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Surprising Health Benefits of Pumpkin

By Andie Wehrwein November 02, 2020 0 comments

Pumpkin Health Benefits

Pumpkins are usually the first sign of fall and Halloween. But it turns out, pumpkins have a lot more to offer than just being a decoration. Pumpkins are one of fall’s most nutritious foods.

Pumpkin is a fruit primarily grown in North and Central America.  We originally began using pumpkin for livestock feed and over time found it’s natural sweet flavor favorable in many dishes.  It was even at the very first Thanksgiving!

Below are just some of the benefits that come along with our most beloved fall flavors:


Pumpkin is nutritious!

Being low in calories while simultaneously being high in vitamins and minerals, pumpkin delivers an incredible nutritional profile.  Below are some nutritional facts of just 1 cup (245 grams) of cooked pumpkin:

Calories: 49

Fat: 0.2 grams

Protein: 2 grams

Carbs: 12 grams

Fiber: 3 grams

Vitamin A: 245% of the Reference Daily Intake (RDI)

Vitamin C: 19% of the RDI

Potassium: 16% of the RDI

Copper: 11% of the RDI

Manganese: 11% of the RDI

Vitamin B2: 11% of the RDI

Vitamin E: 10% of the RDI

Iron: 8% of the RDI

Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.

It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A.

Pumpkin is high in antioxidants!

Excessive free radicals in your body create a state called oxidative stress, which has been linked to chronic illnesses, including heart disease and cancer.  Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells.

Test-tube and animal studies have shown that these antioxidants protect skin against sun damage and lower the risk of cancer, eye diseases and other conditions.


Pumpkin boosts immune systems!

Pumpkin is loaded with nutrients that can boost your immune system such as vitamin A, as well as beta-carotene, which your body turns into Vitamin A.  Studies show that vitamin A can strengthen your immune system and help fight infections. Conversely, people with a vitamin A deficiency can have a weaker immune system.

Pumpkin is also high in vitamin C, iron, and folate - all of which has been shown to increase white blood cell production, help immune cells work more effectively and make wounds heal faster.


Pumpkin can help promote weight loss!

Pumpkin is considered a nutrient-dense food, meaning it is low in calories despite all the nutritional benefits.  Simply put, pumpkin is a weight-loss friendly food because you can consume more of it than other carb sources and still take in fewer calories.  What’s more, pumpkin is a good source of fiber, which can help curb your appetite.



There are tons of benefits that come with eating pumpkin, however the best part for some might just be the flavor!

Please feel free to contact us with any questions for our team of experts and nutritionists!



*Statements made in this blog have not been evaluated by the FDA.  Always consult your physician or health care provider before making any major changes to your supplementation or nutrition.


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