Why is Pumpkin a Super Food?
First, what is a super food? While not a scientific term, it refers to foods that are nutrient dense and provide the vitamins, minerals, and nutrients that our body needs. The important point here is that there is not ONE super food. There are many foods that have a strong nutrition profile and when consumed with a VARIETY of other nutrient dense foods, can be supportive to our overall health and wellness.
Pumpkins meet this definition. Pumpkin is a type of squash that belongs to the Cucurbitaceae or Gourd family. (1) Along with the traditional pumpkin that evoke thoughts of Fall and Halloween, Butternut, Delica, Violena rugosa, Hokkaido, and many more varieties belong to this family.
The parts of a pumpkin contain different compounds and the amounts of these nutrients vary among them. The fruit, peel, seeds, and oil extracted from the seeds are the parts. They provide carbohydrates, protein, essential fats, fiber, and minerals depending on the part we are talking about. For example, the seeds and pumpkin oil contain protein and essential fats. (1)
You will also find a variety of carotenoids. Carotenoids act as antioxidants which quell free radicals in the body. They are bioactive compounds, meaning they interact with our human internal processes, and have been shown to provide protection against cancer, cardiovascular disease, and certain eye disorders. (2)
Carotenoids are what give some fruits and vegetables their yellow, red and orange colors. Like we discussed last week in the post on healthy fats, carotenoids are fat soluble, meaning they require fat to be absorbed properly. (1) Pumpkin seeds are high in Vitamin E, another fat soluble vitamin that acts as an antioxidant. (3) The fruit has been shown to support our endogenous antioxidant production, or the essential antioxidants our body makes on its own. (3) As we know, oxidative stress and free radicals are common to many chronic diseases. Antioxidants help to protect us against excessive oxidative stress.
For these reasons, pumpkin more generally has been shown to have the ability to protect against cancer, be immune system supportive, be anti-inflammatory and possibly even anti-diabetic. (3) While the exact mechanism hasn’t been established, the fiber in pumpkin is thought to positively influence both blood sugar and the gut microbiome, positioning it as a nutritional support for those with high blood sugar and diabetes. (4)
Again, the big takeaway is VARIETY. Eating a variety of nutrient dense foods will ensure that you are getting these essential compounds. Variety also includes the different parts of food. As we have seen when talking about pumpkin, the fruit, seeds, and oil offer different nutrients.
Variety is also important because these nutrients are more bio-available in some forms than others. For example, carotenoids are found in plant foods like pumpkin. In order for the carotenoids to play a supportive role in vision, growth, and immune system health, they must be converted to vitamin A in the retinol form. (1) Some people make this biochemical conversion easier than others based on genetics and nutrient status among other factors. While I love the antioxidants found in plant sources, and because I have NO idea how well I convert carotenoids to retinol, to ensure that I am getting enough vitamin A I include animal sources. Animal sources deliver the retinol version of vitamin A, no conversion needed. Foods like pasture raised eggs and dairy, liver, and salmon.
So try some of the pumpkin recipes I send to my email subscribers. Try other squashes as well. See if you can incorporate a serving of orange, yellow, or red fruits and vegetables everyday. Or if these foods are totally new to you, start with twice a week and build from there. Experiment and have fun in the kitchen!
I hope you enjoyed this article. Information is great. I am an avid consumer. :)
However, when you are ready to take action and make a change, you need more than information. You need accountability, support, and compassion. You need someone who can see further down the road and anticipate the road blocks to your goals ahead. Someone who can guide you through those moments of resistance, when the work gets hard, because it will. The point where many people give up. That’s exactly what you get inside my program.
Curious about what results you could get working with a nutrition therapist? Need guidance around nutrition, eating habits, weight management, and supporting real health and wellness? Inside my program we take a personalized approach and focus on you. Food, behavior change, stress management, and emotional wellbeing. Reach out directly to me and schedule a consult call today—---or pass this offer on to someone you care about.
With Love,
Angie
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References
Ninčević Grassino A, Rimac Brnčić S, Badanjak Sabolović M, Šic Žlabur J, Marović R, Brnčić M. Carotenoid Content and Profiles of Pumpkin Products and By-Products. Molecules. 2023;28(2):858. Published 2023 Jan 15. doi:10.3390/molecules28020858
Pinna N, Ianni F, Conte C, et al. Carotenoids from Different Pumpkin Varieties Exert a Cytotoxic Effect on Human Neuroblastoma SH-SY5Y Cells. Nutrients. 2024;16(17):3043. Published 2024 Sep 9. doi:10.3390/nu16173043
Yadav M, Jain S, Tomar R, Prasad GBKS, Yadav H. Medicinal and biological potential of pumpkin: an updated review. Nutrition Research Reviews. 2010;23(2):184-190. doi:10.1017/S0954422410000107
Fanghua Yan, Xinze Wang, Yue Du, Zhongna Zhao, Libing Shi, Tengzheng Cao, Yajun Shen, Lijun Sun, Xuebo Liu; Pumpkin Soluble Dietary Fiber instead of Insoluble One Ameliorates Hyperglycemia via the Gut Microbiota–Gut–Liver Axis in db/db Mice. J. Agric. Food Chem. 15 January 2025; 73 (2): 1293–1307.
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