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Why Pumpkin and Pumpkin Seeds Are Good for You? Some Nutritional and Health Benefits

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

The Pumpkin Fruit

The Pumpkin Fruit

Latin Name: Cucurbita Species cultivars like Cucurbita pepo, Cucurbita mixta, Cucurbita maxima and Cucurbita moschata.

About Pumpkin

Pumpkin is a squash-like vegetable belonging to the family Cucurbitaceae. Though a fruit, not in the conventional sense that we have come to recognize them, it is considered a vegetable.

In India, Pumpkin is called Petha Kaddu or Kaddu.

Pumpkin is native to North America. Though commonly pumpkins vary from 4 to 8 kgs weight to the weightier ones at about 35 kgs, there are extremes of some weighing as low as 1 pound to the massive ones weighing over 1000 pounds.

The shape of the pumpkin can vary from oblate to oblong. The skin is smooth but ribbed. The skin and flesh are usually orange-yellow but fruits have been seen to have colours ranging from white to red to grey and even green colours.

All pumpkin plants bear both the male and female flowers. The female flower can be distinguished by the presence of the swollen ovary at the base of the petals as seen in the picture.

Pumpkins are produced all over the world and India, China, Mexico, the United States and Canada are the biggest producers of pumpkin in the world.

Homemade Pumpkin Sauce - Preservative Free

Uses Of Pumpkin

All parts of the pumpkin like the flesh, seeds, leaves, flowers are edible and can be used in more ways than one. Pumpkin can be cooked in a variety of ways and eaten like boiled, baked, steamed and roasted.

Pumpkin is used in soups and purees and often made into a pie. Pumpkin is used to make sweet dishes in the Middle East while in Myanmar it is used to make desserts apart from using it in cooking. Pumpkin is also used to flavour alcoholic and non-alcoholic beverages.

Roasted pumpkin seeds called pepitas are popularly used as a snack while the pumpkin seed oil is used both for cooking as well as salad oil.

Canned pumpkin is usually recommended by veterinarians for correcting digestive upsets in dogs and cats.

Raw pumpkin is fed to poultry to maintain egg production in the winters the season when the production tends to drop.

Pumpkins are used to carve decorative lanterns called Jack-o-lanterns for the Halloween season in North America.

Pumpkin is used to make exfoliating face masks, body butter, pumpkin candles and other DIY projects at home.

Soft and squishy pumpkins can be put in the compost bin along with the skin and guts.

Pumpkin Soup

Nutrients/Nutritional Benefits Of Pumpkin

  • Pumpkin is low in calories and provides just 26 calories per 100 grams.
  • It is free of all types of fats and cholesterol.
  • It is rich in dietary fibre and antioxidant vitamins like vitamins A, C and E.
  • Pumpkin is a wonderful source of many polyphenolic flavonoids like beta-carotene, cryptoxanthin, lutein and zeaxanthin.
  • It provides about 246% of the daily recommended levels of vitamin A.
  • It is a good source of the B complex vitamins like folates, niacin, vitamin B6, thiamin and pantothenic acid.
  • Pumpkin is rich in the minerals copper, calcium, phosphorus and potassium.
  • It is an excellent source of monounsaturated fatty acids.
  • Pumpkin seeds are rich in protein, minerals and vitamins, and are high in calories providing about 559 calories, 30 grams of protein, 110% of the daily requirements of iron, 31% of niacin, 17% of selenium, 71% of zinc etc. They are free of cholesterol.
  • The seeds are an excellent source of tryptophan, the health-promoting amino acid.
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Nutrients In Pumpkin Seeds dried

 Pumpkin (Cucurbita spp.), dried 


Nutritive value per 100 g.



