Pumpkin Health Benefits

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Mostly known for being a part of Halloween decorations or a pie filling, pumpkins are also packed with nutrition and offer a wide range of health benefits. Pumpkins are a storehouse of vitamins, mineral and other healthy nutrients. Whether it is the pulp or the seeds, pumpkins are great for your health and can offer some incredible benefits.

Nutritional Composition of Pumpkins

High Carotenoids Content – Pumpkins owe their bright Orange color to the high amount of carotenoids present in them. Carotenoids assist in staving off the free radicals in the body, and help in preventing premature aging, cardiovascular diseases and other infections. They are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.

Protein – Pumpkin seeds also known as Pepitas are a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein. Their oil is high in phytosterols or plant-based fatty acids and their chemical composition is the same as cholesterol. Phytosterols can replace cholesterol in the body, and help in reducing the blood cholesterol levels.

Essential Fatty Acids – Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.

Vitamin A – Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.

Vitamin C - Vitamin C helps fight free radicals, improves immunity and promotes the production of collagen. The high Vitamin C content in pumpkins also offers protection against various forms of cancer.

Magnesium - Both the pulp and seeds of pumpkin are rich in magnesium, which is an important mineral required for various biological functions. Magnesium is also required for the maintenance bones and teeth.

Potassium & Zinc – Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health.

Fiber – Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such as constipation, indigestion etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.

Health Benefits of Pumpkin Flesh and Seeds

Prostate Cancer – The protective compounds present within the pumpkin seeds, called phytosterols can lower the risk of prostate cancer. These work by shrinking the prostate and stimulating the secretion of chemicals that protect against the transformation of testosterone into dihydrotestosterone (DHT). High DHT levels can cause enlargement of the prostate glands.

Anti-Inflammatory Effect – The Beta carotene present in pumpkin seeds and flesh has antioxidant and anti-inflammatory properties. Regular consumption of pumpkin can protect against joint inflammation and arthritis. Pumpkins have been known to provide relief from inflammation quickly, without the harmful side-effects of anti-inflammatory medicines.

Great on your skin – The high amount of Vitamin A, C and E as well as Zinc present in pumpkin, make it a great choice for those who want a healthy and glowing skin. Have a cup of pumpkin seeds per day to prevent appearance of wrinkles and to keep your skin hydrated and nourished.

Prevents Kidney Stones – Have 5 to 10 grams of pumpkin seeds every day. This stimulates the kidneys and prevents the formation of calcium oxalate stones.

Depression – Pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings of well-being and happiness. Having pumpkin as a part of your daily diet can keep your spirits high and prevent depression.

Treatment of Parasites – In various cultures especially China, pumpkins are used to treat infections caused by tapeworms and other parasites.

Diuretics – Pumpkins are natural diuretics. These help in flushing out the toxins and unwanted waste material from the body, leaving you refreshed and healthy.

With so many health benefits, it is no wonder that pumpkin is an important part of the list of Super Foods. Next time you are carving a pumpkin, do not throw away the pulp or the seeds – instead boil, bake or cook them in any form you like.

Pumpkin Health Benefits
Pumpkin Health Benefits


Larry & Oksana Ostrovsky, founders of BeWellBuzz, are Life Upgrade Coaches committed to helping you navigate through the latest natural health and personal development information to a destination of optimal wellness. The goal of this site is to be a catalyst in creating and spreading the Buzz, dispelling dangerous myths, society norms and helping you elevate your spirit, do more, live better, and think deeper one day at a time.We’d like to thank you in advance for not only visiting and arming yourself with great information but also sharing it with family and friends. Check out and subscribe to our YouTube Channel and become a fan of our Facebook Page
Pumpkin Health Benefits
Pumpkin Health Benefits

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  • Antonieta

    thank you for this information, it’s so necessary for people to know what they’re eating and be able to choose the food that is better according to their needs. In mexico, we make a paste of pumkin seeds and raw garlic which is taken before eating anything in the morning to clean the intestines from parasites especially amoebas.

    • John Alley

      It sounds great to me .the price of Pumpkins are going up in price..I remember you could get they for pratically nothing,but I like your mixture and I am going to try it right before I have my apple cider and ginger juice..Thanks for that Info..John

  • san san ohn

    Thank you for your information and i will continue to eat the pumpkin for my health especially for the skin and vision.
    I have learned much about the pumpkin and tomorrow i will buy and eating in my meals.The rest of my family didn’t like the pumpkin but i try to let them eat much in future.
    It can boost the immune system and defense the flu in winter time

  • angela

    oh, yes thanks alot l have learned alot about pumpkin of which me and most people of my culture they don’t take it of any importance since its our main meal since ever before hence many people after growing up they do not take it or its very rear unless we use it as baby food.its good now l know how important it is through out our life and l teach others also .thanks l will pass it to my friends.

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  • Peg Mogensen

    very nice articles. regards

  • lindard

    excellent article. Pumpkin is one of my favorites and its nice to know it is very helpful for the body.

  • Kris Peregrino

    Do you mind if I put this up on my personal blog?

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    It’s really a nice and helpful piece of information. I’m glad that you shared this helpful info with us. Please keep us informed like this. Thanks for sharing.

  • Fawzi

    We have been eating pumpkin in a simple way; cut in cubes and cooked in little water with medium onion, 3 cloves of garlic, one tomato. Spiced with cinnamon, cumin powder, Coriander powder, salt and pepper to taste. Just before well cooked add two table spoons of coconut milk diluted in a half glass of water. cook for three more minutes. then garnish with chopped fresh coriander leaves.

    However, I was wondering whether it can be eaten raw; like in salads, because I love raw vegetables and I can use it as we use carrots. Any of our Mexican friends here know?

  • Jon

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  • Jon

    Pumpkin pentose is fantastic to regulate healthy weight. Extracted from the pumpkin. Lose weight while getting the health benefits of pumpkin! Healthypumpkin.webs.com to learn about pumpkin pentose.

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