Here’s why adding more of this nutritious and versatile winter squash to your meals is a smart choice.

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.

In the United States, the term “pumpkin” usually refers to the orange variety of *Cucurbita pepo*. However, in places like Australia, “pumpkin” can describe any type of winter squash.

Although it’s often considered a vegetable, pumpkin is technically a fruit because it contains seeds. Nutritionally, though, it aligns more closely with vegetables. Aside from its rich flavor, pumpkin offers a variety of health benefits and is a valuable addition to a balanced diet.

Here are 9 impressive ways pumpkin supports your nutrition and health.

1. Highly nutritious

Pumpkin has an impressive nutrient profile. One cup of cooked pumpkin (245 grams) contains:

Calories: 49
Fat: 0.2 grams
Protein: 2 grams
Carbs: 12 grams
Fiber: 3 grams
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

Small amounts of magnesium, phosphorus, zinc, folate, and several B vitamins.

Apart from being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water. It’s also very rich in beta-carotene, a carotenoid that your body turns into vitamin A.

2. High in antioxidants that may reduce your risk of chronic diseases

Excessive free radicals in the body can cause oxidative stress which in turn is linked to a host of chronic diseases like heart ailments and cancer.

Pumpkins are rich in alpha-carotene, beta-carotene, and beta-cryptoxanthin–all of which neutralise free radicals and stop them from damaging cells.

3. High in vitamins that may boost immunity

Pumpkin is packed with nutrients that can boost your immune system. It’s high in beta-carotene, which your body turns into vitamin A.

According to studies, vitamin A can strengthen your immune system and help fight infections. Conversely, people with a vitamin A deficiency can have a weaker immune system.

Pumpkin is also rich in vitamin C, which research suggests increases white blood cell production, helps immune cells work more effectively, and speeds wound healing.

Besides the two vitamins mentioned above, pumpkin is also a good source of vitamin E, iron, and folate — all of which may aid the immune system.

4. It is good for your eyes

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