And then there’s real pumpkin — that is, the orange squash with the seedy insides, which comes into season as fall rolls around. (Officially, pumpkin season can start as early as August and end as late as December, per WhenIsTheSeason.com, but it’s most commonly associated with September through November.) So, should you be eating more pumpkin? If so, how do you go about preparing it? And what is pumpkin spice, anyway? Read on for everything you need to know about this iconic fall fruit.
30 calories1.2g protein0g fat7.5g carbohydrates0.6g fiber3.2g sugars24.4mg calcium0.99mg iron394mg potassium1.16mg salt
On the vitamins and minerals side, pumpkin has an impressive amount of vitamin A, with 9,870 international units (IU) per cup, or about 494 microgram (mcg) retinol activity equivalents (RAE). That’s a great contributor towards the recommended daily value of 900 mcg RAE for male adults and 700 mcg RAE for female adults; this vitamin supports immune health, vision, and cell growth, according to the National Institutes of Health (NIH). Pumpkin also is a good source of vitamin C and potassium. Like vitamin A, vitamin C keeps the immune system humming and plays a particular role in helping wounds heal and protecting cells from damage, according to the NIH. Potassium helps all around the body, from keeping the kidneys, muscles, and heart functioning properly to monitoring nerve responses, per the NIH. Pumpkin also contains some zinc. Zinc aids metabolism and immune function, says Trista Best, RDN, an environmental health specialist and consultant with Balance One Supplements, who is based in Dalton, Georgia. According to the NIH, zinc also helps the body grow and develop, which is why it’s especially important for pregnant women and children.
Pumpkin Can Boost Heart Health
A previous study found that postmenopausal women who took 2 grams (g) of pumpkin seed oil supplements daily for 12 weeks reduced their diastolic blood pressure and significantly increased their “good” high-density lipoprotein (HDL) cholesterol levels. They also saw a decrease in menopausal symptoms, including hot flashes, headaches, and joint pain. Note, however, that this study involved pumpkin seed oil supplements rather than whole pumpkin. Whole foods in general, including fruits like pumpkin, are associated with heart health, as the Cleveland Clinic notes.
Pumpkin May Prevent Diabetes Complications
Another prior study in animals found taking a flax and pumpkin powder seed mixture helped prevent diabetes complications. Note, however, that this doesn’t prove the same effect would be seen in humans, so more studies are needed.
Pumpkin Could Help Treat an Overactive Bladder
Pumpkin seed oil may help prevent and treat urinary disorders such as overactive bladder, which affects about 15 percent of people over age 40, according to past research. Again, this study involved pumpkin seed oil rather than whole pumpkin, so more research is needed.
Pumpkin Could Protect Eye Health
Along with its high vitamin A content, pumpkin is a good source of lutein and zeaxanthin, two antioxidants that have been shown to offer a protective factor against age-related macular degeneration, according to a study published in February 2017 in Nutrients. Age-related macular degeneration is the leading cause of blindness among older adults.
Combating Fertility Issues
Anecdotally, some people swear by pumpkin seeds to boost fertility, possibly due to the zinc content. A review published in the April–June 2018 issue of the Journal of Reproduction & Infertility found that zinc is essential for male fertility and can both prevent and treat sperm-related issues. You might be surprised to learn that there’s actually no pumpkin in pumpkin spice at all. Rather, pumpkin spice consists of a blend of cinnamon, cloves, and nutmeg, according to Scientific American. (Ginger and other spices are sometimes added for variety.) It’s so named because it was originally intended for making pumpkin pies. The earliest premade pumpkin spice was first available in stores in the 1950s; these days, you can still find it in the spice aisle at your local grocery store, but you can easily make your own pumpkin spice blend at home, too. The rise of pumpkin spice-containing commercial foods can be traced back to the 1990s, and the famous Pumpkin Spice Latte (or PSL) from Starbucks launched in 2003. These days, pumpkin spice can be found in cookies, cereals, coffee creamers, crackers, and more. Pumpkin spice itself isn’t bad for you — but when combined with the multitude of sugary and processed foods it’s now added to, it’s a lot less healthy. Before you buy your next PSL, consider the following nutrition facts for a grande version with 2 percent milk, provided by Starbucks:
Calories: 390 (130 from fat)Fat: 14gSaturated fat: 9gTrans fat: 0.5mgCholesterol: 50mgSodium: 230mgCarbohydrates: 52gFiber: 0gProtein: 14gSugars: 50g
