PUMPKINS | Health Benefits
- Sabrina Szesny
- Oct 14, 2023
- 8 min read
Come autumn, it is on everyone's lips and has since become a firmly established culinary symbol of the season: the pumpkin. Everything you need to know now.
Believe it or not, the pumpkin is in fact a fruit as it is formed from a flower, just like a tomato or a bell pepper. However, most common people consider it a vegetable because of its taste, though there are sweeter varieties of pumpkin.
Daily consumption of fruits and vegetables, and thus pumpkins, has been linked to lower mortality rates and prevention of chronic diseases. Regardless of whether the pumpkin is a fruit or a vegetable, it is quite obvious that they are good for us. But how can we benefit from them - what positive effects do they have on our bodies and overall health?
Let's take a look at why pumpkins deserve significantly more attention than being a Halloween decoration or just a pie filling for the holidays.
Overview
Nutrition Facts
Pumpkins are one of the low-calorie vegetables, with only around 25 kcal per 100 grams of flesh. They contain up to 90 percent water.
Both the flesh of the pumpkin and the pumpkin seeds are important sources of nutrients - Pumpkin is an ideal source of B vitamins and vitamin E, as well as minerals such as magnesium and iron. Pumpkins are rich in phytochemicals such as cucurbitacins, saponins, carotenoids, phytosterols and polyphenols. They also contain vitamin C, potassium and the carotenoid and antioxidant beta-carotene, which is what gives pumpkin its orange color.
One cup of cooked pumpkin contains the following nutrients:
Protein: 1.8 g
Carbohydrates: 12 g
Fat: 0.2 g
Fiber: 2.7 g
Vitamin A: 245% DV
Vitamin C: 19% DV
Vitamin E: 10% DV
Riboflavin: 11% DV
Iron: 8% DV
Magnesium: 6% DV
Copper: 11% DV
Potassium: 16% DV
Many thousands of years ago, pumpkins were already an important part of the diet of North American natives. They are among the earliest cultivated vegetables, whose cultivation began in the Oaxaca region of Mexico. Not only the pulp, but also the pumpkin seeds were eaten and used for their health benefits.
When the Pilgrims came to America, pumpkins were also becoming a nutritious and important food for them. It is likely that many of the early settlers would not have survived without pumpkins.
Around the world, most parts of the pumpkin, especially the seeds, pulp and yellow flowers, are still used in traditional medicine today. In addition, many people in the Global South regularly consume pumpkin as a staple food to provide much of the energy and nutrients they need to survive.
The Top Three Most Popular Pumpkins
The variety of pumpkin, both edible and decorative, is enormous; around 200 varieties of edible pumpkin are grown in Germany. Taking a look at the harvest volume, it shows that pumpkins are becoming increasingly popular: Just under 100,000 tons of pumpkins were recently harvested in this country - and the area under cultivation has also almost doubled within ten years.
Now what are the three most popular varieties?
Hokkaido Pumpkin
Let's dive straight into the most popular edible pumpkin. Originally from Japan, we can buy the Hokkaido pumpkin in supermarkets from the end of August until winter. Its color is bright orange inside and out, and its flesh is tender. It provides a wonderful mild nutty flavor and a great creaminess, which makes it a popular main ingredient for various dishes - plus you can even eat it with its skin on!
It works well as a pumpkin puree, stew, for soup, as a pumpkin pie and risotto.
Butternut Squash
Unlike the Hokkaido, the butternut squash is pear-shaped, pale light yellow on the outside and yellow on the inside. It is also popular because its delicate and sweet aroma is reminiscent of butter and goes well with many dishes. Again, there is no reason not to eat the peel as well - but if you want to avoid a longer cooking time, you should remove it before preparing, also because it is relatively firm.
It is well suited for salads, as oven vegetables, for stuffing or as a soup.
