The health benefits of pumpkins and how to cook with them

The vegetable isn’t just a Halloween decoration – it’s a nutritional powerhouse, and a versatile one too. Here’s how to make the most of it

More than 30 million carefully carved pumpkins will line doorsteps and window sills across the UK this Halloween – before the iconic autumn vegetable is inevitably put in the bin a few days later when the flesh becomes slumped and sad-looking.
“Not only is that a massive shame in terms of food waste, but it means people are missing out on a delicious, nutritious meal,” says chef Emily Gussin. The vegetable isn’t just a decoration – it’s a nutritional powerhouse and so versatile that it can be cooked into both curries and cakes. Also, its sweet, nutty taste and crunchy nutrient-packed seeds are delicious, she says.
Here, the experts share why we should all be eating more pumpkin and how to best harness their health benefits.
Pumpkins have a really high beta-carotene content, which is a red-orange pigment that gives the vegetable its colour.
“The body converts beta-carotene into vitamin A, which is essential for maintaining healthy skin by supporting cell production and repair,” explains Rob Hobson, a registered nutritionist and author of Unprocess Your Family Life.
A typical 80g serving of pumpkin offers up to around 42 per cent of our recommended daily vitamin A intake, he notes.
Pumpkin contains vitamins and antioxidants which contributes to good immunity. “This is especially beneficial during cold months, which is when pumpkins are in season,” Hobson says.
Vitamin A in particular supports the production and function of white blood cells, which help fight infections, he notes. “It also maintains the integrity of skin and mucosal barriers, such as in the respiratory and gut linings, acting as a first defence against pathogens.”
The vegetable also contains vitamin C (around 9 per cent of our recommended daily intake), which supports immune cells to ward off infections.
Additionally, pumpkin seeds are one of the richest sources of zinc, which supports immune cell function and wound healing, notes Hazel Flight, programme lead of nutrition and health at Edge Hill University.
A post shared by Emily Gussin (@emilygussin)
The flesh of the pumpkin contains potassium and fibre, which support heart health by managing blood pressure and cholesterol (two risk factors for developing heart disease), Hobson explains.
Pumpkin seeds provide a further heart boost. They’re full of monounsaturated and polyunsaturated fats and help to increase levels of “good” high-density lipoprotein (HDL) cholesterol and reduce levels of “bad” low-density lipoprotein (LDL) cholesterol, he notes.
Both pumpkins and their seeds are rich in phytosterols, which are compounds that are known to lower levels of LDL cholesterol, Flight says.
Three compounds that give pumpkins their colour – beta-carotene, lutein and zeaxanthin – protect and improve eye function. They are known to protect the retina from the effects of ultraviolet light and reduce the risk of age-related macular degeneration, Hobson says.
Pumpkin is a source of fibre (containing around 1.1g per serving), which supports gut health, promotes regular bowel movements and maintains stable blood sugar levels, says Flight.
“The flesh and seeds also contain prebiotic fibre [which promotes the growth of “good” gut microbes] and supports healthy gut bacteria,” she notes.
“There is tryptophan in pumpkin seeds – an amino acid that helps to produce serotonin,” Flight says. Also known as the “sleep hormone”, serotonin has been shown to improve sleep quality.
The seeds also contain magnesium which is an essential mineral for relaxation and better sleep, she notes. Healthy magnesium levels have been linked with better sleep quality, longer sleep duration and lower levels of tiredness.
An 80g serving of pumpkin (around three heaped tablespoons) counts as one of your five a day. “But of course you can eat as much as you like within reason because, as with other vegetables, they are a very healthy addition to the diet,” says Hobson.
The recommended serving for pumpkin seeds is 25g. “Again, there is no harm in eating more and they are really versatile so you can eat them raw as a snack or as a topping for other foods,” he adds.
Like most vegetables, it’s best to avoid overcooking or boiling, as this leads to the nutrients degrading or leaching out, Hobson explains. However, roasting preserves most of the nutrients, especially the beta-carotene and vitamin C, he says.
Hobson recommends cutting the pumpkin into chunks, tossing with olive oil and roasting at 180C (356F) until tender. “I think this is the best way to cook pumpkin as the natural sugars caramelise enhancing the flavour,” he says.
Another option is to puree the pumpkin after it has been roasted. “This maintains most of the nutrients and provides a creamy texture for soups or baking,” he notes.
Gussin recommends adding roasted pumpkin wedges to salads or eating as a side, or grating the flesh to make rosti or add to cakes as a substitute for carrot.
“There’s no need to peel most pumpkin varieties, only do so when the skin is very thick and bumpy, and eating the skin will give your meal a boost of fibre,” Gussin adds.
“You can even use the scooped out insides to make a golden hued stock and roast the seeds as a crunchy snack. The only bit that should go to waste is the stem.”
Incorporating more pumpkin into meals can bring a range of health benefits and make for a delicious addition to both sweet and savoury dishes, Flight says.
“Each year thousands of acres of farmland are used to grow pumpkins which are merely carved and then thrown away. This could be considered a waste of valuable, nutritious and delicious food. So this year, you might want to consider turning your jack-o’-lantern into a delicious, homemade meal instead.”
A post shared by Emily Gussin (@emilygussin)
Serves 4
From The Detox Kitchen Bible by Lily Simpson and Rob Hobson
Serves 2–3
From Don’t Waste Your Pumpkin by Emily Gussin
Serves 4–6
From Don’t Waste Your Pumpkin by Emily Gussin
Method
Emily Gussin can be found on Instagram: @emilygussin, as can Rob Hobson: @robhobsonnutritionist
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