Revealed! Key benefits of adding pumpkin to your diet

From glowing skin to healthy bones, pumpkins are more than just a Halloween decoration

While they make a great Halloween decoration, pumpkins are so much more than just a spooky ornament, as they also come packed with a huge number of health benefits.

To help you find out more about the pumpkin powerhouse, sports nutrition experts Bulk.com have revealed the key benefits of this super food, from glowing skin to strong bones and sharp vision, along with the most trending recipes this October.

Sports Nutritionist, Abigail Roberts, said: “Pumpkin is incredibly nutritious, so it’s no surprise to see so many people searching for innovative recipe ideas this year.

‘Pumpkin is rich in beta carotene and vitamin C, which can both help to boost immunity and fight infections during the colder months. Not only that, but it is a great low-calorie option, with just 26 calories per 100 grams.

‘Cooking your own pumpkin recipes from scratch can help ensure you’re getting the most out of this seasonal superfood too, as many ready-made options only contain pumpkin spice, which doesn’t add any nutritional value to your diet.”

What are the key benefits of eating pumpkin?

Help to fight infection – As the winter weather draws closer, boosting your immunity is key to fighting off nasty colds and flu. Pumpkin is high in beta carotene (vitamin A) and vitamin C which both play key roles.

Eye health – Another benefit of beta carotene is that it is reported to contributed to eye health. It helps the retina absorb light, which keeps your vision sharp. Your body uses beta-carotene and converts it to vitamin A, which is important for eye health. Better yet, just one cup of pumpkin provides you with more than 200% of the recommended daily amount of vitamin A.

Glowing skin – If you thought you needed expensive face serums to achieve healthy skin, you may be surprised to hear pumpkin can also help, as the antioxidants (vitamin A, C and E) found in pumpkin are often used in skincare products. Beta carotene can also protect the skin from harmful UV rays and may also help improve the appearance and texture of your skin. Pumpkin has the power to penetrate deep into skin helping to soften and soothe dry skin. Pumpkin also boosts collagen production which keeps skin from looking cracked and scaly.

Strong bones – Pumpkins are a wonderful source of magnesium, which can help strengthen the formation of teeth and bones. Magnesium is also great for heart health as it helps to stabilise the rhythm of your heart and can prevent abnormal blood clotting.

Promotes weight loss – As a nutrient-dense food, pumpkin manages to be low in calories while still being packed with nutrients. With around 50 calories per cup (245 grams) pumpkin is great for weight loss. What’s more, it is also a wonderful source of fibre, which can help curb your appetite and promote healthy digestion.

Popular pumpkin recipes to try at home

Pumpkin hummus – Thanks to chickpeas, hummus is already packed with protein and fibre, so adding pumpkin to this easy dip is a juicy bonus.

To make pumpkin hummus, cut a small pumpkin into chunks (removing the flesh and seeds) and roast in the oven for 45 minutes before cooling and adding to the food processor with your usual ingredients – chickpeas, tahini, garlic, olive oil and lemon juice.

Pumpkin spice latte recipe – It’s the season of the pumpkin spice latte however, if you are trying to boost your health, coffee shop variations often contain lots of hidden sugar, with a small pumpkin spice latte at Starbucks containing a staggering 37 grams.

Making your own home-made version is definitely a better option, as you have more control over the ingredients. Our expert recommends ditching the syrup and using sweetener or honey instead. Using unsweetened almond milk will also help to cut calories, whilst making your own pumpkin purée will ensure you get all the health benefits.

Pumpkin pie – A traditional autumn treat, pumpkin pie is always popular during this time of year.

When it comes to American pies, pumpkin pie reigns supreme. In terms of fat and calories, one slice (1/8 of a 9-inch pie) contains about 260 calories and 10 grams of fat. It will also deliver around 250% of your daily vitamin A intake, which is important for maintaining eye, bone and skin health.

Pumpkin curry – Why should you add pumpkin to your curry? If you’re following a plant-based diet or trying to cut back on meat, pumpkin is a great healthy alternative. The sweetness of the pumpkin also helps to balance the spicy flavours, if you’re not a fan of super-hot foods.

Stuffed pumpkin recipe – Stuffed peppers have always been popular, but it seems a growing number of foodies are experimenting with stuffed pumpkin recipes.

For a well-balanced dinner, packed with nutritional value, stuff a small roasted pumpkin with wild brown rice, seasonal vegetables and delicious herbs and spices. You can also add lean chicken or mince for a meatier option.

Pumpkin cake recipe – Another sweet treat, pumpkin makes a tasty and healthy addition, giving your dessert a dose of vitamins.

Low fat cream cheese is a great alternative to sugary icing often found on sponge cakes.