7 Reasons Why This Squash Is a Superfood
But behind that bright orange façade lies a treasure trove of nutrients and health benefits.
In this article, we’ll delve into the science behind the numerous benefits of this winter squash, supported by recent research.
1. Rich in Vitamins and Minerals
Pumpkins boast a hefty profile of
vitamins and minerals. Notably, they’re an excellent source of vitamin A, with
one cup of cooked pumpkin containing over 200% of the recommended daily intake.[1] Vitamin A is crucial for eye health, the
immune system, and skin vitality.[2]
2. Weight Loss Friendly
Being nearly 94% water, pumpkins are low in calories but rich in dietary fiber.[3] Foods high in fiber may promote feelings of fullness, potentially reducing overall calorie intake.[4]
Boasting an abundance of vitamins,
particularly vitamin A, pumpkin supports eye and skin health. Their high fiber
content can aid in weight loss, while the antioxidants found within combat
oxidative stress.
3. Potent
Antioxidant Properties
Pumpkins are teeming with antioxidants
such as alpha-carotene, beta-carotene, and beta-cryptoxanthin.[5] Antioxidants
help neutralize free radicals, potentially preventing oxidative stress and
reducing the risk of chronic diseases.[6]
4. Support for Heart Health
The seeds, often considered a
byproduct, are just as beneficial. Pumpkin seeds are a great source of
magnesium, essential for various physiological processes, including regulating
blood pressure, which can support heart health.[7]
5. Skin Health
Booster
Remember the high vitamin A content?
It not only supports vision but also promotes healthy skin. Moreover, pumpkins
contain lutein and zeaxanthin, antioxidants that can protect the skin from
harmful UV rays.[8]
Emerging research suggests that
pumpkins might offer protective benefits against certain cancers and help
regulate blood sugar.
6. May Lower
Cancer Risk
Dietary intake of pumpkin has been linked to a reduced risk of certain
types of cancer. Its high carotenoid content may be responsible, with studies
suggesting a decreased risk of breast, stomach, throat, and pancreas cancers
among individuals with a high intake of these compounds.[9]
7. Regulating
Blood Sugar Levels
Recent research suggests that pumpkin
might play a role in glucose regulation. Compounds in pumpkin could help
increase insulin production and improve glucose tolerance, making it
a potential ally for those with diabetes.[10]
Conclusion
Pumpkins are much more than a seasonal
decoration or pie ingredient. Their rich nutritional profile offers numerous
health benefits that science continues to explore. So, the next time you’re
scooping out a jack-o’-lantern or baking a pie, remember you’re handling a
powerful superfood.
Disclaimer: While pumpkins offer
numerous health benefits, always consult with a healthcare professional before
making significant changes to your diet or using food as a therapeutic agent.
References:
1. USDA Food Database.
“Pumpkin, cooked, boiled, drained, without salt.”
2. “Vitamin A Deficiency and
Clinical Disease: An Historical Overview” by Alfred Sommer, 1 October
2008, The Journal of Nutrition.
DOI:
10.1093/jn/138.10.1835
3. “Antioxidant and
lipoxygenase inhibitory activities of pumpkin seed extracts” by Marianna N.
Xanthopoulou, Tzortzis Nomikos, Elizabeth Fragopoulou and Smaragdi
Antonopoulou, 10 February 2009, Food Research International.
DOI: 10.1016/j.foodres.2009.02.003
4. “Health benefits of
dietary fiber” by James W Anderson, Pat Baird, Richard H Davis, Stefanie
Ferreri, Mary Knudtson, Ashraf Koraym, Valerie Waters and Christine L Williams,
1 April 2009, Nutrition Reviews.
DOI: 10.1111/j.1753-4887.2009.00189.x
5. “Biologic Mechanisms of
the Protective Role of Lutein and Zeaxanthin in the Eye” by Norman I. Krinsky,
John T. Landrum and Richard A. Bone, 26 February 2023, Annual Review of
Nutrition.
DOI: 10.1146/annurev.nutr.23.011702.073307
6. “Carotenoid actions and
their relation to health and disease” by Norman I. Krinsky and Elizabeth J.
Johnson, 23 November 2005, Molecular Aspects of Medicine.
DOI:
10.1016/j.mam.2005.10.001
7. “The Importance of
Magnesium in Clinical Healthcare” by Gerry K. Schwalfenberg and Stephen J.
Genuis, 28 September 2023, Scientifica.
DOI:
10.1155/2017/4179326
8. “Lutein and zeaxanthin in
eye and skin health” by Richard L. Roberts, Justin Green and Brandon Lewis, 22
January 2009, Clinics in Dermatology.
DOI: 10.1016/j.clindermatol.2008.01.011
9. “Fruit and vegetable
intake and the risk of cardiovascular disease, total cancer and all-cause
mortality—a systematic review and dose-response meta-analysis of prospective
studies” by Dagfinn Aune, Edward Giovannucci, Paolo Boffetta, Lars T Fadnes,
NaNa Keum, Teresa Norat, Darren C Greenwood, Elio Riboli, Lars J Vatten and
Serena Tonstad, 22 February 2017, International Journal of Epidemiology.
DOI:
10.1093/ije/dyw319
10. “Effects of pumpkin seed
oil and saw palmetto oil in Korean men with symptomatic benign prostatic
hyperplasia” by Heeok Hong, Chun-Soo Kim and Sungho Maeng, 31 December
2009, Nutrition Research and Practice.
DOI: 10.4162/nrp.2009.3.4.323