Did you know that 1 oz cooked pumpkin (from canned) has only 13 calories? Despite being incredibly low in calories, pumpkin is a nutrient-dense food that offers numerous health benefits.

According to the USDA, 1 oz of canned pumpkin provides 0.7g of fiber, 37% of your daily vitamin A needs, and 3% of your daily potassium needs. It also contains small amounts of vitamin C, iron, and calcium.

In this article, we'll explore some of the benefits of including cooked pumpkin in your diet and ways you can use it in your cooking.

Pumpkin is a Nutrient-dense Food

Pumpkin is packed with nutrients, making it a great addition to any balanced diet. In addition to being a good source of fiber, vitamin A, and potassium, pumpkin also contains antioxidants that help protect the body from harmful free radicals. One cup of cooked pumpkin contains 2.5g of fiber, which is 10% of your daily recommended intake. It's also loaded with vitamin A, which is essential for healthy vision, immune function, and skin health. In fact, just one cup of cooked pumpkin provides over 200% of your daily vitamin A needs! Eating pumpkin can also help boost your intake of potassium, a mineral that helps regulate blood pressure and promotes healthy muscle function.

You Can Make Many Dishes with Cooked Pumpkin

Cooked pumpkin is incredibly versatile and can be used in a variety of dishes. It can be roasted, boiled, mashed, or pureed, and used in soups, stews, curries, and even desserts. For a savory twist, try adding cooked pumpkin to your favorite chili or pasta sauce. You can also make pumpkin soup, pumpkin curry, or pumpkin risotto. If you have a sweet tooth, pumpkin can be used to make delicious desserts like pumpkin pie, pumpkin bread, or pumpkin muffins.

Pumpkin is Low in Calories

As mentioned earlier, pumpkin is incredibly low in calories, making it a great food choice for those looking to reduce their calorie intake. In addition to being low in calories, pumpkin is also low in fat and high in fiber, which can help keep you feeling full and satisfied for longer periods of time. This means that incorporating more pumpkin into your diet can help you maintain a healthy weight and reduce your risk for obesity and related diseases.

Cooked Pumpkins are Rich in Fiber

Fiber is an essential nutrient that plays a key role in digestive health. Cooked pumpkin is an excellent source of fiber, providing 2.5g of fiber per cup. Fiber helps promote feelings of fullness and can help prevent overeating. It also helps regulate bowel movements and can lower cholesterol levels. Incorporating more fiber into your diet can also help reduce your risk for heart disease and other chronic illnesses.

It Contains High Amounts of Antioxidants

Pumpkin contains a variety of antioxidants, including beta-carotene and vitamin C. These antioxidants help protect the body from harmful free radicals that can cause cell damage and contribute to chronic diseases. Beta-carotene is especially important for eye health and can help reduce the risk for age-related macular degeneration and cataracts.

Pumpkin can Reduce Cancer Risk

Some studies have suggested that the antioxidants in pumpkin may help reduce the risk for certain types of cancer, including breast, lung, and prostate cancer. The high fiber content of pumpkin may also play a role in reducing cancer risk, as it helps regulate bowel movements and can prevent harmful toxins from building up in the colon. More research is needed to fully understand the cancer-fighting benefits of pumpkin.

Pumpkin Boosts Immunity

Pumpkin is rich in vitamin A, which plays an important role in immune function. It helps maintain healthy skin and mucous membranes, which act as a barrier against harmful pathogens. Vitamin C, another antioxidant found in pumpkin, is also important for immune function. It helps protect against infection and can shorten the duration of colds and other respiratory illnesses. By incorporating more pumpkin into your diet, you can help support a healthy immune system and reduce your risk for infections and illnesses.

It Can Lower Blood Pressure

Pumpkin is a good source of potassium, a mineral that helps regulate blood pressure. Adequate potassium intake can help lower blood pressure and reduce the risk for heart disease and stroke. The fiber in pumpkin may also help lower blood pressure by promoting healthy bowel movements and reducing inflammation throughout the body. By incorporating more pumpkin into your diet, you can help maintain healthy blood pressure levels and reduce your risk for cardiovascular disease.

Pumpkin Helps in Weight Loss

Due to its low calorie and high fiber content, pumpkin can be a helpful food for those trying to lose weight. It helps promote feelings of fullness and can prevent overeating, which can lead to weight gain. Pumpkin is also low in fat and a good source of nutrients, making it a healthier alternative to other high-calorie and high-fat foods. By incorporating more pumpkin into your diet, you can help support your weight loss goals and maintain a healthy weight over time.

It Promotes Healthy Skin

Pumpkin is packed with nutrients that promote healthy skin. Vitamin A, for example, helps reduce the appearance of fine lines and wrinkles, while vitamin C helps prevent damage from UV rays and environmental pollutants. Pumpkin also contains zinc, a mineral that helps regulate oil production and can reduce the risk for acne and other skin conditions. By incorporating more pumpkin into your diet, you can help improve the overall health and appearance of your skin.