Pumpkin, known for its delicious taste, is a versatile ingredient used in stews, porridge, pancakes, salads, and pies. According to the U.S. Department of Agriculture (USDA), pumpkins are not only tasty but also rich in nutrients, especially when they are in season during fall and winter. U.S. health and wellness media outlet Everyday Health highlighted the many health benefits of pumpkin on the 17th (local time).

1. Pumpkin Aids Digestion
Pumpkins are high in dietary fiber, an essential nutrient that helps prevent constipation. The pectin found in pumpkin flesh promotes bowel movement, thus supporting digestive health. In addition to aiding digestion, fiber also contributes to heart health and disease prevention. Nutrition expert Jenna Volpe explained, “Pectin is a natural prebiotic that supports the growth of healthy gut bacteria,” adding that pumpkin is a good source of these beneficial microbes.

2. Pumpkin Helps Lower Blood Pressure
Pumpkins are rich in potassium. While bananas are commonly known as a good source of potassium, pumpkins also provide plenty. Potassium helps lower blood pressure and can reduce the risk of heart disease and stroke. Nutrition professor Joan Salge Blake noted, “A potassium-rich diet helps flush out sodium from the body,” and added that pumpkins can be helpful for those with high blood pressure or at risk for it.

3. Pumpkin May Help Prevent Cancer
Some studies suggest that pumpkin may help prevent cancer. The vegetable’s vibrant orange color comes from beta-carotene, a pigment known for its cancer-fighting properties. Beta-carotene is believed to inhibit the formation of nitrosamines, which are carcinogenic, and may also suppress the growth of cancer cells. However, more research is needed to fully understand the link between antioxidants like beta-carotene and cancer prevention.

4. Pumpkin Is a Great Source of Immune-Boosting Vitamins and Minerals
Pumpkins are rich in immune-supporting nutrients, including iron and vitamins A, C, and E. These vitamins play a key role in strengthening the immune system, making pumpkin a smart food choice during flu season.

5. Pumpkin May Help Reduce Inflammation
Pumpkins also have anti-inflammatory properties. A 2018 study found that beta-carotene in pumpkins has anti-inflammatory effects. This makes pumpkin potentially beneficial for people suffering from chronic inflammation, which is linked to serious health conditions such as diabetes, heart disease, cancer, and kidney disease.

6. Pumpkin May Lower the Risk of Heart Disease
Thanks to its high content of fiber, potassium, and antioxidants, pumpkin supports heart health. Combined with a healthy lifestyle—such as quitting smoking, reducing alcohol consumption, and exercising—adding pumpkin to your diet may help protect your heart.

7. Pumpkin Promotes Eye and Skin Health
Pumpkins are packed with nutrients that support vision, such as fiber, lutein, zeaxanthin, and vitamins A, C, and E. Carotenoids found in pumpkin are also beneficial for skin health, offering protective and nourishing effects.

Source: 동아일보(https://www.donga.com/)

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