The saturated fat and added sugar content of this one beverage alone might be disheartening to read — the American Heart Association recommends a maximum intake of 13 g saturated fat, and 36 g of added sugar for men or 25 g added sugar for women. That means just one PSL will push you well over your maximum recommended intake. But you don’t necessarily give up your favorite seasonal drink — there are some easy tweaks you can make to make this drink a treat, without getting tricked. Aside from moderation (for example, opting for a regular coffee most of the time and splurging on a PSL as an occasional treat), you can also make your pumpkin spice latte a bit healthier by choosing sugar-free syrup, fat-free cow’s milk or plant-based milk, and skipping the whipped cream on top. Or better yet, consider making your own with a Healthier Pumpkin Spice Latte Recipe from Everyday Health’s staff nutritionist Kelly Kennedy, RDN. Again, be careful not to go overboard with pumpkin spice items — oftentimes pumpkin flavoring is added to unhealthy foods, like super-sweet coffee drinks and desserts, which may not even contain any real pumpkin. These foods could derail your weight loss efforts. You’ll want to choose a pumpkin that doesn’t have any soft spots or bruises as those indicate rotting, Jones says. Avoid pumpkins with a dried-out stem so you know it won’t fall off or start to rot, Jones says. “While you probably won’t see pie pumpkins in stores much bigger or smaller, four to eight pounds is desirable so you have a tender flesh.” You’ll also find canned pumpkin puree at the grocery store. Pure pumpkin puree will offer the health benefits of pumpkin, but check the ingredient label before buying. “Be mindful when selecting pumpkin puree, as it sits right next to the pumpkin pie filling that contains added sugars,” says Julie Harrington, RDN, chef and coauthor of The Healing Soup Cookbook, who is based in Morristown, New Jersey. “It should just be the pumpkin itself. Many purees incorporate puréed sweet potatoes or butternut squash, too.” You’ll want to eat the pumpkin flesh and seeds, but not the rind. “Treat the whole pumpkin like you would any other squash,” Harrington says. Try roasting it on parchment paper at 350 degrees F for about 45 minutes, suggests the Minimalist Baker. You’ll want to halve the pumpkin, remove the seeds, and top with a small amount of oil and salt before placing flesh-side down and setting in the oven. Baking recipes often call for pumpkin puree. “Pumpkin puree is such a versatile ingredient and can be incorporated into dishes from breakfast through dinner as well as snacks,” Jones says. “I like to add pumpkin puree to oatmeal and pancakes, as well as energy bites and muffins. You can also mix it with sauce to use as a base on pizza or for pasta dishes, or add to chili for extra flavor and nutrition.” You can pick up canned pumpkin puree from the store, or make your own puree by taking the roasted flesh and pureeing it in a blender. “I’ve noticed when I make my own it tends to have a little more liquid, so I drain it with a cheesecloth,” Harrington says. Both canned and homemade purees are comparable in terms of nutrition — the major difference is convenience, Harrington says. As for the pumpkin seeds, your best bet is to source your seeds from pumpkins yourself. The store-bought seeds tend to be loaded with salt and, therefore, sodium. Once you’ve scooped them out of the pumpkin and rinsed them in water, roast on a cookie sheet for 15 to 20 minutes at 350 degrees F. For example, you could make a DIY face mask using pumpkin and a few kitchen staples, acording to Allure. Recent research also suggests that pumpkin seed oil may help with overall scalp and hair health — even possibly reducing hair loss — due to its potential anti-inflammatory effects. Once you’ve taken out the nutritious insides, use the hollowed-out pumpkin as a festive way to serve food or drinks, says People.com. Or, you can make a bird feeder using just a pumpkin, sticks, twine, and birdseed, according to the National Audubon Society. Pumpkin may also help if your dog is dealing with diarrhea. The American Kennel Club suggests adding 1 to 4 tablespoons of pumpkin to your dog’s food to help with digestion. Start small though to see how your pup reacts, and be sure to check with your vet first to make sure this is a safe remedy for your furry companion. Also, while considered rare, it’s possible to be allergic to pumpkin, especially if you have a history of any allergies to other winter squash like spaghetti or butternut squash. If you develop any suspicious symptoms, such as itchy eyes, skin rashes, or other possible allergic symptoms after preparing or eating pumpkin, the London Allergy and Immunology Centre recommends seeing a doctor for testing and treatment. Finally, a case study published September 2021 in Nutrition investigated the possibility of allergic reactions to pumpkin seeds, noting an instance where a 2-year-old experienced anaphylaxis after eating pumpkin seeds. The same patient was not allergic to pumpkin pulp. Again, it’s important to talk with a doctor if you experience any signs of an allergic reaction to pumpkin pulp, seeds, or rinds. Enjoy it roasted or pureed and added into stews and baked goods. Just beware of pumpkin spice treats — they tend to be overly sweetened and devoid of real pumpkin.
