Amazing Nutritional Facts And Health Benefits Of Pumpkin
April 26, 2020 | by Yashaswi Pathakamuri | Posted in Nutrition Facts
A pumpkin is a cultivar of winter squash belongs to Cucurbitaceae family, that is round with smooth, slightly ribbed skin, and mostly found in deep yellow to orange in colors. The pumpkin is native to the continent of North America. In this article we are going to know some interesting and amazing nutritional facts and health benefits of pumpkin.
Pumpkins are used as traditional decoration for Halloween and a thanksgiving pie filling.

Nutritional Facts
Pumpkin is a plump, nutritious orange vegetable, and a highly nutrient dense food. It is low in calories but rich in vitamins and minerals, all of which are also in its seeds, leaves, and juices. In 100 g of pumpkin 91 % of moisture is present.
Nutrients | Amount per 100 g |
Energy | 23.18 kcal |
Carbohydrates | 4 g |
Protein | 0.84 g |
Fiber | 2.56 g |
Fat | 0.16 g |
Calcium | 23.06 mg |
Iron | 0.36 mg |
Phosphorus | 22.18 mg |
Omega 3 fats | 26.57 mg |
Sodium | 8.81 mg |
Potassium | 253 mg |
Magnesium | 10.43 mg |
Vitamin C | 8.04 mg |
Beta carotene | 149 mcg |
Folate (vitamin B9) | 24.14 mcg |
Vitamin A | 24.83 mcg |
Zeaxanthin | 34.91 mcg |
Leutin | 161 mcg |
It’s also a great source of beta-carotene, carotenoid that your body converts into vitamin A. The fruit is a good source of the B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. It is also a rich source of minerals like copper, calcium, potassium and phosphorus.
Pumpkins can incorporated into desserts, pies, soups, salads and even as a substitute for butter. Pumpkins can be curried and Fried, it gives nice taste and good aroma. Pumpkins can be introduced as many ways into your diet, because pumpkin is a good source of fiber.
Benefits
The flesh of the pumpkin plant provides a range of health benefits.
- Boosts immunity
- Reduces the risk of certain types of cancers
- Helps in weight loss
- Decreases the risk of age related macular diseases
- Protects eye-sight
- Reduces the risk of chronic diseases
- Regulates blood pressure
- Promotes heart health
- Prevents and manages diabetes
- Skin health
Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells. High antioxidant Content ,may reduce your risk of chronic diseases. Zeaxanthin is a natural antioxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in the retina of the eyes. Vitamin A and Lutein protects eye-sight. Thus, it may offer protection from “age-related macular disease” in the older adults. Potassium, vitamin C and fiber benefit heart health. Pumpkin is high in beta-carotene, which acts as a natural sunblock. It also contains vitamins C and E, as well as lutein and zeaxanthin, which can help keep your skin strong and healthy.
Recent Posts
Categories
- Arthritis
- B vitamins
- Berries
- Best time to take
- Breasfeeding
- cancer
- Chronic Diseases
- COVID-19
- Dairy
- Deficiency
- Diabetes
- Diet
- Diseases
- FAQ's
- Fats
- Fever
- Hair
- health
- Kidney
- Leafy Vegetables
- Lung disease
- mango
- Meat
- Millets
- Minerals
- Myositis
- Nausea
- Nutrition Facts
- Nuts and Seeds
- Oats and Oatmeal
- Psoriasis
- Recipes
- Rice
- Skin
- spices and Condiments
- Summer
- Thyroid
- Varicose Veins
- Vegetables
- Vitamins
- Vomiting
- water
- weight gain
- weight Loss
Archives
- December 2023
- November 2023
- October 2023
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022
- January 2022
- December 2021
- November 2021
- October 2021
- September 2021
- July 2021
- June 2021
- May 2021
- April 2021
- March 2021
- February 2021
- January 2021
- December 2020
- November 2020
- October 2020
- September 2020
- August 2020
- July 2020
- June 2020
- May 2020
- April 2020
- March 2020
- February 2020
- January 2020