(Source: USDA National Nutrient data base)



Nutrient Value

Percentage of RDA


559 Kcal



10.71 g



30.23 g


Total Fat

49.05 g



0 mg


Dietary Fiber

6 g






58 µg



4.987 mg


Pantothenic acid

0.750 mg



0.143 mg



0.153 mg



0.273 mg


Vitamin A

16 IU


Vitamin C

1.9 µg


Vitamin E

35.10 mg






7 mg



809 mg






46 mg



1.343 mg



8.82 mg



592 mg



4.543 mg



1233 mg



9.4 µg



7.81 mg







9 µg


-Beta Cryptoxanthin

1 µg



74 µg


Pumpkin Seeds

Pumpkin Seeds

Pumpkin Seed Essential Oil

Pumpkin Seed Essential Oil

Health Benefits Of Pumpkin

  • The carotenoids in pumpkin keep the eyesight sharp and reduce the risk of age-related macular degeneration and cataract.
    A cup of cooked pumpkins provide over 200% of the daily requirements of vitamin A and good levels of vitamin A is needed for eye health.
    The carotenoids that the pumpkin is rich in, especially beta carotene is converted by the body into vitamin A.
  • Pumpkin helps in losing weight.
    Pumpkin provides just 50 calories per cup of serving but it provides 3 grams of dietary fibre which helps to keep the stomach full longer on lower calories, thus helping to keep off both hunger and weight at bay.
  • Pumpkin seeds benefit the heart.
    The phytosterols of which the pumpkin is a good source help in lowering LDL or the bad cholesterol.+
  • According to the National Cancer Institute, the orange pigment beta carotene possibly plays a role in reducing cancer risk. This is especially so when beta carotene is obtained from food rather than supplements. Phytosterols also reduce the risk of certain cancers.
    The beta-cryptoxanthin decreases risk of lung cancer in smokers.
  • Pumpkin protects the skin
    The carotenoids in pumpkin neutralize free radicals and also keep the skin wrinkle-free and delay ageing.
  • Because pumpkin seeds contain the amino acid tryptophan, the consumption of seeds helps in the production of the mood elevator serotonin.
    Eating a handful of pumpkin seeds will keep one's mood perked up.
  • A cup of cooked pumpkin has more potassium than a banana. Potassium restores the body's electrolyte balance after a heavy workout and also keeps the muscles working at their optimum.
    Potassium also helps to lower the risk of hypertension.
  • Pumpkin boosts the immune system.
    Pumpkins are an excellent source of vitamin C providing almost 20% of the women's daily needs, according to the Institute of Medicine (IOM). Vitamin C is known to boost immunity levels.
  • The zinc content in pumpkin improves the bone density while the calcium and phosphorus make the bones strong.
  • Pumpkin seeds that are a bit old in age increase in nutritive value. In tests, the Massachusetts Experimental Station found that pumpkin seeds stored for more than 5 months showed increased protein levels.
  • Pumpkin seeds prevent the formation of calcium oxalate stones in kidneys.
  • Pumpkin and pumpkin seeds reduce inflammation in arthritis.
  • Pumpkin seeds are good for prostate health and alleviate urinary problems associated with an enlarged prostate.
  • Pumpkin seeds though not a very good source of vitamin E in the form of alpha-tocopherol contain a wide variety of forms of this vitamin.
    It has been found that the health benefits from any vitamin are more when that vitamin is made available in all its different forms.
    In case of pumpkin seeds vitamin E is available in the following forms: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, delta-tocopherol, alpha tocomonoenol and gamma tocomonoenol. The wide range of forms brings more benefits than one would otherwise get with vitamin E.
  • Pumpkin seeds, seed extracts and seed oil have antimicrobial properties including being antifungal and antiviral.

According to WHFoods, pumpkin seeds should not be roasted for more than 15 to 20 minutes as otherwise unwanted changes occur in the fat structure.




The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or healthcare provider before taking any home remedies, supplements or starting a new health regime.

Some Of My Other Hubs On Healthy Foods

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Rajan Singh Jolly


Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on April 01, 2019:

Thanks for appreciating the information, Hacicu.

Hacicu Bogdan from Cluj-Napoca, Romania on March 28, 2019:

Baked pumpkin is one of my favourite foods to eat, even if sometimes upsets my stomach due to eating too much. Great job!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 03, 2017:

Kristen, thank you for taking out time to read and comment on my article. Glad you like it.

Kristen Howe from Northeast Ohio on November 09, 2017:

This was so interesting to know on how healthy pumpkins can be. I used to have a neighbor back n New Jersey who made pumpkin bread this time of year. I would love to make it someday. I love everything pumpkin-flavored in the fall.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on April 06, 2014:

Thanks for stopping by, precy and for the sharing.

precy anza from USA on April 04, 2014:

Such good information you have here Rajan. :) I didn't know pumpkin is used to flavor beverages, didn't know that before. I love pumpkin pies :) Up and shared!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 19, 2013:

Thanks for stopping by, FlourishAnyway.

