Pumpkin is a powerhouse of nutrition with a wide array of health benefits. Here’s everything you should know about this seasonal favorite.
One of the best things about pumpkin is that every part of it is edible—from the outer skin and flesh to the seeds and even their oil. Even better, pumpkin plays a major role in reducing cholesterol levels. That’s exactly why you should consider including more of this autumn gem in your meals.
How does pumpkin help manage cholesterol?
Every part of the pumpkin is rich in beneficial nutrients. Below is a well-rounded breakdown of pumpkin’s components, their nutritional highlights, and why this seasonal superfood deserves a regular spot in your diet.
Pumpkin seeds and their oil:
Pumpkin seeds are loaded with antioxidants, magnesium, zinc, and healthy fats—all essential for cardiovascular health. The oil extracted from these seeds is equally impressive, offering a rich source of vitamins A, B1, B2, B6, C, D, E, and K, along with magnesium, iron, calcium, and both Omega-3 and Omega-6 fatty acids.
Research suggests that pumpkin seed oil helps raise HDL (good cholesterol) levels. Taking it in supplement form over a 12-week period has shown a 16% increase in ‘good cholesterol’. Pumpkin seeds also contain phytosterols—a compound that helps block the body’s absorption of LDL (bad cholesterol).
Pumpkin flesh:
The flesh of the pumpkin is filled with antioxidants, vitamins, and essential minerals. These antioxidants are known to prevent LDL (bad cholesterol) from oxidizing—a process that can lead to arterial blockages, increased blood pressure, and a higher chance of heart-related issues. Eating pumpkin flesh can therefore be a practical way to manage cholesterol levels.
In addition to these benefits, pumpkin flesh also contains potassium, which is known to support heart health and regulate blood pressure.
Pumpkin flesh is also incredibly versatile in the kitchen—it works beautifully in both savory dishes like stews and casseroles and in sweet creations like baked goods. So don’t hesitate to use it in your cooking and enjoy its full nutritional potential.
Pumpkin recipe:
Ingredients:
- 1 tablespoon olive oil
- 1 chopped onion
- 2 cloves garlic, minced
- 1 chopped red bell pepper
- 1 teaspoon grated ginger
- 1 teaspoon ground cumin
- 1/2 teaspoon sweet paprika
- 4 cups peeled and diced pumpkin
- 4 cups low-sodium chicken or vegetable broth
- 1/2 cup coconut milk
- Salt and pepper to taste
