Healthy Plants: Pumpkins

Not just for carving!

What is a pumpkin?

Since it is the result of a seed-bearing structure of a flowering plant, a pumpkin is classified as a fruit. It is rich in vitamins and minerals and is also low in calories. The leaves, seeds, and juices are used for its health benefits. It’s also that thing you probably carve for Halloween!

Is it considered a gourd?

Gourds are a hard-shelled durable fruit that is grown for ornament, utensils (bottles or containers), food, medicine, musical instruments, artistic media, and other general interests when the fruit is dried. A pumpkin is not a gourd, but it is related to it. Pumpkins, along with gourds and squash, are in the Cucurbitaceae family, which contains over 700 species.

What are some health benefits associated with it?

Beta-carotene: Not only does it give pumpkins its bright orange appearance, but it is also a powerful antioxidant. The body is able to ingest beta-carotene and convert it to Vitamin A, which helps with immune function, vision, cellular communication, and the creation of white blood cells. Beta-carotene can also reduce the chances of getting cancer. It offers protection against asthma and heart disease, delays aging and body degeneration.

Seeds and pulp: They help control diabetes by helping the tissues and intestine absorb glucose and balance the levels of glucose in the liver. Currently, pumpkin is being studied to hopefully become an anti-diabetic medication to lower the risk of having type 2 diabetes. The pumpkin seeds and pulp are also high in Vitamin C and beta-carotene, which helps the immune system. Vitamin C is necessary for the biosynthesis of collagen and neurotransmitters and is involved in protein metabolism.

Fiber: Pumpkins are a good source of fiber. Fiber is a necessity because it helps slows the rate of sugar absorption into the blood and allows for regular digestion and healthier bowel movements. If individuals can ingest the required amount of daily fiber (~25-30g), then they can reduce their chances of getting colon cancer.

Potassium: Potassium reduces the risk of stroke, protects against a loss of muscle mass, preserves bone mineral density, and helps regulate high blood pressure.

What are some different ways that I can consume a pumpkin?

One can make a pumpkin puree and use either the pumpkin puree or canned pumpkin to replace oil and butter in a baking recipe. Cook the seeds with a little bit of salt, make a fruit smoothie or make a pie. For the most health benefits, avoid using canned pumpkin pie mix because of all the added sugars and syrups which is usually right next to the canned pumpkin which only contains pumpkin in it.

Are there any warnings/ side effects when eating a pumpkin?

Currently, not much research has been conducted to determine the medicinal amounts of pumpkin during pregnancy, so consult with a physician before consuming it. Pumpkin also might affect how well the body gets rid of lithium, which can cause some serious side effects.