Pumpkin — a versatile fruit

 Botanically, pumpkins belong to the Cucurbita genus (winter squash family).

Globally, over 150 varieties exist—from giant carving pumpkins to petite pie-specific sugar pumpkins

Pumpkin is a nutrient-dense, low-calorie superstar offering wide-ranging benefits—from eye and heart health to digestion, immunity, and more. Whether roasted, blended, or baked, enjoying both its flesh and seeds is a delicious way to nourish your health.

💪 Health Benefits

1. Vision & Eye Health

Rich in β-carotene → vitamin A, lutein & zeaxanthin—supports night vision & protects against macular degeneration 

2. Immune & Antioxidant Support

Vitamins A, C, and E; high levels of carotenoids and polyphenols combat free radicals and support immunity 

3. Heart Health

Potassium regulates BP, fiber reduces cholesterol, arginine improves blood vessel health 

4. Digestive & Weight Support

High water and fiber content aid digestion, regulate gut health, and promote satiety for weight control

5. Skin & Anti‑Inflammation

Antioxidants and vitamins promote collagen production, protect from UV damage, and may reduce inflammation .

6. Bone, Blood & Mood Benefits

Offers vitamin K, calcium, magnesium, iron, folate; seeds contain tryptophan, aiding sleep and mood .

7. Blood Sugar Regulation

Low glycemic index, high fiber, antioxidants support stable blood sugar, useful for diabetes care 

8. Potential Anti-Cancer Properties

Carotenoid concentrations may help reduce cancer risk

🍽️ Nutritional Powerhouse

Per 100 g of raw pumpkin, roughly 

Nutrient    Amount

Calories         23 kcal

Carbs           4 g

Fiber  2.6 g

Protein  0.8 g

Fat          0.16 g

Vitamin A (β-carotene) ~149 µg

Vitamin C 8 mg

Potassium 253 mg

Calcium/Magnesium/Phosphorus Present in useful amounts

🍴 Culinary Uses & Pumpkin Products

Fresh uses: soups, curries, stews, roasted sides, purees for sauces and baking.

Seed uses: roasted snack (pepitas), added to granola, salads, or baking.

Pumpkin flour: gluten-free, fiber-rich alternative, used in baking and as a natural  

Pumpkin seeds (pepitas) shine for protein, magnesium, zinc, and healthy fats