People often associate pumpkins with fall, pies, Halloween, and Thanksgiving. Although pumpkin plants are often associated with fall decoration and holiday dishes, you should also consider the numerous pumpkin nutrition facts and benefits.

Pumpkin Nutrition Facts

In addition to being a plump, nutritious orange vegetable, pumpkin is also an extremely nutrient-dense food. Its flesh, seeds, leaves, and juices contain vitamins and minerals, and lots of fiber.

It can be used in desserts, soups, salads, preserves, and even replace butter in some dishes. Below are some of my favorite pumpkin nutrition facts.

atlantic giant pumpkin stacked in a wooden cart

1. It will make you feel fuller

In one cup of pumpkin seeds, you’ll get 1.7 grams of fiber, while mashed pumpkin contains up to 3 grams. Do you understand why this is important? To begin with, it’s recommended that you get 30-50 grams of fiber each day, but unfortunately, most people only get about half or less of that.

No need to worry though, simply making sure you consume some winter squash such as pumpkin on a regular basis (I’ll show you how to do it at the end of this post) sets you up to meet your daily fiber needs.

Furthermore, pumpkin increases satiation, which means you feel fuller for longer; this is accomplished by slowing digestion and stabilizing blood sugar. Read more here.

2. You’ll sleep better

Those sleepy feelings after Thanksgiving are probably related to the pumpkin’s tryptophan content, which is converted into serotonin. You can relax, decompress and drift to sleep as long as you have enough serotonin in your body.

3. Improvement in heart health

For protecting against heart disease, studies indicate that fiber is also beneficial. An analysis of over 67,000 women over a decade demonstrates that diets high in fiber consumption may reduce heart disease risks.

The potassium content of the pumpkin is high. An increase in potassium and a reduction in sodium helped lower blood pressure and could lower the risk of stroke, according to one study.

Additionally, pumpkin contains anti-inflammatory antioxidants such as vitamin E, C, and lutein that may decrease inflammation linked to heart disease.

4. You’ll have a healthier prostate

For good reason, pumpkin seeds should be part of every man’s diet. American men are most likely to develop prostate cancer. It is estimated that one in seven men will develop prostate cancer.

Compared to healthy prostates, cancerous prostates contain much less zinc, and several studies suggest that zinc deficiency might contribute to cancer progression. In addition to Zinc, pumpkin is high in potassium, which helps prevent certain types of cancers, including prostate cancer.

Baby Boo pumpkin in a pile

5. Your body will get magnesium

Magnesium is an essential mineral that helps your body perform many physiological functions, including producing ATP (adenosine triphosphate, the energy molecules), regulating bowel movements, relaxing your nervous system, and regulating muscular growth.

In addition, 80% of Americans have a magnesium deficiency. One ounce is all you need. The magnesium content in pumpkin seeds provides about 30% of your daily magnesium requirements. Pumpkin is low in calories, so you may wonder how it could provide so many nutritional benefits.

The fruits and vegetables in our diets are often referred to as nutrient-dense food. As a result, they provide us with important vitamins and minerals while providing us with few calories. For me, that would be getting the most value for my money. I can gain a variety of health benefits from eating pumpkins without spending many calories. Read more here.

6. Your body will benefit from antioxidants

It is believed that beta carotene has the ability to fend off cancer because it is a powerful antioxidant that the body converts to Vitamin A. The antioxidant properties of beta-carotene are thought to protect cells, boost immunity, and maintain reproductive health.

Pumpkins are good for you! Approximately 953mg of vitamin A can be found in half a cup of canned pumpkin.

7. You burn fat when you eat pumpkin

Pumpkins are high in nutrients and low in calories. By sustaining you for longer, and regulating your blood sugar levels to keep food cravings in check, pumpkin keeps you fuller for longer and helps you burn more calories.

The most common pumpkin dish is a dessert that contains a lot of calories. The high number of calories likely does not come from pumpkin. To make it taste so good, the dessert is mainly made up of fat and sugar.

As a result, pumpkin may be perceived as having a high-calorie content. Contrary to popular opinion, it is exactly the opposite. Pumpkin in canned form contains only 83 calories per cup. Water makes up 90% of pumpkins.

8. It will keep your eyesight sharp

According to the National Institutes of Health, one cup of pumpkin will supply you with your daily vitamin A requirements, which are important for the health of your vision, especially in dim light. Read more here.

9. It will mean eating fewer bananas

Potassium is an important component of bananas, making them a popular fruit.  However, do you know that a cup of cooked pumpkin has 564mg of carbohydrates compared to a cup of bananas that has 422mg? 

Switching up your diet and switching out bananas for pumpkins instead of only relying on bananas to provide you with potassium could potentially prevent fatigue, muscle weakness, and inactive reflexes.

Autumn Gold pumpkin

10. You will feel better afterward

Many people suffer from a serotonin deficiency. There are many claims that it’s a serious epidemic that affects 80% of the population and inflicts unique dark cloud misery and depression.

We can rely on serotonin to fight depression and anxiety, which is why its role in overall wellness is so important. Tryptophan, the amino acid in your body that is converted to serotonin, is a simple way you can ensure your body produces natural serotonin.

Your outlook on life will be brightened by eating pumpkin seeds that contain a lot of tryptophan.

Pumpkin Nutrition

Despite its delicious taste, a pumpkin spice latte doesn’t actually contain pumpkin. Although one can occasionally enjoy a piece of pumpkin pie or cake (all foods fit into a healthy lifestyle!) this won’t offer much health benefit.

Pumpkins aren’t just for dessert anymore! This collection of Healthy Pumpkin Recipes features soups, pasta, and more that you can incorporate into your lunch and dinner meals. Adding pumpkin to your weekly rotation can be as simple as:

Pumpkin Oatmeal Pancakes

Pumpkin Fritters

Jamaican Pumpkin Soup

Creamy Pumpkin Soup

Pumpkin Rice

Jamaican Pumpkin Curry

Butter Bean Pumpkin Okra Stew

Pumpkin Bread

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