Spaghetti Squash
It is oval, has a yellow-beige skin and owes its name to its stringy flesh, reminiscent of spaghetti, which can be plucked into fine "noodles" after cooking. If you can't get it at the supermarket, you should have no trouble finding it at a market.
It works well as an oven squash, for stuffing, or for low carb pasta dishes.
Health Benefits
Pumpkin and Brain Health
The carotenoids contained in pumpkin flesh may have a positive effect on our brain.
In one study, an extract of pumpkin carotenoids was applied to cells contaminated with mycotoxins - these mycotoxins penetrate the blood-brain barrier, as is the case with Parkinson's and Alzheimer's disease. In fact, the cells showed a significant decrease in several inflammatory markers. This may be due to the fact that pumpkins contain the neurotransmitter acetylcholine, which is found in very low concentrations in people with neurodegenerative diseases such as Alzheimer's disease.
Pumpkin and Eyes
The beta-carotene and other carotenoids in pumpkin, such as lutein and zeaxanthin, are particularly important for eye health. It protects the eyes from oxidative stress and has been studied for its effectiveness in macular degeneration and cataracts. Secondary phytochemicals in pumpkin may also reduce the risk of eye disease.
According to the National Institutes of Health, ½ cup of pumpkin contains more than 100% of the recommended daily intake of beta-carotene (also called provitamin A), which is subsequently converted to vitamin A in the body. It is known to boost vision - especially in dim light.
Pumpkin and an Overactive Bladder
Especially pumpkin seed oil benefits dysfunctions of the urinary tract. It can help with an overactive bladder, especially nocturia (waking up at night to go to the bathroom). A 2014 study published in the Journal of Traditional and Complementary Medicine showed an improvement in bladder function and a reduction in distress within 12 weeks when participants consumed 10 grams of pumpkin seed oil per day.
Another study on the effect of benign prostate enlargement and urinary retention also showed improvement with pumpkin seed oil. Even though you may not want to include oil in your diet, you can still benefit from its positive aspects by eating whole pumpkin seeds with their natural oils.
Funktionsstörungen der Harnwege kommen vor allem Kürbiskernöl zugute. Es kann bei einer überaktiven Blase helfen, insbesondere bei Nykturie (nächtlichem Aufwachen, um auf die Toilette zu gehen).
Pumpkin and Cancer
Both pumpkin seeds and the pumpkin pulp are rich in antioxidants - frequent consumption of both may help treat or reduce the risk of many cancers.
An in vitro study on cancer cells of the colon, prostate, and breast found that pumpkin seed extract inhibited cancer cell growth by up to 50%, making it a potential treatment for hormone-related cancers. A similar study on thyroid cancer cells also showed that pumpkin seed extract triggers cancer cell death and may also work in conjunction with the chemotherapy medication paclitaxel.
Pumpkins contain cucurbitacin - a type of phytochemical found only in the Cucurbitaceae plant family. To demonstrate the potent anti-inflammatory effect of this compound, extracts of Cucurbita pepo were placed on colon cancer cells. This resulted in a reduction in the release of inflammatory cytokines associated with cancer cell proliferation and metastasis.
Pumpkin and Diabetes
Eating pumpkins and pumpkin seeds can have a whole range of positive effects for people with type 2 diabetes and blood sugar problems.
A study of severely ill diabetic patients found that pumpkin helped to rapidly reduce high blood sugar levels. Each subject was given five grams of freeze-dried pumpkin powder for three days. During this period alone, blood sugar levels dropped by an average of 36 mg/dL. That's a significant amount, considering that one unit of insulin can lower blood sugar by 50 mg/dL.
A 2013 animal study published in the Journal of the Formosan Medical Association also found that tocopherol content in raw pumpkin seeds lowered blood sugar levels and improved oxidative stress status and pancreatic markers.