FlourishAnyway from USA on September 19, 2013:

Timely hub as we head into my favorite time of year! It is great to know that pumpkin is so nutritious, as I like to bake with pumpkin -- pies, muffins, and breads. Glad to see you included PeggyW's recipe. She is a great cook, and I have tried many of her recipes and enjoyed them.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 04, 2013:

Thanks for this information and glad to know you appreciate the info. Thank you for visiting.

Vespa Woolf from Peru, South America on August 03, 2013:

We love pumpkin and now I realize how good they are for us! Here in Peru, pumpkin is one of the main staples of the diet. They're often included in soups and there's a very common dish called "locro de zapallo" that includes pumpkin as the main star and includes cubes of fresh cheese, fava beans and local herbs. yum! Now I'll appreciate the health benefits of pumpkin more. Thank you!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 03, 2013:

Womensrights-as long as you eat pumpkins anyway it is going to benefit your health so keep using them in a mix of anything you fancy. Thanks for stopping by. Your comment went into the spam folder and hence the late reply.

Marlene-Glad you liked Ramsay's video. He's quite an entertainer as well! And the risotto looks awesome. Thanks for reading.

Marlene Bertrand from USA on August 02, 2013:

Excellent, as usual. That Gordon Ramsay is a treat to watch. My pumpkins are ripe now, so I think I'll make some Pumpkin Risotto - Ramsay style.

Eve on July 24, 2013:

I personally hate pumpkins but i try to incorporate them in other foods like mix them in chapati while kneading or eat them with a mix of meat and potatoes.As for the seeds most people here take them to a mill and mix the pumpkin seed flour with maize or wheat flour.Great info

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 19, 2013:


Vinaya, Gwenny, GTF and Nithya. I appreciate the sharing, Gwenny.

Nithya Venkat from Dubai on July 18, 2013:

Great information on health benefits and nutrition of pumpkin seeds. Great recipe videos. Voted up.

Claudia Porter on July 17, 2013:

Every fall we have loads of pumpkin seeds and we roast them with various spices and salt. They are the best snack and healthy too! Thanks for this reminder.

GwennyOh on July 16, 2013:

Well done Rajan. I am pleased to know that the pumpkin is as nutritious as it is delicious. Thanks so much for this wealth of information. Appreciated.

Voted up. Pinned on Pinterest.

Vinaya Ghimire from Nepal on July 15, 2013:

Pumpkin vegetable is must in the feasts during the Hindu rituals in our society. I like this vegetable. Thanks for sharing this wonderfully researched article.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 14, 2013:

Thanks for giving this hub a read, votes up and sharing. Glad you like the pumpkin ravioli recipe as well.

C E Clark from North Texas on July 13, 2013:

Had no idea pumpkin was so beneficial in the diet. The pumpkin ravioli looks great, however no one makes a better pumpkin pie than me, and Peggy W's pumpkin bread is superb. Voted up, useful, interesting, and will share.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 10, 2013:

Patricia, glad you realize the enormous health benefits of this mild vegetable. Thanks for stopping by.

Patricia Scott from North Central Florida on July 10, 2013:

Of course I was drooling by the time I was finished reading this, rajan jolly. Pumpkin is one of my favorite foods and I usually ignore it totally until fall. Silly me. I need to enjoy it more often especially now that I see all of the ways it will help me healthwise.

Thanks for sharing. Angels are on the way ps

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 09, 2013:

Thanks Indian Chef. Appreciate the sharing and votes.

Indian Chef from New Delhi India on July 09, 2013:

Rajan I knew pumpkin is very good for health but never did I know it was so healthy. I like pathe ki sabji with puris and it is one of the regularly made in our home in season. Very well written Hub. Voting it up, awesome and sharing.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 09, 2013:

@moonlake-good to know you have pumpkin crop that is doing quite well. Thanks for visiting and leaving your comments and the sharing as well.

