What Happens to Your Body When You Eat Pumpkin Regularly

Pumpkin is at its peak in the fall, with plenty of pumpkin products gracing supermarket shelves, cafés and restaurants. If you’re a pumpkin lover and eat this fruit frequently, you may wonder about the benefits of pumpkin for your health. 

Is pumpkin really that good for you, and how much should you eat daily? Read on to learn all about pumpkin’s nutrition and health benefits, plus tasty ways to include it in your diet. 

Health Benefits of Pumpkin

You May Have Less Inflammation

Pumpkins get their orange color from beta carotene, an antioxidant that the body converts to vitamin A. “Antioxidants can protect against the cell damage that free radicals cause, known as oxidative stress,” says Kate Wilson McGowan, RDN, a registered dietitian and owner of Bittersweet Nutrition. Oxidative stress promotes inflammation, which has been linked to diabetes, heart disease, arthritis, allergies and chronic obstructive pulmonary disease (COPD).

You May Have Better Eye Health

“Vitamin A found in pumpkin protects the cornea, the surface of the eye, and allows us to see under conditions of low light,” says McGowan. Pumpkin also contains vitamins C and E, which promote long-term eye health by protecting against oxidative stress.

You May Have Better Immune Health

Adding some pumpkin to your day can keep you going strong when cold and flu season rolls around. And not just because of its vitamin C. Pumpkin also contains vitamin E, an antioxidant that our immune systems require to fight off viruses and bacteria, yet most of us don’t consume enough of. It’s also rich in iron, a mineral that helps our bodies defend against infection.

You May Experience Less Constipation

More than 90% of us don’t eat the 28 to 34 grams of fiber we require each day. “We need fiber for our digestive systems to work properly, and it keeps us regular and gives our meals more staying power, aka satiety,” says McGowan. Pumpkin is an excellent source of fiber, providing roughly one-quarter of your daily needs per cup. And don’t toss the seeds! “Pumpkin seeds are also a good source of fiber, and easy to incorporate into the diet,” adds McGowan. 

You May Have Lower Blood Pressure

High potassium intake has been linked to lower blood pressure, and pumpkin is a great place to get it. In fact, 1 cup of pumpkin puree has more potassium than a banana.

Potassium helps regulate blood pressure in two ways. First, it promotes vasodilation, or the widening of the blood vessels, allowing blood to circulate more freely throughout the body. In addition, potassium increases sodium excretion in the urine, which may also lower blood pressure.

Pumpkin Nutrition

According to the USDA, 1 cup of canned, unsweetened pumpkin puree has:

Calories: 83
Carbohydrates: 20 g
Dietary fiber: 7 g
Total sugar: 8 g
Added sugar: 0 g
Protein: 3 g
Total fat: 1 g
Saturated fat: 0.4 g
Cholesterol: 0 mg
Vitamin A: 1,910 mcg
Vitamin C: 10 mg
Vitamin E: 2.6 mg
Iron: 3.4 mg
Potassium: 505 mg

Pumpkin is a low-calorie fruit that is high in fiber and vitamin A. A 1-cup serving of pumpkin puree supplies roughly one-quarter of your daily fiber needs and more than twice your day’s worth of vitamin A.  It’s also a good source of potassium, iron and vitamin E. 

Is Pumpkin Safe for Everyone to Eat?

Pumpkin is safe for everyone to eat. Vitamin A toxicity can occur if someone ingests too much of the nutrient. But you would have to eat 50 cups of pumpkin a day to be in danger. In addition, there is a chance that your skin may take on an orange hue if you eat too much pumpkin. But this only occurs if you eat many servings of pumpkin every day for a prolonged period of time.

Tips for Enjoying Pumpkin 

Blend It into Breakfast

Pumpkin is an easy way to up the fall vibes in your breakfast, no cooking required. Swirl it into Pumpkin-Spice Latte Overnight Oats or blend some into a Pumpkin Pie Smoothie. If you have a little extra time on your hands, bake up a batch of Pumpkin Chocolate Chip Muffins to start your morning.  

Add It to Snacks

Pumpkin is a naturally sweet pantry staple that is a great addition to snacks. Plus, it’s an easy way to up your fiber intake. Next time you’re craving a sweet snack, whip up a batch of these Pumpkin Spice Energy Balls. They take just 15 minutes to make!

Include It in Baked Goods

The possibilities for pumpkin in baked goods are endless. Of course, pumpkin bread is a fall favorite, but there are many other ways you can use pumpkin in baking. A Pumpkin Pie Crisp is a delicious alternative to apple pie. Or, go all-in on a Pumpkin Swirl Cheesecake if you’re entertaining guests.  

Use It in Main Dishes

Since pumpkin is only subtly sweet, it is a tasty addition to savory main dishes. Pumpkin’s naturally silky texture is an easy way to reduce the amount of butter and cheese in risotto and pasta dishes, like Pumpkin Risotto with Goat Cheese or Gnocchi with Bacon & Creamy Pumpkin Sauce. It’s also a genius way to thicken chili. 

The Bottom Line

Pumpkin is a nutritious fruit to eat all year round, so don’t just save it for fall. It provides fiber, iron, potassium, and vitamins A, C and E. In addition to keeping your eyes healthy and your immune system strong, it may help lower blood pressure, reduce inflammation and ease constipation. So, stock up on a few cans to enjoy plenty of pumpkin-rich snacks, baked goods and savory dishes throughout the entire year.