to cakes to ice cream to cereal and even dog treatments. But since not all pumpkin flavoring products are created on an equal footing, here are some guidelines on what to look for:

  • Choose products containing pumpkin as the first or second ingredient. For yogurt, ice cream, baked goods, light bars, it must be; for the grain spreads, some ingredients down is sometimes fine. As long as the first ingredient is real food, not an unbroken name for sugar or a "protein mix", you're fine.


  • Look for as few ingredients as possible of sugar grams. The individual number of grams of sugar per meal is always a good measure. Dairy products and fruits containing sugar may increase slightly as they contain natural sugar. (Aimed at reducing milk at 12 grams per meal.).


  • Skip daily sugary drinks. Yes, this does include pumpkin spice. My go to swing? Add 2 tablespoons of half and half to regular cup of coffee and pumpkin pie spice to your heart's content, sweetened as you normally would; served with a cinnamon stick for a festive but less calorie treatment.



You Might Also Like