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Give 'Em Pumpkin To Talk About

by Cameron Greene October 28, 2020

Give 'em pumpkin to talk about... Keeping it festive for Halloween week we thought we would dive into the health benefits and nutritional facts of pumpkin. Although pumpkin is commonly viewed as a vegetable, it is actually a fruit since it contains seeds. Although it's nutritionally similar to more vegetables than fruits.

One cup of cooked pumpkin contains: 

  • Calories: 49
  • Fat: 0.2 grams
  • Protein: 2 grams
  • Carbs: 12 grams
  • Fiber: 3 grams
  • Vitamin A: 245% of the Reference Daily Intake (RDI)
  • Vitamin C: 19% of the RDI
  • Potassium: 16% of the RDI
  • Copper: 11% of the RDI
  • Manganese: 11% of the RDI
  • Vitamin B2: 11% of the RDI
  • Vitamin E: 10% of the RDI
  • Iron: 8% of the RDI

Pumpkin is relatively low in calories because it's 94% water, which may help with weight loss due to it being a significant source of fiber. Pumpkin is also a good source of beta-carotene (Vitamin A). Pumpkin seeds are a great snack since they are nutritious and linked to numerous health benefits.

Pumpkin contains many antioxidants, which may protect your cells against damage by free radicals; thus, reducing your risk of chronic diseases. Pumpkin is rich in vitamins A and C, which can help boost your immune system along with its other richly dense vitamins and minerals like Vitamin E, iron, and folate. Because pumpkins are rich in Vitamin A, it's lutein and zeazanthin contents may protect your eyes against sight loss.

Pumpkin is a very nutritious food when eaten in moderation. Make sure to avoid pumpkin-based junk foods as they are loaded with sugar!



Cameron Greene
Cameron Greene

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