Health benefits of pumpkin: Superfood to manage weight, keep eyesight sharp, lower cholesterol

Pumpkin is rich in anti-inflammatory compounds like vitamin E, which helps reduce inflammation in the body. (Image: Canva)

Pumpkin, a vibrant and nutrient-dense superfood, is more than just a fall favourite. Rich in essential vitamins like A, C, and E and loaded with antioxidants such as beta-carotene, pumpkin offers numerous health benefits, from boosting immunity to promoting eye health. Its high fibre content aids digestion, supports weight management, and helps regulate blood sugar levels. Whether incorporated into soups, salads, smoothies, or desserts, pumpkin is a versatile ingredient that can be enjoyed in a variety of dishes. With its rich nutritional profile and low-calorie content, pumpkin is a powerhouse addition to any healthy diet. Nutritionist Niharica Anand explains why pumpkin must be consumed daily

Rich in nutrients: Pumpkin is an excellent source of vital nutrients like vitamins A, C, and E, as well as minerals such as potassium, copper, and manganese. These nutrients help maintain healthy bodily functions, including vision, skin health, and immune system performance, making pumpkin a nutrient-dense addition to your diet.

• High in antioxidants: Beta-carotene, the antioxidant responsible for the pumpkin's vibrant orange colour, plays a key role in protecting the body against oxidative stress. This can help reduce the risk of chronic conditions like heart disease and cancer by neutralising harmful free radicals that cause cellular damage and ageing.

• Boosts immunity: Pumpkin's high vitamin A content strengthens the immune system by supporting the production and function of white blood cells, which are essential in defending the body against pathogens. Additionally, its vitamin C levels boost the immune response, aiding in quicker recovery from illnesses like the common cold.

• Promotes eye health: The high amounts of beta-carotene in pumpkin are converted to vitamin A in the body, a nutrient crucial for maintaining eye health. Vitamin A helps protect the cornea, reduces the risk of cataracts, and supports night vision, making pumpkin a great food for long-term eye protection.

• Supports heart health: Pumpkin’s fibre, potassium, and vitamin C content contribute to heart health by lowering cholesterol levels, reducing blood pressure, and promoting better circulation. Potassium counteracts excess sodium in the body, lowering hypertension risks, while fibre aids in reducing LDL cholesterol, promoting overall cardiovascular well-being.

• Aids in weight loss: With its high water content and low-calorie profile, pumpkin helps you feel full without adding too many calories to your diet. Its high fibre content also slows digestion, curbs hunger and reduces overeating. Including pumpkin in meals can thus support a healthy weight management strategy.

• Improves digestive health: Pumpkin's significant fibre content helps promote healthy digestion by adding bulk to stools and facilitating regular bowel movements. This can prevent constipation and keep the digestive system functioning efficiently. Fibre also nourishes beneficial gut bacteria, supporting overall gut health and immunity.

• Good for skin health: Pumpkin is packed with skin-friendly nutrients like beta-carotene and vitamin C, which help boost collagen production and prevent skin damage from harmful UV rays. Beta-carotene's antioxidant properties protect against premature ageing, while vitamin E in pumpkin further promotes hydration and improves skin elasticity.

• Regulates blood sugar levels: The fibre in pumpkin helps slow down the digestion and absorption of carbohydrates, which can prevent rapid spikes in blood sugar. This is especially beneficial for people with diabetes or those looking to maintain steady energy levels. Its low glycemic index also makes it a safe option for blood sugar control.

• Supports muscle recovery: Pumpkin seeds, in particular, are a great source of protein and magnesium, both essential for muscle repair and recovery after exercise. Magnesium helps reduce muscle cramps, and the protein content supports muscle rebuilding, making pumpkin seeds a fantastic post-workout snack.

• Fights inflammation: Pumpkin is rich in anti-inflammatory compounds like vitamin E, which helps reduce inflammation in the body. This can lower the risk of chronic diseases such as arthritis, heart disease, and certain cancers. Its antioxidants further support this process by reducing oxidative stress and calming inflammatory pathways.