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5. Nutrient density and low calorie count may promote weight loss
Pumpkin is seen as a nutrient-dense food. That means it’s incredibly low in calories despite being packed with nutrients.
In fact, pumpkin has under 50 calories per cup (245 grams) and about 94% water per cooked cup.
Simply put, pumpkin is a weight-loss-friendly food because you can consume more of it than other carb sources — such as rice and potatoes — but still take in fewer calories. Pumpkin is also a good source of fiber, which can help curb your appetite.
6. It can reduce your risk of cancer
Today’s lifestyle and eating habits often expose a person to cancer. However, studies have found that people who consume foods high in alpha-carotene and beta-carotene have significantly lower stomach cancer risks.
Many researches have also highlighted higher intakes of carotenoids lower risks of a number of other types of cancer.
Here’s a paraphrased version of sections 7–9:
7. Heart Health May Benefit from Potassium, Vitamin C, and Fiber
Pumpkin is rich in several nutrients that support cardiovascular health, including potassium, vitamin C, and dietary fiber. These components are known for their heart-protective effects.
Potassium, for example, plays a role in lowering blood pressure and may reduce stroke risk — both key factors in preventing heart disease.
In addition, pumpkin contains powerful antioxidants that can help prevent the oxidation of LDL (“bad”) cholesterol. When LDL oxidizes, it can build up along blood vessel walls, potentially leading to blockages and increasing the risk of heart conditions.
8. Packed with Skin-Friendly Nutrients
Pumpkin is a great source of nutrients that contribute to healthy skin. It’s particularly high in carotenoids such as beta-carotene, which the body converts into vitamin A.
A single cup (245 grams) of cooked pumpkin delivers 78% of the recommended daily intake for vitamin A. Research suggests carotenoids like beta-carotene may help shield the skin from UV damage by acting as a natural internal sunblock.
These compounds travel throughout the body and reach the skin, where they help defend cells from harmful UV rays. Pumpkin is also rich in vitamin C, essential for producing collagen — a key protein that keeps skin firm and resilient.
Additionally, pumpkin provides other antioxidants like lutein, zeaxanthin, and vitamin E, which further support skin protection from sun-related damage.
9. Low in Calories, High in Nutrients — Aiding Weight Loss
Pumpkin is a highly nutritious, low-calorie food, making it ideal for weight management. With fewer than 50 calories per cooked cup (245 grams) and a water content of about 94%, pumpkin allows you to eat satisfying portions without consuming many calories.
Its high fiber content also helps you feel full longer, which may reduce overall calorie intake. Compared to calorie-dense carbohydrates like rice or potatoes, pumpkin offers a lighter yet more nutritious alternative that supports weight loss efforts.
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