Got a pumpkin or two lying around this Halloween? If you’ve previously been tossing
away your triangled-eyed friend once the festivities are over, then you may be
out on a highly nutritious seasonal vegetable that can add real value to your diet.
Eating more pumpkin will benefit you in a number of ways, which is why we’ve pulled
together 5 impressive reasons to make the most out of this seasons wonder food…
The bright orange hue that comes with pumpkin is from a special phytochemical called
Beta-carotene turns into Vitamin A within the body and plays a key role in supporting
a healthy immune system 1.
Eyesight diminishes with age, but fortunately by fuelling our body with the right
nutrients we can lower the risk of sight loss.
Pumpkin’s rich content of vitamin A supports healthy vision, but it’s also rich in plant
compounds including lutein and zeaxanthin which are associated with a reduced risk of
age-related macular degeneration and cataracts 2.
Pumpkin has a similar consistency to starchy carbohydrates such as potato. This
means it can make a tasty and satisfying alternative to sweet potato, yet comes with as
few as 26 calories per 100g.
Have a go at switching spaghetti for spiralized pumpkin spaghetti, or your mash potato
for a pumpkin mash, which can save calories without compromising on flavour.
Pumpkin’s rich source of vitamin A means that it is the perfect vegetable for glowing
Vitamin A is a key nutrient required for supporting the daily replacement of skin cells,
and is critical for the formation of healthy skin. Its precursor beta-carotene is an
antioxidant found in abundance in pumpkin and has been shown to play a role in
protecting skins cells from sun damage 3, which is critical for the prevention of ageing
It’s not just pumpkin flesh which is highly nutritious, pumpkin seeds are also a
top source of magnesium, fibre and healthy polyunsaturated fats. All of these
components play a role in maintaining healthy blood pressure 4 and supporting a
By Lily Soutter, BSc (Hons) Food & Human Nutrition, Dip NT