Pumpkins are not just good for making Jack-o'-Lanterns or fall decorations. Pumpkin has several health benefits that make this member of the gourd family and favorite Halloween squash a must have. Pumpkin is packed with vitamins, minerals, and antioxidants which can improve heart health, boost your immune system, and even protect your vision. These protective benefits can be derived from eating pumpkin pulp as well as pumpkin seeds.

Discover seven reasons why pumpkin should be a staple in your healthy diet.

Pumpkins Protect Against Cancer

Pumpkins are a wonderful source of dietary carotenoids. Carotenoids are natural plant pigments that are responsible for the colors, typically red, orange, or yellow in fruits and vegetables. Carotenoids are vital for plant growth and photosynthesis. Pumpkins are a good source for the carotenoids lutein, alpha-carotene, and beta-carotene. These carotenoids act as antioxidants in the body by neutralizing chemicals known as free radicals, which can damage cells. Damaged cells may become cancer cells.

Pumpkins Improve Vision

Not only do pumpkins contain dietary carotenoids, but they are also high in vitamin A. The carotenoids beta-carotene and alpha-carotene can be converted to vitamin A in the body. Vitamin A is essential for healthy eyesight as it absorbs damaging light in the retina and supports proper cornea function. Vitamin A, lutein, and zeaxanthin in pumpkin are known to improve vision in low light and to protect against eye disease.

Pumpkin Protects Skin and Bones

Pumpkin promotes healthy skin, teeth, bones, and mucous membranes.

Being rich in antioxidants, zinc, and vitamins A, C, and E, pumpkin helps to repair skin and connective tissues. This tissue repair also reduces wrinkle formation in the skin. Magnesium, calcium, and zinc found in pumpkin seeds are important for bone formation and strong bone development.

Pumpkin Rinds Protect Against Microbes

Research has revealed that pumpkin rinds contain proteins that inhibit the growth of microbes. These antimicrobial proteins could be used to develop treatments for fungal diseases that effect humans and plants. In cell culture studies, pumpkin rind proteins were shown to restrict the growth of the fungus that induces vaginal yeast infections and diaper rash. Another encouraging discovery is that treating this fungus with the pumpkin protein appeared to cause no toxic effects. The protein is also effective at prohibiting fungal growth in plant crops.

Pumpkins Boost Your Immune System

In addition to being a good source for vitamin A, pumpkins contain vitamin E, vitamin C, and iron which help maintain a healthy immune system. Vitamin A improves white blood cell function and helps maintain healthy skin and mucus membranes to better fend off infection. Vitamin A also maintains healthy endothelium, which helps immune cells to exit blood vessels when body tissues are under attack from germs. Vitamin E protects cell membranes and has been shown to improve the ability of T-cell lymphocytes to fight off bacteria and viruses. Vitamin C and iron help immune cells to develop properly.

Pumpkins Can Help Slim Your Waist

Pumpkins are low in calories and high in dietary fiber. Fiber is good for your digestive system as it slows digestion to help your body absorb more nutrients and to help you feel full longer. Pumpkin also stabilizes blood sugar levels, which prevents fat storage and reduces the risk of developing diabetes.

Pumpkin Keeps Your Heart Healthy

Studies have shown that pumpkin seeds can reduce your risk of heart disease by lowering the bad LDL cholesterol and raising the good HDL cholesterol. Pumpkin is also a good source of magnesium and potassium. Potassium helps to maintain normal blood pressure. Magnesium stabilizes heart rhythm, dilates blood vessels, lowers blood pressure, and promotes normal blood flow. These factors reduce the chances of abnormal blood clot formation, which can result in heart attack or stroke. Essential fatty acids in pumpkin seeds also help to maintain healthy blood vessels and nerves.

_Sources:

• _{American Chemical Society. "Pumpkin Skin May Scare Away Germs." ScienceDaily. ScienceDaily, 29 October 2009. (www.sciencedaily.com/releases/2009/10/091028114021.htm)}
• _{Vitamin A. Fact Sheet for Health Professionals. National Institutes of Health. Reviewed 05 June 2013 (http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/)}
• _{Antioxidants and Cancer Prevention. National Cancer Institute. Reviewed 16 January 2014 (http://www.cancer.gov/cancertopics/factsheet/prevention/antioxidants)}