Pumpkin is a low-calorie, nutrient-packed member of the winter squash family, loaded with essential vitamins, minerals, and antioxidants. Belonging to the Cucurbitaceae family, pumpkin originates from North America and is especially popular during the fall, particularly around Halloween and Thanksgiving.
Here are nine impressive ways pumpkin supports your nutrition and overall health.
1. Highly Nutritious
Pumpkin has an impressive nutrient profile. One cup of cooked pumpkin (245 grams) contains:
Calories: 49
Fat: 0.2 g
Protein: 2 g
Carbohydrates: 12 g
Fiber: 3 g
Vitamin A: 78% of the Reference Daily Intake (RDI)
Vitamin C: 13% of the RDI
Potassium: 12% of the RDI
Copper: 25% of the RDI
Manganese: 9% of the RDI
Riboflavin: 15% of the RDI
Vitamin E: 13% of the RDI
Iron: 8% of the RDI
It also contains small amounts of magnesium, phosphorus, zinc, folate, and several B vitamins.
2. High in Antioxidants That May Reduce the Risk of Chronic Disease
Excess free radicals in the body can cause oxidative stress, which contributes to chronic diseases such as heart conditions and certain types of cancer.
Pumpkin is rich in alpha-carotene, beta-carotene, and beta-cryptoxanthin — all powerful antioxidants that help neutralize free radicals and prevent cellular damage.
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