Pumpkin as a Superfood: What are the Benefits of Eating Pumpkin?

There's no pumpkin in that pumpkin spice latte, but that doesn't mean that pumpkin itself isn't a superfood. Pumpkin has some surprising health benefits-assuming you're not adding in a ton of sugar.

Pumpkin is actually part of the Cucurbitaceae family, which includes cucumber, squash, and cantaloupes. Like the rest of these fruits, pumpkin is a fast-growing vine that creeps along the surface of the ground. It's also one of the most popular field crops, and is cultivated around the world at a commercial scale for its fruit and seeds.

While many "pumpkin-flavored" items don't actually contain pumpkin (instead, what you're tasting it a combination of spices found in pumpkin pie, such as cinnamon and nutmeg), the gourd is actually relatively healthy. It's a nutrient dense food, which means it's full of vitamins and minerals while being low on calories.

According to the USDA National Nutrient database, one cup of pumpkin that's been coked, boiled and drained without salt contains about 49 calories, 1.76 grams of protein, .17 grams of fat, 0 grams of cholesterol and 12 grams of carbohydrates. What's important to note, though, is that it possesses over 100% of your daily dose of Vitamin A, and 20% of your daily needs for vitamin C.  

In addition to being a high-nutrient food, pumpkin is also rich in carotenoids. This is what gives pumpkins their orange color, and what can be converted into a form of vitamin A that can help your eyesight. Because pumpkins are high in fiber, they can also keep you feeling fuller for longer, which may aid in weight loss. Pumpkin also has more potassium than a banana.

In addition to these benefits, pumpkin can be good for your skin. With it, you can create an all-natural face mask that both exfoliates and soothes your skin; all you need is ¼ cup pureed pumpkin, an egg, a tablespoon of honey and a tablespoon of milk. Then, follow these instructions for how to apply and remove the mask.

With that said, pumpkin is rarely cooked just by itself. Many times, you eat pumpkin with the addition of butter, sugar, and other less-than-healthy ingredients. However, if you do prepare your own pumpkin in a healthy way, you can expect to see some health benefits.

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