Pumpkin Health Benefits, Nutrition and Fruit Facts

Health Benefits of Eating Pumpkin Fruit

Pumpkin is a great food loaded with many health properties, which help you to get rid of various health problems and help protect your overall wellbeing. Below are some of the health advantages of eating pumpkins:
  • Pumpkin is a good source of beta-carotene and vitamin A. Studies found that beta-carotene, which gives pumpkin the deep orange color, protect you against oral cavity and lung cancers. Beta-carotene is converted into vitamin A in your body, which is a potent natural antioxidant for healthy vision, mucus membranes and skin.
  • The fruit is packed with various types of natural polyphenolic flavonoids such as zeaxanthin, lutein, cryptoxanthin and alpha-carotene. Zeaxanthin is a useful natural antioxidant which plays an important role in filtering ultra-violet rays in your eyes and helps prevent age-related macular disease.
  • Like avocado, banana, broccoli and pomegranate, pumpkin contains an abundance of potassium, an essential mineral that makes the fruit a natural remedy for people with hypertension.
  • Rich in zinc, the fruit can build a strong body's immune system. Research showed that zinc provides people who have osteoporosis with bone density support.
  • High in dietary fiber but low in calories, with no cholesterol and saturated fats, dieticians believe the food has therapeutic effects on those with high cholesterol level and also effective to people who are on weight loss programs.
  • Pumpkin seeds are full of a useful compound known as phytosterols, which is believed to be able to heal enlarged prostate by shrinking it. Therefore, the seeds are said to help prevent and fight against prostate cancer.
  • Pumpkin seeds supply you with loads of nutrients such as protein, niacin, iron, zinc and selenium, which are significant for your overall wellness. Iron contained in 100 g seeds reaches 110% of RDA. Presence of iron is critical to your body as it helps carry oxygen from the lungs to all the organs and muscles.

Overview and Facts about Pumpkins

Fresh Whole Pumpkins

A pumpkin (scientific name Cucurbita pepo, Cucurbita maxima, Cucurbita mixta or Cucurbita moschataare) is a fall fruit native to North America. The seeds of the plant were discovered in Mexico way back to around 7000 to 5500 B.C. The plant belongs to the Cucurbita family, the same as cucumber and squash. The name was derived from the Greek "pepon", which means large melon.

Pumpkin was one of the fruits used in the initial Thanksgiving celebration; it has become a popular pie filling since then, and the shell of the fruit is carved into the very famous Halloween jack-o'-lantern.

This culinary fruit is used in many different ways in various countries. It is used to make sweet dishes in Middle East, used to make kadu ka halwa in India, roasted with other vegetables in Australia and New Zealand, served in savory dishes in Japan, steamed and used as dessert in Thailand. However, the most common use is to make pumpkin pie.

Pumpkin Nutrition Facts and Calories

Nutrition Value of 1 cup (116 g) Raw Pumpkin (Cubed)
Calories 30 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 1 mg
Total Carbohydrates 8 g
Dietary Fiber 1 g
Sugars 2 g
Protein 1 g

Pumpkin Recipe

Pumpkin Pie with Pecan Chocolate Chips

  • 1 1/2 teaspoons cinnamon
  • 1 cup sugar
  • 1/2 teaspoon salt
  • 2 eggs
  • 1 can 15 oz (425 g) pure pumpkin
  • 1 can 12 oz (340 g) evaporated milk
  • 1 unbaked 9-inch (22-cm) deep-dish pie shell

Pecan Chocolate Chip Topping


  • 1 cup chopped pecans
  • 1 1/2 cup chocolate chip
  • 1/5 cup light brown sugar
  • 2 1/2 tablespoons butter, melted


  1. To prepare the topping, mix all the ingredients and set aside.
  2. Preheat the oven to 425 F. In a bowl, combine the cinnamon, sugar and salt and mix well.
  3. In a large bowl, whisk the eggs, add in the sugar-spice mixture and pumpkin, then stir in the evaporated milk slowly and gradually. Pour the mixture carefully into the uncooked pie shell.
  4. Bake in the oven for 15 minutes then switch the temperature to 350 F for 35 minutes. Remove the pie and add the pecan chocolate chips. Return to oven and bake for another 10 minutes or until toothpick inserted in the center of the pie comes out clean. Allow to cool.

Pumpkin Side Effects

Pumpkin seeds, in rare cases, may result in upset stomach. Generally, consuming pumpkin is extremely safe.

Related Fruits and Vegetables Articles:

Apple Health Benefits Spinach Health Benefits Sweet Potato Health Benefits
Ginger Health Benefits Watermelon Health Benefits Sunflower Seeds Health Benefits

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