Question: I noticed that recently, the only kind of pumpkins I can buy in shops are intended as Halloween decorations. Are they nutritious? What’s good in them?
Answer: Pumpkins are not only a Halloween decoration; they are often celebrated as a seasonal favourite, but beyond their flavour and versatility, they pack a punch nutritionally.
They are low in calories and high in vital nutrients, making them an excellent choice for a balanced diet. Pumpkins are especially rich in fibre, antioxidants, vitamins, and minerals, all of which offer unique health benefits.
One of the standout nutrients in pumpkins is beta-carotene, a powerful antioxidant responsible for their vibrant orange colour. Once consumed, beta-carotene is converted into vitamin A, which is essential for eye health, immune function, and skin vitality. Just one cup of cooked pumpkin provides over 200% of the recommended daily intake of vitamin A, making it an effective food for supporting clear vision and reducing the risk of age-related eye conditions.
Pumpkins are also high in vitamin C, a nutrient that enhances immunity and supports skin health. This water-soluble vitamin works as an antioxidant, helping to neutralise free radicals in the body. It is critical for collagen production, aiding in wound healing and maintaining skin elasticity. Additionally, pumpkins contain other B vitamins, such as folate and niacin, which help convert food into energy and play an essential role in cognitive health.
Minerals found in pumpkins, like potassium and magnesium, contribute to heart health and blood pressure regulation. Potassium works as a natural counterbalance to sodium in the body, supporting the heart and preventing hypertension. Magnesium, on the other hand, aids in muscle function, helps prevent muscle cramps, and is essential for bone health, especially as we age.
Beyond vitamins and minerals, pumpkins provide a generous amount of dietary fibre. Fibre is crucial for digestive health and helps regulate blood sugar levels, making pumpkin ideal for those looking to manage their weight or blood glucose levels. A high-fibre diet also promotes satiety, keeping you full for longer periods and potentially aiding in weight control.
Low in fat and calories yet high in nutrients, pumpkin can be a beneficial addition to any meal, especially during the autumn season. Whether added to soups, baked goods, or savoury dishes, pumpkins offer a versatile, nutrient-dense option to improve overall wellness.
If you are looking for inspiration, here are easy-to-make and delicious dishes: Pumpkin Soup and Pasta with Creamy Pumpkin Sauce