5 Legit Nutritional Benefits Of Pumpkin, According to the Experts

There’s more to pumpkin than just a delicious pie filling! 

How would you sum up fall — starbuck’s PSL, apple picking, wearing faded flannel or eating pumpkin on the reg?  

Let’s talk about the latter — pumpkin! Packed with vitamins and nutrients, pumpkin is one of the healthiest fruits (yes, it’s a fruit) you can eat. Here’s why! 

#1: Pumpkin Improves Your Eyesight

Beta-carotene, a carotenoid that is converted into vitamin A in the body, is responsible for the bright orange color of pumpkins. Both beta-carotene and vitamin A are essential for sustaining good eyesight.

But that’s not all. Pumpkins are also rich in zinc, vitamin C, lutein and zeaxanthin, making them a powerful nutrient for your vision and overall health.

Let’s take a look at how these powerful vitamins and minerals benefit your eyesight: 

Vitamin A protects the cornea and aids your eyes’ ability to see in low lighting.

Vitamin C reduces the risk of macular degeneration, which is one of the leading causes of adult blindness.

Lutein and zeaxanthin are antioxidants that help reduce the risk of chronic eye diseases, such as cataracts and age-related macular degeneration. They also filter out harmful high-energy wavelengths of light from your eyes.

Zinc is highly concentrated in the eye, particularly in the retina, and plays an essential role in delivering vitamin A to the retina to produce melanin.

A half cup of pumpkin has 14,000 IU of vitamin A, which is 280% of the daily recommended value. 

#2: Pumpkin Is a Powerful Immune Booster

The perks of pumpkin are endless. It’s packed with 197 percent of your recommended daily intake (RDI) of vitamin A and 17 percent of your RDI of vitamin C, which are powerful antioxidants. 

Antioxidants help boost your immune system by fighting off disease-causing free radicals in the body. Add pumpkin to your diet to prevent cell damage and boost immunity. 

#3: Pumpkin Provides Major Health Benefits During Pregnancy 

Incorporating this fruit in your pregnancy diet provides you and your baby vital nutrients and major health benefits, including the following: 

Helps keep blood sugar levels in check during pregnancy. To reap the maximum benefits of pumpkin, make sure to eat them plain, without added sugar. 

Keeps constipation at bay. Many people complain of constipation during pregnancy. This is due to hormonal changes that may disrupt your digestive system. Pumpkins to the rescue, especially since they’re an excellent source of protein and fiber. 

Helps with abdominal cramps. Consume pumpkin in any form to get instant relief from pregnancy cramps. 

#4: Pumpkin Seeds Promote Post-Workout Recovery 

Whether you’re topping off a salad or sprinkling atop your soup, pumpkin seeds are a great post-workout recovery snack. 

Two of the most important nutrients for recovery include zinc and protein. Luckily, pumpkin seeds are jam-packed with both — 20 percent of your zinc RDI and 17 percent of your protein RDI in a 1-ounce serving. 

In addition to zinc and protein, you score 37 percent of your magnesium RDI and 13 percent of your iron RDI, making pumpkin seeds a powerful aid in rebuilding muscle after a tough workout. 

For best results, eat pumpkin seeds within 45 minutes of your workout. 

Here’s a breakdown of a 1-ounce serving of roasted, unsalted pumpkin seeds:

Calories: 163

Fat: 14 g (2 g sat fat)

Carbohydrates: 4.2 g

Sodium: 5.1 mg

Sugar: 0.4 g

Fiber: 1.8 g

Protein: 8.5 g

#5: Pumpkin Is a Low-Carb Alternative 

Good news, keto dieters! Pumpkins are low in carbs. Here’s what you get in one cup of raw pumpkin: 

Calories: 30

Fat: 0.12 g

Carbohydrates: 7.54 g

Sodium: 1.16 mg

Sugar: 3.20 g

Fiber: 0.58 g

Protein: 1.16 g

Because pumpkin is high in fiber and water volume, it promotes satiety (the feeling of fullness), which helps minimize cravings and leads to fewer calories. 

See for yourself. The next time you prepare dinner, opt for roasted pumpkin instead of starchier carbs like potatoes and pasta. 

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