@Audrey-feels good to know the info is liked. Thanks for all the votes and sharing. Have a great day!

@Jaye-it's good to know you eat a lot of this healthy vegetable. Thanks for stopping by.

@vibesites-thank you so much. I have never tried watermelon seeds though.

@Chitrangada-thanks for reading and commenting. Your visit is much appreciated.

Chitrangada Sharan from New Delhi, India on July 09, 2013:

Very informative and useful hub!

We all are aware of the goodness of Pumpkin for all age groups. But thanks for describing the detailed benefits of Pumpkin.

Very nice and well done. Thanks for another wonderful hub!

vibesites from United States on July 09, 2013:

I love pumpkin seeds... maybe more than the watermelon seeds but they're both good! I love to nibble them. Thanks for posting their amazing health benefits Rajan! :)

Jaye Denman from Deep South, USA on July 08, 2013:

Rajan....Your hubs are full of a wealth of information, and I appreciate all the effort you put into researching healthy foods and writing about them.

I love pumpkin-walnut bread made from organic pumpkin. I also include organic pumpkin in my dog's homemade food, so there's a lot of pumpkin eaten around this house.

Voted Up++


Audrey Hunt from Pahrump NV on July 08, 2013:

I love pumpkin and your hub gives such inclusive information. I always learn from you my friend. Voted up, useful, awesome, interesting and will pin and share. Thank you. ~ Blessings ~ Audrey

moonlake from America on July 08, 2013:

Love pumpkins and our grop this year seems to be doing real well. Great hub and Voted up and Shared.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 08, 2013:

Thanks for visiting, tirelesstraveller

Judy Specht from California on July 07, 2013:

Never realized how nutritious pumpkin seeds were. Thanks for the information.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 07, 2013:

Thanks for the visit and comments, Prasetio. I appreciate the vote as well.

prasetio30 from malang-indonesia on July 06, 2013:

Pumpkin is my favorite. I learn many things here related with pumpkin. Thanks for writing and sharing with us. Good job, brother. Voted up :-)


Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 06, 2013:

@Rasma-Thanks for your input, reading and sharing the hub.

@Paul-Thanks for all the votes and sharing. Have you benefitted by eating pumpkin seeds? I'm leaving for China on the 13th of this month and will be visiting Keqiao, Shaoxing. My daughter lives in Keqiao.

@Joe-Good to know you like pumpkin pie and appreciate the benefits of this healthy vegetable. Thanks for visiting and have a great weekend. Aloha!

@Devika-thanks for reading and the vote up.

@Aurelio-thanks for the read and votes.

Aurelio Locsin from Orange County, CA on July 06, 2013:

I very much enjoy pumpkin as a starch, a bread and desert and am relieved to know it has all these benefits. Voting this Up and Useful.

Devika Primić from Dubrovnik, Croatia on July 06, 2013:

I like both the seeds and the pumpkin the Pumpkin And Pumpkin Seeds - Uses, Nutritional And Health Benefits is useful, informative and interesting facts to know about. Voted up!

Hawaiian Odysseus from Southeast Washington state on July 06, 2013:

Pumpkin is my favorite pie. It's most interesting to now learn how valuable it is as a dietary entrée as well as nutritional supplement. Thank you so much for being such a wonderful source of great health information. Aloha, and have a terrific weekend, my friend!



Paul Richard Kuehn from Udorn City, Thailand on July 06, 2013:


This is an awesome well-researched hub on nutritional and health benefits of pumpkins and their seeds. I have always enjoyed growing pumpkins and eating them in pies and bread. I was glad to read your reference about pumpkin seeds being good for prostate health. I have BPH, and a few years ago I met a doctor in Bangkok who advised eating pumpkin seeds for prostate health. I have been taking them with my oatmeal every morning since hearing this from the doctor. Voted up and sharing with followers and on Facebook. Also Pinning and Tweeting. By the way, when are you travelling to China and which cities will you visit?

Gypsy Rose Lee from Daytona Beach, Florida on July 06, 2013:

Thanks for sharing this informative and interesting hub. Pumpkins are a big deal on this side of the world and people look forward to their harvest every year. Passing this on.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 05, 2013:

@Bill-thanks and it is good to see you.

@Deergha-thanks for the read, sharing and votes.