Antibacterial, Antimicrobial & Antiproliferative Properties
Pumpkins are also believed to have antibacterial and antimicrobial properties that may protect against infectious diseases. A 2017 in vitro study revealed that extracts of pumpkin peel and puree have been shown to prevent the growth and division of bacteria. Other in vitro studies also indicated that pumpkin extracts are effective against specific strains of harmful bacteria such as Salmonella, Staphylococcus and E. coli.
Pumpkin seeds and their extract are also recommended as home remedies for the treatment of deworming and parasitic infections in humans and animals. Several studies have tested the effectiveness of pumpkin seeds and pumpkin seed extracts and demonstrated a reduction in the number of parasitic worms and their eggs.
What About Pumpkin Spice?
With the start of September, many supermarkets and coffee chains begin to offer pumpkin- or pumpkin spice flavored products. Pumpkin Spice usually contains cinnamon, allspice, nutmeg, ginger and sometimes cloves. The Pumpkin Spice trend began in 2003 with the introduction of Starbucks' Pumpkin Spice Latte (PSL). The growing popularity of the PSL led to a sudden appearance of a variety of pumpkin-flavored products on the market, including everything from pumpkin-flavored coffee creamer to even junk food (Pumpkin Pie Spice Pringles).
The problem here is not so the Pumpkin Spice itself, but the other ingredients that go into convenience products and beverages. And while these autumn-tasting Pumpkin Spice products are a great way to get us in the mood for the fall season, most of them are processed and come with a lot of sugar, flavorings and colorings.
In addition, most pumpkin flavored products don't even contain real pumpkin. Instead, caramel coloring (which is made from high fructose corn syrup) and pumpkin pie spices are added. Even Starbucks didn't start putting real pumpkin in its drinks until 2015.
Luckily, that still doesn't have to mean you can't enjoy Pumpkin Spice products anymore. There are many ways to make pumpkin-spiced foods and drinks healthy and wholesome, including the Pumpkin Spice Latte.
How To Store Pumpkin
Pumpkins can be perfectly stored, as they are well protected by their robust skin. With proper storage, important nutrients and vitamins can thus be preserved. To help you store your pumpkin for several months, here are some tips:
Do not wash pumpkin before storing (it disturbs the natural protective layer).
Do not cut the pumpkin stem (bacteria can get into the pumpkin)
Store only ripe pumpkins (sound test: if it sounds hollow, it is ripe - see watermelon)
Store only undamaged pumpkins (when buying make sure that the skin is not damaged)
Store in a cool and dark place (e.g. in a dry cellar).
If there are no optimal storage options, frozen pumpkin will keep for four to six months in the freezer. To do this, finely grate the pumpkin, process as a puree or cut into bite-sized pieces.
How To Prepare Pumpkin
If you want to enjoy the pumpkin raw - e.g. in a raw vegetable salad - you can count on a lot of contained nutrients. For all other preparation methods, keep in mind: the higher the temperature and the longer the cooking time, the more vitamins are lost. Fortunately, there are a few tips and tricks on how to prepare pumpkin (and other vegetables) in a particularly gentle way, thus preserving important ingredients.
Pumpkin soup: use only as much water / broth as necessary and puree the liquid together with the cooked vegetables (see my recipe: Pumpkin soup).
Oven: cook pumpkin gently at a maximum of 180°C.
Steam cooking: This method is particularly gentle. For this, use either a steamer or a strainer insert for the pot. You can also steam the pumpkin pieces in a little water or broth with the lid on.
If you add some oil to the pumpkin during preparation, the beta-carotene can be better absorbed by the body due to its fat-soluble property.
We benefit from pumpkins in many ways - they are not only delicious, but also provide a valuable contribution to health and are versatile, both in culinary terms and as Halloween decorations. Although various products with Pumpkin Spice are apparently everywhere in the fall, it is better to stay away from them. They all tend to contain a lot of sugar and artificial flavors, and there's a good chance they don't contain pumpkin at all. Instead, enjoy real pumpkin to reap its health benefits and minimize the risk of chronic diseases.
Read Next:
