Pumpkins can seem spooky in their Jack-o-lantern state, but don’t be fooled as they’re actually one of the most nutritious fruits out there. Most of us typically experience pumpkin at a few very specific times of year — carved into funny faces on front porches at Halloween, and baked into super-sweet pumpkin pie at Christmas or Thanksgiving. But good gourd! This vividly-colored veggie has so much more to offer!  Loaded with antioxidants and disease-fighting vitamins, these gourds aren’t just for carving, they are a superfood and the surprising health benefits of pumpkin will inspire you to add more of it to your menu.

Pumpkin isn’t a super low carbohydrate food, but it isn’t as starchy as some vegetables, so it does have a place in a healthy diabetic diet (in moderation).

Pumpkin Nutrition Facts

1. Pumpkin contains a moderate amount of carbohydrates – there are 7.5 grams in one cup of cubed pumpkin.
2. It’s relatively high in fiber – there are 3 grams in one cup.
3. It’s low in calories – one cup will give you just 30 calories!
4. Pumpkin contains moderate amounts of iron, magnesium, zinc, and phosphorus.
5. Its high potassium content makes it a great option for those looking to lower their blood 6. pressure and/or get in some extra electrolytes.
7. Its beautiful orange color comes from the antioxidant, beta-carotene.
8. Pumpkin also contains other antioxidants, including vitamins A and E.
9. Pumpkin has a moderately high glycemic index of 75.

Health Benefits of Pumpkin

Helps you look younger
According to the Mayo Clinic, pumpkins are an amazing source of vitamin A, an anti-aging nutrient that jump-starts your skin’s cell renewal process and increases the production of collagen for smooth, youthful-looking skin.

Helps with weight loss
A cup of the orange veggie provides a healthy dose of fiber—about three grams—with just 50 calories and no fat. High fiber foods promote satiety; since your body takes longer to digest them, they may encourage you to eat less overall.

High Antioxidant Content May Reduce Your Risk of Chronic Diseases
Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells (4).

Test-tube and animal studies have shown that these antioxidants protect skin against sun damage and lower the risk of cancer, eye diseases and other conditions (5, 6).

Packs Vitamins That May Boost Immunity
Pumpkin is loaded with nutrients that can boost your immune system.  For one, it’s high in beta-carotene, which your body turns into vitamin A.

Studies show that vitamin A can strengthen your immune system and help fight infections. Conversely, people with a vitamin A deficiency can have a weaker immune system.

Pumpkin is also high in vitamin C, which has been shown to increase white blood cell production, help immune cells work more effectively and make wounds heal faster.

Regulates blood pressure
Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health.

Reduces the risk of cancer
Research has suggested a positive relationship between a diet rich in beta-carotene and a reduced risk of prostate cancer.

Beta-carotene has also been shown to hold back the development of colon cancer in some of the Japanese population.

The authors of the study concluded:

“We found a statistically significant inverse association between higher plasma lycopene [a type of beta-carotene] concentrations and lower risk of prostate cancer, which was restricted to older participants and those without a family history of prostate cancer.”

Pumpkins contain a wealth of antioxidants. Vitamin C, vitamin E, and beta-carotene.

Boosts your sex life
Pumpkin seeds provide a good dose of zinc (one-quarter cup contains almost 17 percent of your daily need). The mineral appears to play a role in men’s sexual health, including fertility, potency, and sex drive, according to Discovery Fit and Health.

Improves prostate health
In the early twentieth century, people used pumpkin seeds to treat enlarged prostate symptoms, Douglas Schar, DipPhyt, MCPP, told Prevention magazine. They contain protective compounds called phytosterols, which may help shrink the prostate. Schar recommends men eat about an ounce of pumpkin seeds three times a week.

Treats intestinal worms
Pumpkin seeds can also help your body get rid of nasty gut parasites that can make you sick, according to registered pharmacist Debbie Edson in Living Well Magazine. They have traditionally been used for this purpose by Native Americans; even today, pumpkin seeds are used to treat tapeworms in some parts of Africa.