Health Benefits of Pumpkin and Pumpkin Seeds

Pumpkins are great for so much more than just carving! They offer many wonderful ways for them to be enjoyed as part of a healthy diet too. The flesh of the pumpkin can be used to make pies as well as soups and stews. The pumpkin seeds are also edible and sometimes are called pepitas.

Growing Pumpkins

Pumpkins are part of the Curcurbita family of plants. Common varieties of pumpkins that are grown at home include: the miniature Jack B. Little, the pie pumpkin Cinderella, the pie pumpkin Sugar Pie, the Jack-O-Lantern Howden Pumpkin, and the giant Big Max. Pumpkins take between 90 and 160 days to maturity depending on the size. Pumpkins are easy to grow and may be sown directly outside in the garden or started indoors 2 to 3 weeks before transplanting. It is important to wait until the after the last frost to begin growing your pumpkins. Pumpkins do not like temperatures below 50 degrees Fahrenheit.

On average plant three plants per hill with the hills being at least 4 feet apart. Pumpkins can also be planted in rows at least 6 inches apart with plants at least 1 foot apart. Pumpkins require rich soil and plenty of water to produce well.

Pumpkin Nutritional Values

1 cup cooked pumpkin, boiled, drained, without salt:
Calories 49
Protein 2 g
Carbohydrate 12 g
Dietary Fiber 3 g
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg
Zinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg

Pumpkin seeds, raw (0.25 cup Total weight 34.50 g)
Calories 186.65
Protein 8.47 g
Carbohydrates 6.14 g
Dietary fiber 1.35 g
Fat 15.82 g
Vitamin A 131.10 IU
Thiamin B1 0.07 mg
Riboflavin B2 0.11 mg
Niacin B3 0.60 mg
Vitamin B6 0.08 mg
Vitamin C 0.66 mg
Vitamin E 0.51 IU
Folate 19.84 mcg
Vitamin K 17.73 mcg
Calcium 14.84 mg
Iron 5.16 mg
Magnesium 184.58 mg
Manganese 1.04 mg
Potassium 278.42 mg
Selenium 1.93 mcg
Zinc 2.57 mg

Pumpkin Health Benefits

Pumpkin flesh gets its bright orange color from being very high in carotenoids which are antioxidants that work to neutralize free radicals in the cells. Pumpkin also contains high amounts of the antioxidant lutein which is beneficial to eye health. Pumpkin is also a great source of fiber which is vital for a healthy bowel.

Pumpkin seeds are high in zinc which can aid in immune system health. They also provide many essential fatty acids which are vital for good health.

Getting the Most Out of Pumpkins

Pie pumpkins are the best tasting and most tender fleshed, but any type of pumpkin from miniature to giant can be eaten. Pumpkin flesh is easily roasted or boiled for use in many recipes. Plus the added benefit of cooking your own pumpkin is the availability of the seeds.

Pumpkin seeds are a wonderful addition to salads and vegetable dishes. They also make a great nutritious snack. Also, don’t forget to look for pumpkin seed butters as another delicious way to integrate pumpkin seeds into your diet.

Pumpkin Concerns and Cautions

In order to get the most nutrition from pumpkin seeds one should consume them in the raw state. Roasting pumpkin sees while increasing flavor and ease of eating decreases the nutritional benefits somewhat. If you do desire to eat your pumpkin seeds roasted, then it is best to do it at home using as low a heat and least amount of time possible.

Want to learn more about the health benefits of pumpkin and pumpkin seeds?

Pumpkin Nutrition from the University of Illinois Extension
Growing Pumpkins from the University of Illinois Extension