Pumpkin Health Benefits: 5 Good Reasons to Eat Pumpkin

Pumpkin Health Benefits: 5 Good Reasons to Eat Pumpkin

Pumpkin Health Benefits: 5 Good Reasons to Eat Pumpkin

Pumpkin season is finally here! And it’s the perfect time of the year to get creative in the kitchen. With this versatile fruit, you can make everything from pumpkin pie to pumpkin soup and even a pumpkin-spiced latte.

But did you know there are also many health benefits to eating pumpkins?
If you're wondering how many pumpkin benefits there are, you'll be happy to know that there are countless health benefits this delicious fruit has to offer (yeah, it's fruit, surprising, huh?).

But we know you're busy, so today, we're not focusing on the endless list of pumpkin benefits; instead, we've selected only the best five reasons why we should all be eating pumpkin.
Let’s take a look!

Pumpkin health benefits

There are countless health benefits hidden in pumpkins; among those, we find:

  • Improved digestion
  • Better weight control and weight loss
  • Lower cholesterol levels
  • Improved eyesight
  • Stronger immune system
  • And so many more!

Let’s look at each of them and learn more about the incredible benefits of pumpkin, one by one!

Not just for pie and Pumpkin Spiced Lattes...
We all love good old pumpkin spiced lattes, but did you know there are better ways to incorporate the health benefits of pumpkin into your diet?

Among our favourites, we find soups, stews, and curries. But another great option not many have tried before is adding it to your smoothies!

Smoothies are easy and quick to make and are a great way to get in some extra nutrients and vitamins. You can add a few pieces of cooked pumping or even pumpkin purée to your smoothies as a natural sugar-free sweetener to replace the unhealthy sugars; while giving your smoothies a unique, creamy texture that will keep you more satisfied for longer!

Top tip: You can also add some pumpkin seeds and spices like cinnamon, nutmeg and ginger for extra flavour and a boost of health benefits.
And if you're still on the fence, here are...

Five reasons to add pumpkin to your smoothies

There are many reasons to add pumpkin to your diet, especially smoothies since these are a great way to get your veggies and fruits in.
You can have them on the go and still enjoy the benefits of a healthy, nutritious breakfast or snack that will keep you satisfied for hours while nourishing your body.

Some pumpkin smoothies ideas include:
-Pumpkin Pie Smoothie: Add pumpkin spice to your pumpkin smoothie and blend it with water or with your favourite milk or plant-based milk. Top it off with some heavy whipped crème.

-Chocolate Pumpkin Smoothie: This one goes well with bananas, milk, and of course, dark cacao powder.

-Spiced Pumpkin Smoothie: This one is great for those who like a bit of spice in their lives. Add some cinnamon, nutmeg, and ginger to your pumpkin purée, and blend it with milk and ice cubes. You can use any coffee-flavoured plant-based milk or regular cow’s milk for this recipe. Add some vanilla extract for extra flavour.

Pumpkin smoothies are both delicious and easy to prepare, so why not give these a go?

Now, here are five reasons to add pumpkin to your smoothies:

1. A good source of alpha and beta-carotene
Ever wondered what gives pumpkins that beautiful, vibrant orange colour? Well, it’s beta-carotene, a powerful antioxidant that helps boost your immune system.
Beta-carotenes are the precursors to vitamin A, which helps the body absorb and use vitamin A, but it has many other benefits, such as keeping your skin young and healthy.

Several studies show that alpha-carotene, one type of carotenoid, is converted to vitamin A within the body and is used for maintaining optimal eye vision.

2. Full of antioxidants

There's more to pumpkins than simply carotenes. Among its plenty of nutritional benefits, pumpkin is known to be a powerhouse of antioxidants, including antioxidant vitamins like vitamin C, vitamin A, and vitamin E.

According to a recent article published in Medical News Today, eating foods rich in antioxidants helps prevent plenty of diseases. Especially those related to oxidative stress, such as Alzheimer's, Parkinson's, diabetes and cardiovascular diseases, which are all leading causes of death in Western countries.

So, we could say a little pumpkin a day keeps the doctor away, right?

3. High in potassium and vitamin C
Recent studies have shown that pumpkin is a good source of potassium and vitamin C. On the one hand, potassium is an important mineral that helps regulate blood pressure and blood sugar levels, aid digestion, reduce muscle cramps and improve exercise performance.

Potassium, along with sodium, has the potential to regulate and maintain fluid and blood volume in the body, which makes it useful in the prevention of hypertension (high blood pressure), heart disease, and stroke.

On the other hand, vitamin C can help protect cells against free radical damage. Free radicals are molecules produced when the body breaks down food and oxygen or during exposure to pollution or smoke. The problem with these molecules is that they can cause damage to the body’s cells. This can result in several health difficulties, including cancer and heart disease.

In addition, vitamin C is important for collagen synthesis, which is why it helps keep the skin young and elastic and the immune system by promoting a strong immune function and protecting against illness or infection, which leads us to one of the next pumpkin health benefits:

4. Disease-fighting properties
According to a peer-reviewed study published in 2020, pumpkins are a good source of nutrients that promote health and well-being.

Pumpkin contains the perfect combination of vitamins and minerals, such as calcium and potassium, that help fight inflammation and lower cholesterol.
Besides, their rich vitamin C content can help the body protect against infections, including colds and flu, making it a great choice for this season! Moreover, pumpkin seeds are rich in zinc, which helps with wound healing and tissue repair.

On top of that, pumpkin consumption can also help prevent heart disease and diabetes by keeping blood sugar levels stable thanks to their rich fibre content, which takes us to the next item in our pumpkin benefits list:

5. Filling & Rich in Fibre
Everyone knows that a good source of fibre can keep your digestion healthy and help you feel full for longer. And pumpkins are no exception!

Pumpkins are rich in fibre, which has many health benefits, including the ability to reduce blood cholesterol, prevent constipation and keep digestion healthy, lower blood sugar and insulin resistance, prevent constipation, and keep you satisfied for longer.

This makes it a great choice for anyone who’s looking to lose weight or maintain a healthy weight. Pumpkins can aid weight loss and weight management because they’re low in calories. Fibre helps keep your digestive tract healthy, maintains a healthy weight and assists with absorbing nutrients from other foods.


Eating pumpkin is a great way to get more vitamins and minerals into your diet. It has many health benefits, from helping you lose weight to improving your digestion, preventing diabetes, and more. Pumpkin smoothies are also easy to make at home with just a few ingredients, so it doesn’t have to be expensive either! If you haven’t tried this yet, give it a go!