Butternut squash is a type of pumpkin and a popular seasonal ingredient during the fall. This nutrient-rich food has several health benefits thanks to a good amount of vitamins, minerals and antioxidants.
Although pumpkin is considered a safe food for most healthy adults, it is possible to experience an allergic reaction or other side effects in certain situations.
This article discusses the health benefits of pumpkin, outlines who should avoid it, and provides tips on how to prepare it.
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Pumpkin Nutrition
Pumpkin (Cucurbita pepo) is packed with vitamins, minerals and nutrients, especially fiber and vitamin A. One cup of canned pumpkin contains:
- Calories: 137
- Fat: 7 grams (g)
- Carbohydrates: 19 gr
- Egg white: 3 gr
- Fiber: 7 grams
- Sodium: 37 milligrams (mg)
- Calcium: 64 mg
- Iron: 3 mg
- Magnesium: 54 mg
- Vitamin C: 9mg
- Vitamin A: 1,880 micrograms (mcg)
Pumpkin seed nutrition
Pumpkin seeds also contain a variety of nutritional benefits. High in antioxidants, vitamins and minerals, pumpkin seeds are a powerful anti-inflammatory food that supports heart health, minimizes the risk of diabetes, promotes healthy digestion and more.
The nutritional value for 1 cup of unsalted pumpkin seeds includes:
- Calories: 264
- Egg white: 14 gr
- Carbohydrates: 7 gr
- Fiber: 3 grams
- Sugar: 0.6 gr
- Calcium: 24 mg
- Magnesium: 253 mg
- Zinc: 4 mg
- Sodium: 8 mg
Benefits of pumpkin
This versatile pumpkin is nutrient-rich, low in sugar and high in fiber, making it a supportive nutritional supplement for immunity, eye health, heart health, diabetes prevention and more.
Immunity
The beta-carotene (vitamin A) in pumpkin is essential for several functions, including strengthening the immune system. Vitamin A, together with vitamins C and E, protects the lining of the intestines, which helps prevent germs and infections.
Research also shows that fruits and vegetables rich in fiber, such as pumpkin, can have a positive impact on gut health and thus support the immune system.
Eye health
Pumpkin’s high beta-carotene content may help protect against age-related eye problems. The antioxidant and anti-inflammatory protection that vitamin A provides can help protect cells from damage.
This can be particularly helpful in people with diseases that affect a part of the eye known as the macula. The beta-carotene and vitamin A may reduce the risk of developing macular degeneration (an eye condition that causes vision loss) and cataracts (a condition that causes the eye’s natural lens to appear cloudy).
Heart health
The rich supply of potassium, calcium and magnesium in pumpkin can regulate blood pressure and prevent heart disease. These nutrients are essential parts of a dietary intervention to lower blood sugar levels and stop high blood pressure (hypertension).
The nutrients in pumpkin may also help reduce the risk of heart disease, heart failure, stroke and more.
Digestive Health
The digestive system needs fiber to keep bowel movements regular and maintain a healthy balance of good bacteria living in the intestines. Just 1 cup of canned pumpkin contains almost a third of the daily recommended fiber intake.
Molecules in the skin of a pumpkin (known as polysaccharides) can support healthy bacteria in the gut.
Metabolic health
Boosting your metabolism by eating low-calorie foods allows the body to steadily convert food into energy. Although pumpkin is a source of some carbohydrates, it has fewer carbohydrates than other substitutes such as potatoes or rice and is also higher in calories.
The high fiber and high water content of pumpkin helps keep the body feeling full for longer, making pumpkin a good choice for weight management.
Skin health
Vitamins C, E and A are essential for overall skin health. In particular, vitamin A appears to help protect the skin from sun damage and may also improve skin texture. The antioxidant-supporting vitamins C and E are often touted in skin care ingredients, but some research shows they can also be supportive when consumed through diet.
Reduce the risk of cancer
Antioxidants like those in pumpkins can help neutralize the harmful free radicals (unstable molecules) produced by abnormal cancer cells, which can help protect against the development of certain types of cancer.
Some studies show that people who consume high amounts of antioxidants such as beta-carotene have a reduced risk of stomach, breast and pancreatic cancer. More research is needed to confirm antioxidant consumption as the reason behind this reduced risk.
Prevent and control diabetes
Research shows that pumpkin and pumpkin seeds can help lower blood sugar levels, which could be helpful for people living with type 2 diabetes or at risk of developing type 2 diabetes. These findings may be attributed to pumpkin’s rich magnesium content, but more scientific evidence is needed to confirm the potential benefits.
Who Should Avoid Pumpkin?
Pumpkin is generally safe for most healthy adults to eat. That said, if you’re trying pumpkin for the first time or reintroducing it to your diet, here are a few tips to keep in mind:
- Allergic reaction: People with food allergies or sensitivities to certain foods may experience gastrointestinal (GI) symptoms or rashes after consuming pumpkin.
- Digestive symptoms: Because pumpkin is high in fiber, consuming it can affect the digestive system and contribute to stomach cramps, bloating and gas.
- Foodborne illness: Raw food can transmit bacteria, viruses and other pathogens that can cause illness. Avoid raw squash that has not been properly washed, thoroughly cooked or prepared.
- Side effects of medications: The nutrients in pumpkin can encourage the body to quickly eliminate water content, which can affect how the body absorbs and removes certain medications such as lithium (a mood stabilizer sometimes prescribed to treat bipolar disorder).
People who are pregnant or breastfeeding should always check with a healthcare provider about their diet before consuming any new or questionable foods to ensure they are safe to eat.
What’s the healthiest way to add pumpkin to your diet?
There are easy ways to add pumpkin to your diet. Because the taste of pumpkin is sweet, it is often seen as ideal for desserts and other sweet snacks. Canned pumpkin is used as a healthy ingredient in baked goods, pancake batter and smoothies, as well as as a savory addition to foods such as hummus or mashed potatoes.
When seeded and cut into wedges, the squash can also be seasoned and cooked in soups, stews, pastas or casseroles. Some nutritionists have suggested pureed pumpkin as a healthier substitute, depending on your taste preferences.
Resume
Pumpkin is rich in numerous vitamins, minerals and antioxidants that can help support the immune system, improve eye and skin health and protect against certain types of chronic diseases. Although sometimes associated with seasonal lattes and desserts, pumpkin can be a simple addition to sweet and savory dishes.
Pumpkin is considered a safe food for most healthy adults, but check with a healthcare provider if you have a history of food allergies, are pregnant, or are taking certain medications.