More than 30 million carefully carved pumpkins will line doorsteps and window sills across the UK this Halloween – before the iconic autumn vegetable is inevitably put in the bin a few days later when the flesh becomes slumped and sad-looking.
“Not only is that a massive shame in terms of food waste, but it means people are missing out on a delicious, nutritious meal,” says chef Emily Gussin. The vegetable isn’t just a decoration – it’s a nutritional powerhouse and so versatile that it can be cooked into both curries and cakes. Also, its sweet, nutty taste and crunchy nutrient-packed seeds are delicious, she says.
Here, the experts share why we should all be eating more pumpkin and how to best harness their health benefits.
1. Pumpkin is good for the skin
Pumpkins have a really high beta-carotene content, which is a red-orange pigment that gives the vegetable its colour.
“The body converts beta-carotene into vitamin A, which is essential for maintaining healthy skin by supporting cell production and repair,” explains Rob Hobson, a registered nutritionist and author of Unprocess Your Family Life.
A typical 80g serving of pumpkin offers up to around 42 per cent of our recommended daily vitamin A intake, he notes.
2. It supports the immune system
Pumpkin contains vitamins and antioxidants which contributes to good immunity. “This is especially beneficial during cold months, which is when pumpkins are in season,” Hobson says.
Vitamin A in particular supports the production and function of white blood cells, which help fight infections, he notes. “It also maintains the integrity of skin and mucosal barriers, such as in the respiratory and gut linings, acting as a first defence against pathogens.”
The vegetable also contains vitamin C (around 9 per cent of our recommended daily intake), which supports immune cells to ward off infections.
Additionally, pumpkin seeds are one of the richest sources of zinc, which supports immune cell function and wound healing, notes Hazel Flight, programme lead of nutrition and health at Edge Hill University.