Pumpkin health benefits: Why this humble veggie is a perfect winter superfood

The winter season brings out the best in pumpkin, aka kaddoo, because this low-calorie vegetable delivers essential nutrients which help fight colds, and support weight management during holiday periods. A single serving of cooked pumpkin contains more than 200% of your daily vitamin A requirements, together with vitamin C, fiber, potassium and beta-carotene antioxidants. The nutrients in this fresh produce help protect your immunity, eyes, heart and digestive system. The vegetable can be prepared through roasting, baking or making into soup, while adding creamy texture without fat. Research evidence confirms its ability to reduce inflammation and blood sugar levels. Let's see how..

The vitamin A content in pumpkin comes from beta-carotene, which your body converts into an infection-fighting defense mechanism. One serving of pumpkin provides 245% of your daily vitamin A needs which helps protect your lungs and skin and maintains your gut health. The vitamin C content in pumpkin (19% of the daily value) helps boost white blood cells to fight viral infections, which become more common during winter months. The combination of zinc and selenium in pumpkin, provides additional defense mechanisms, which shorten the duration of colds. Research shows these nutrients decrease oxidative stress, while shortening the length of flu-like illness symptoms. The fast nutrient absorption of roasted pumpkin chunks in soup, makes them suitable for treating cold symptoms.

Pumpkin contains three antioxidants beta-carotene, lutein and zeaxanthin, which protect eyes from dry winter air and screen radiation. The antioxidants present in pumpkin, function as blue light blockers, which help prevent cataract formation by 19%, according to extensive research reviews. The vitamin A content in pumpkin maintains your ability to see at night, during the short winter days. Research shows that people who eat pumpkin regularly, experience a 10-19% reduction in their risk of developing age-related macular degeneration. The low glycemic index of pumpkin prevents blood sugar fluctuations, which damage retinal health. You can use pumpkin to make pies and smoothies, which serve as natural eye protection during winter months when daylight hours are shorter.

With around 564mg of potassium in one cup, pumpkin helps control sodium levels from oily, rich foods, which results in better blood pressure management. The soluble fiber in pumpkin (3g per cup) supports healthy gut bacteria, which helps prevent winter constipation from consuming large amounts of food. The intestinal wall becomes stronger because of polysaccharides, which block toxic substances from entering the body. The 49-calorie content per cup makes pumpkin an effective weight management tool, because it helps you feel full while preventing overeating. Research shows that fiber consumption helps control blood sugar levels because it prevents glucose spikes from happening. The combination of pumpkin seeds with their protein content, helps people feel more satisfied. The baking process and pureeing method create low-calorie comfort foods that help people lose weight.

The antioxidants tocopherols and polyphenols in pumpkin, help reduce winter inflammation which results from stress or illness. The antidiabetic properties of pumpkin polysaccharides, enhance insulin sensitivity through PI3K signaling pathways, in laboratory tests with animals. The SOD enzymes increase in response to these compounds which protects pancreatic cells. The low-carb content of 12g per cup in pumpkin, prevents blood sugar spikes. Research studies show that pumpkin extracts enable people to control their blood sugar levels, and enhance their metabolic wellness. You can manage blood sugar naturally through pumpkin consumption, by adding it to your oats or curries instead of using medication.

Research shows that pumpkin seeds protect liver enzymes from damage during toxicity tests, while increasing antioxidant levels. Pumpkin seeds contain oil which helps treat prostate issues, and their protein content works to decrease liver enzyme levels. The intestinal wall becomes stronger because of polysaccharides, which block toxic substances from entering the body. The carotenoids present in pumpkin help people develop less depression, because they decrease oxidative stress. Selenium helps the brain pathways, which control mood to function more effectively. The roasted seeds from pumpkin plants provide complete plant benefits, which help with detoxification and winter depression.

Disclaimer: This article is informational only and not a substitute for medical advice