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Pumpkin Fruit Health Benefits Nutritional Facts

Pumpkin fruit

Pumpkin fruit is rich in flavonoid polyphenolic antioxidants such as xanthin, lutein and carotense and also contain vitamins and also it has the health benefits such as vision care, maintenance of blood pressure, healthy heart, sound sleep, good immunity system, fertility, glowing skin,  prevention of ulcers, cancer, hair fall, asthma.

What Is Pumpkin Fruit?

Pumpkin fruit belongs to Cucurbitaceae family and the scientific name of pumpkin is Cucurbita Pepo. Pumpkins come in different colors, shapes and sizes. The weight of pumpkin is 4-6 kg. They are available from late summer to mid-winter. Pumpkins  are in yellow, green, red, white and blue colors.  Pumpkins are used to make desserts, breads and soups.

Varieties Of Pumpkins:

Varieties of pumkins are Jarrahdale, peanut, Lakota, cow and Caribbean

Jarrahdale Or Blue Pumpkin:

Blue pumpkin is sweet to taste. It is used in soups and stews.


Peanut is pink skinned pumpkin. It can be used in soups, stews and to make edible roasts.


Lakota is pear shaped pumpkin; it is delicious when raw. It is used to make salads.


Cow is the creamiest pumpkin. It is sweet to taste and it is used in soup, pudding and pies.


Caribbean has yellowish orange flesh; it is mild and sweet.

Nutritional Facts Of Pumpkin Fruit:

Pumpkin fruit has good source of vitamins, minerals and proteins.


Pumpkin fruit contains 0.44mg (3% of RDA-Recommended Dietary Allowance) of vitamin E, 9 mg (11% of RDA) of vitamin C, 0.061mg (5% of RDA) of vitamin B6, 0.11 mg (9% of RDA) of thiamine, 1.1 μg (1% of RDA) of vitamin k, 0.298mg (6% of RDA) of vitamin B5.


Pumpkin fruit contains 340 mg (7% of RDA) of potassium, 44mg (6% of RDA) of phosphorus, 0.125 mg (6% of RDA) of manganese, 12 mg (3% of RDA) of magnesium, 0.8 mg (6% of RDA) of iron and 21 mg (2% of RDA) of calcium.


Pumpkin contains 1 g of protein.


6.5g of carbohydrates are present in pumpkin.

Dietary Fiber:

0.5g of fiber is present in pumpkin.

Health Benefits of Pumpkin Fruits:

1. Blood Pressure:

Pumpkin contains good source of vitamin C, fiber and potassium. Potassium helps to control blood pressure and also reduces the risk of stroke and prevents formation of kidney stones.

2. Pumpkins Work For Eye Health:

Pumpkin contains vitamin E, vitamin C, Vitamin A and beta- carotene. Vitamin A helps to promote good vision and also maintain healthy skin, teeth and bones. In general, bones will be weak in the people affected by Arthritis or Osteoporosis.  Occurrence of Arthritis is high in older people due to major loss of bone strength. You can go through the complete article on Arthritis Disease, Symptoms, Prevention, Precautionary tips to Know Arthritis problems.

3. Healthy Heart:

Pumpkin contains high concentration of fiber, magnesium and potassium. Add more fiber in your diet, to protect the heart from the risk of strokes/attacks. Magnesium is another important mineral for proper pumping of blood by the  heart, for healthy blood vessels.  

4. Better Sleep: 

Pumpkin seeds contain tryptophan. Tryptophan helps to reduces stress and depression.

5. Immunity System:

Pumpkin contains high amount of beta-carotene and vitamin C. Vitamin C stimulates the production of white blood cells which in turn help to protect against viral infections and boost the immunity system.

6. Fertility:

Pumpkin contains of high amount of vitamin A and beta-carotene. Pumpkin helps to promote fertility. Pumpkins are essential during pregnancy, lactation and for hormone synthesis.

7. Prevents Cancer:

Pumpkin rich in beta-carotene turns into vitamin A in our system. It helps to prevent prostate cancer, colon cancer and lung cancer. Add pumpkin into your diet, it should help reduce the risk of cancer.

8. Pumpkin Fruit Helps For Skin And Hair Growth:

Pumpkin is loaded with zinc, potassium vitamin C and vitamin B, which help to keep hair healthy and improves regrowth. It is also used as hair conditioner. Pumpkin helps to protect from acne, aging spots, wrinkles and gives beautiful skin.

Pumpkin fruit

9. Prevent Asthma:

Pumpkin contains high amount of antioxidants which help to protect respiratory system from infections and reduce asthma attacks.

10. Pumpkin Fruits Prevents Ulcer:

Pumpkin is a detoxifying food and has medical properties; it helps to removes wastes from the body and also prevents formation of ulcers.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  WatermelonsFeijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince FruitTangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit,

Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit,

Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  

Jack FruitAsian Pear, Apricot Fruit, Date Palm FruitCoconutCherimoya Custard Apple FruitBlackberry FruitCantaloupe FruitGooseberry FruitCranberry FruitKiwi FruitDurio Zibethinus FruitKumquat FruitsJujube FruitGrape FruitsBoysenberry Fruit Avocado FruitsCarambola FruitsCommon Fig FruitCherry FruitApple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi PowderGarlicGingerGreen Beans-French-beansFenugreekDrumsticksDill-LeavesCurry-LeavesCucumberCorn-Grain popcornAmaranth-LeavesCarrot-vegetableCoriander-LeavesCabbageBottle-GourdCapsicumCluster-Beans, Bitter-GourdBeetrootAsh Gourd-Winter-MelonBrinjal

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