@Peggy-thanks for adding the link and I'd like to include your recipe hub for pumpkin walnut bread, in this hub. Thanks for the votes and sharing.

@ImKarn-glad to know you like pumpkins in all forms. Appreciate your reading and sharing of this hub. Thanks.

@Rose-thank you and the pumpkin seeds are very healthy as well.

@Kathryn-I'm glad you like the info and the recipes. Thanks for the read, vote and sharing.


carol stanley from Arizona on July 05, 2013:

I always have a bag of these deliteful tasting seeds. Now that I know their nutritional winning combo.

Kathryn from Windsor, Connecticut on July 05, 2013:

I love pumpkins! I have canned pumpkin puree in my cupboard nearly year-round. In the Autumn I especially like to use them in many meals. The seeds are delicious.

I like the selection of videos you have here. I am going to check them out at some time in the future. I am very interested in the one for Pumpkin Ravioli. If it is simple enough, I think I will try it sometime!

Thank you for providing the nutrition information, as well as the many uses and benefits of this fruit.

Voted up and shared. Have a wonderful day, Rajan!

~ Kathryn

rose-the planner from Toronto, Ontario-Canada on July 05, 2013:

You don't have to sell me on this one Rajan I love pumpkin seeds and now I am thrilled to see all the benefits. This is another awesome and informative article! Thank you for sharing. (Voted Up) -Rose

Karen Silverman on July 05, 2013:

LOVE pumpkin anything! Seeds, pies, muffins - anything! Thanks for letting me know that i'm healthier for it!

Great info, Rajan..


Peggy Woods from Houston, Texas on July 05, 2013:

This is a fantastic hub all about the uses of pumpkin and the health benefits. I am going to add a link from this to my hub titled Delicious Pumpkin Walnut Bread Recipe ~ Not Just for the Holidays! It will make a nice addition as to the value of incorporating more pumpkin into our diets.

Many up votes, sharing and pinning in addition.

deergha from ...... a place beyond now and beyond here !!! on July 05, 2013:

I never had this idea that Pumpkins are so much full with health benefits. Thank you so much for sharing this awesome hub. Very useful and informative as always. Sharing across and votes up useful.


Bill Holland from Olympia, WA on July 05, 2013:

They are growing in our garden as I write this. We love pumpkins, and I'm so happy to read about the benefits of it. Thanks as always for the great information.

blessings always


Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 05, 2013:


@Zubair-you are right. Thanks for reading.

@roc-appreciate you sparing time to read and comment.

@dhannya-yes traffic is down since the past few months. I think most people are facing traffic drop. It will take time to come back I feel. Good to see you again.

@MsDora-glad you like the nutritional info. Thanks for stopping by.

@Thelma-actually I too had no idea pumpkin was so healthy but as I researched it was a revelation to me too. Thanks for the votes and sharing.

Thelma Alberts from Germany on July 05, 2013:

Great information about pumpkin. I love eating this and I did not know that it has a lot of health benefits. Thanks for sharing. I see to it now that I eat pumpkin at least once a week. Voted up and shared.

Dora Weithers from The Caribbean on July 05, 2013:

Our Caribbean pumpkins are the best and we've had a great season. Thanks especially for the information on nutrients. Voted Up!

dhannyya on July 05, 2013:

good article on pumpkin seeds is long time since I am coming to hubpages..

my traffic is down by 50% since you experience traffic problem? ....will the traffic come back?...kindly clear my doubt..i have no motivation to write for hubpages vews was just 500..what do you say?

Rosemary Cole from Cape Town, South Africa on July 05, 2013:

Thank You for a wonderful hub, I need to start eating pumpkin seeds again, I love the soup, as a veg as well. I like the sound of pumpkin ravioli.

Zubair Ahmed on July 05, 2013:

Hi Rajan,

Another one of my favorite, I hear pumpkin seed is very good for men and their manhood amongst some of its health benefits, I wonder how true that is.

Have tried pumpkin and lamb chops made into a curry? Very tasty

Thank you for sharing.

Harsha Vardhana R from Bangalore on July 05, 2013:

Useful and wonderful info! Anti-microbial properties are fairly unknown to many.

Thanks, Rajan!


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