Is pumpkin, Thanksgiving’s most iconic food, truly a superfood?
Key Takeaways
Pumpkin flesh is rich in provitamin A, vitamin C, vitamin E, and antioxidants, offering 212% of daily vitamin A needs per cup.
A cup of pumpkin provides 7 g of fiber and essential minerals like potassium (11%), magnesium (13%), and vitamin K (33%).
It's the season for pumpkins, a symbol of Thanksgiving for foodies.
Could pumpkin be a superfood? Sevginur Akdas, PhD, dietitian, says, ‘‘Superfoods refer to foods that contain high amounts of nutrients that promote health, although there is no official or legal definition. In this context, we can say pumpkin is a superfood, as it contains a lot of nutrients in both its flesh and seeds.’’
Nutritional value of pumpkin
According to figures from the United States Department of Agriculture and the FDA,[][] a cup (245 g) of canned pumpkin contains high amounts of provitamin A carotenoids, which are equivalent to 910 micrograms of vitamin A, about 212% of adults' daily needs. Along with its high vitamin C and E content, the fruit is also rich in antioxidants.
Pumpkin contains 7 g of fiber in one cup, mostly soluble fiber. Besides that, it contains 11% of adults’ daily potassium needs, 13% of magnesium needs, and 33% of vitamin K needs.
Seeds are as valuable as the flesh and contain a good amount of protein and unsaturated fatty acids. Just one ounce (15 g) of roasted pumpkin seeds with the shell contains about 5 g of protein, 1 g of fiber, and approximately 20% of adults' daily magnesium needs, 10% of zinc needs, and 7% of iron needs.[]
Health benefits of pumpkin
A review article published in Food Production, Processing and Nutrition outlines the potential benefits of pumpkin: antioxidant, anti-aging, antidiabetic, anticarcinogenic, and immunomodulatory properties.[] Although pumpkins contain many nutrients that are extensively researched for these benefits, there is not enough data to support the claim that consuming specific amounts of pumpkin will produce these effects. That being said, incorporating pumpkin into a balanced diet can still contribute to overall health.[]
Pumpkins contain high amounts of beta-carotene, which can only be taken from dietary sources. The human body converts beta-carotene to vitamin A, which is essential for healthy skin and eyes.
Beta-carotene, vitamins A, C, and E are antioxidant compounds that protect against cell damage and support the immune system, and pumpkin contains all of these.
Although pumpkin is a fruit, dietary guidelines consider a cup of mashed pumpkin as one serving of vegetables. This is because it contains high fiber and low sugar, which makes it a diabetes-friendly choice.[]
Pumpkin contains high fiber (mostly soluble, such as pectin), potassium, and low sodium levels. Also, pumpkin seeds are rich in unsaturated fatty acids (omega-6 and omega-3 fatty acids), all of which make pumpkin a good choice for heart health.
How to consume more pumpkin
Pumpkins have many varieties, including Sugar Pie, Cinderella, Fairytale, Cheese, and Big Max pumpkins, each offering different flavors. Fall and winter are the perfect time to add pumpkin to a diet by cooking, roasting, puréeing, and blending pumpkins for a variety of dishes, including soups, muffins, smoothies, and pies. The seeds are a great addition to trail mixes, baked goods, breakfast bowls, and yogurt.
Dr. Akdas emphasizes, ‘‘Many people prefer canned pumpkin for convenience. In this case, 'no salt added' varieties should be a priority. Also, many pumpkin-containing products, such as pumpkin lattes, soups, pies, and pumpkin-flavored snacks, become very popular as the holidays arrive. However, they can contain high amounts of sugar. Checking the nutrition facts labels for exact amounts can be advised by healthcare providers.’’
Bottom line
Pumpkins are packed with nutrients and are in season in fall and winter. The coming holidays are a great time to advise patients to incorporate nutrient-rich pumpkin flesh and seeds into the diet.