10 Health Benefits of Pumpkin (Recipes Added)

10 health benefits of pumpkin

Pumpkin is famous for its Halloween theme decoration. But the vegetable is extremely rich in vitamins and antioxidants as well. Pumpkin ravioli, pumpkin bread, pumpkin pie, pumpkin beer, pumpkin risotto, there are so many options to enjoy the mouthwatering taste of pumpkin and include its nutritional value in your healthy diet. Check out the health benefits of pumpkin for you, followed by delicious pumpkin recipes.

10 health benefits of pumpkin

Amazing 10 Health Benefits of Pumpkin

You would not have known these benefits of pumpkin. Enriched with the goodness of vitamins K, V, and B, and minerals such as iron, potassium, copper, folate, manganese, etc., this orange-colored vegetable aids in several health issues. Besides, it is rich in anti-oxidants.

Costume Finder: What will you be this Halloween?

Pumpkins Protect your Skin

Pumpkin contains beta-carotene, which protects our skin from harmful UV rays which cause wrinkles and thus help us look younger. Carotenoids have free-radical-neutralizing powers as well. Beta carotene plays a major role in improving the immune system, protecting cells, and helps in keeping the reproductive system fit and healthy.

Helps in shedding extra pounds

Pumpkin is a low calorie and fibrous food. It can reduce your hunger as you tend to feel full for long by regulating the levels of blood sugar, which will help you to eat fewer calories and shed extra pounds.

Gives you Sharp vision

Pumpkins provide an ample amount of beta-carotene, which is responsible for the pretty orange color of pumpkins. Our body converts this beta-carotene into Vitamin A which is necessary for eyesight. It helps the retina to absorb light. Pumpkin also contains zeaxanthin and lutein. These two antioxidants help in preventing cataracts as well.

Boosts Immunity

Pumpkin really helps in improving the immune system as they are good sources of nutrients and vitamins. It provides Vitamin A which gives stamina to your body to fight against bacteria, viruses, infections, and infectious diseases. Pumpkin oil also helps to fight with various fungal and bacterial infections. Not only that, but it also helps in fast recovery from cold and cough as It contains vitamin C.

Treats diabetes

It has been scientifically tested that pumpkin helps in increasing the quantity of insulin produces in the body, helps in lowering your blood glucose levels, and develop tolerance of glucose. So pumpkin plays an important role in treating diabetes.

Costume Finder

Healthy for Kidney and liver

The juice of the pumpkin is very good for your kidney and liver. If you are suffering from problems related to kidney or liver (stone or gall bladder), drink a glass full of pumpkin juice twice a day for one week to improve the condition.

Kidney and liver

Boosts Your Mood

Pumpkin seeds contain plenty of amino acid tryptophan which will help to keep a positive attitude towards your life. It is observed that most of the people are suffering from serotonin deficiency. You must be thinking what is the relation between mood and serotonin. Well, serotonin is our primary protection against anxiety and depression. So the natural way to produce serotonin in your body is to increase the intake of foods that include the amino acid tryptophan which gets transformed into serotonin in the body.

Elimidrol for Mood Enhancement and Intermittent Anxiety Relief

Rich in magnesium

Magnesium is an important mineral that assists in various physiological functions like the growth of muscle, the formation of ATP, which provides energy to your body, and nervous system relaxation. Magnesium also keeps the bones strong and helps in regulating blood pressure. So do eat pumpkin as much as possible.

Healthy heart

Pumpkins keep your heart young and healthy. Research shows that proper intake of fiber in your diet keeps you away from heart diseases. Pumpkin seeds are naturally rich in phytosterols (plant-based chemicals) which reduces bad cholesterol (as shown in studies).

Healthy heart with pumpkin

Lower risk of cancer

Beta-carotene is not only good for the eye and skin, but it also fights against cancer. A healthy diet rich in beta-carotene reduces the risk of cancers like lungs and prostate cancer.

Now, you know the health benefits of pumpkin, do not forget to add them to your daily diet. We have interesting pumpkin recipes for you, check them and do prepare them for your family-

Related post- Ways to Eat Nutritious Pumpkin Seeds Like Never Before

Tasty and Nutritious Pumpkin Recipes for You

Pumpkin Butter

Recipe of Pumpkin butter
Recipe of Pumpkin butter

What is required:


  • 2 cups pumpkin dices
  • 2 cups of sugar
  • 1 and a half cup of water
  • 3 tablespoons lemon juice
  • 1 teaspoon lemon zest
  • 2 teaspoons cinnamon
  • half teaspoon salt
  • half teaspoon nutmeg powder and half teaspoon ginger powder.

Preparation – Take a large pan and mix all the ingredients. Allow them to boil and stir occasionally, now reduce the heat and cover the mixture for 20 minutes. Let the mixture get cool and fill it in the jar. This mixture can be stored for 3 weeks in the refrigerator.

Party supplies

Pumpkin spicy waffles


Pumpkin waffles recipe
Pumpkin waffles recipe

What is required:


  • 1/2 cup all oats flour
  • 1 teaspoon baking soda
  • 3/4 tablespoon salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon cloves
  • 3 eggs
  • 2/3 cup of almond milk
  • 1/2 tablespoon unsalted butter
  • 1/2 pumpkin puree
  • 3 tablespoon honey
  • 1 tablespoon vanilla extract
  • For the topping –  few nuts and whipped cream.


In a large mixing bowl, mix the oat flour, baking powder, salt, cinnamon, ginger, nutmeg, and cloves. Whisk it to mix properly. Take a bowl to whisk the eggs, then add almond milk, butter, pumpkin puree, honey, and vanilla extract. Whisk until the mixture is properly blended. Now, mix both the mixture and let it rest for 10 minutes. Preheat waffle maker for ten minutes. Now, pour the mixture on the hot waffle iron tray and close the lid. Take out the waffles when golden brown. Serve hot with the topping of nuts and whipped cream.

Pumpkin Soup

Avail health benefits of Pumpkin with its soup
Avail health benefits of Pumpkin with its soup

What is required


  • 2 tablespoon olive oil
  • 1 onion thinly sliced
  • 2 cloves garlic
  • 2 cups of pumpkin sliced
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper crushed
  • 2 cups of water and 1 teaspoon cream for garnish?

Preparation – Take a large pan and heat olive oil. Add finely sliced onions, and stir till onion becomes golden brown. Now, add 2 cloves garlic along with pumpkin. Now, add salt and pepper. Let it cook for 2 minutes, then add water. Let it cook on a medium flame for another 15 minutes. After that switch off the gas and let the mixture come to room temperature. Then, blend it to form a smooth paste. Pour it in a bowl and garnish it with cream.

FAQ about Pumpkin

Q – Can I eat pumpkin in any season?

A – Yes, pumpkin can be consumed in any season. There are two types of pumpkin available in the market winter squash and summer squash.

QIs pumpkin good for digestion?

A- Pumpkin is rich in fiber but it slows down digestion. It may give you a feeling of the full stomach for a long time however, it is low in calories.

Q – Can pumpkin be given to babies?

A- Babies above 6 months of age can be given pumpkin in pureed form or blended with other foods such as cereals, etc.


Related post-

Benefits of Bottle Gourd Juice and How to Prepare?