Benefits - Michael Colangelo
Pumpkin is a type of squash that contains the antioxidants vitamins A, C, and E. These vitamins plus other plant compounds (also called phytonutrients) can improve overall health and help reduce the risk of age-related diseases. Vitamin A, C and E are all required for proper immune function. One cup of cooked pumpkin contains more than 400% of the daily requirement for vitamin A and 13% of the daily requirement for vitamins C and E.
Pumpkin can help support healthy blood pressure levels. It's high in potassium at over 500 milligrams per cup and low in sodium at just 2.5 milligrams per cup. A large body of evidence supports an association of increased fruit and vegetable intake with a reduced risk of cardiovascular disease. Part of reducing risk is maintaining healthy blood pressure levels while eating a high-sodium, low-potassium diet.
Quantity Recommendations - Michael Colangelo
Pumpkin and other squashes are an affordable and nutritious addition to the diet. Squash is usually available year-round, while pumpkin specifically in a can is available year-round. Eat a variety of squash, including pumpkin, on a regular basis throughout the week as part of a health-promoting diet containing at least 4-5 cups of assorted vegetables and fruits per day.