Pumpkin: Carotenoids for eye health & cancer prevention

1st Nov 2024

Pumpkins aren’t just for Halloween! Packed with beta-carotene, fibre and vitamin C, they’re perfect for autumn dishes—try roasted in salads, sides or stews.

Key points

• Source of
• Health Benefits
• How to enjoy

Source of

• Fibre for gut health and keeping you full longer.
• Vitamins A, C, E and B6.
• Essential minerals, including potassium, zinc and magnesium.
• Carotenoids, such as α-carotene and β-carotene. They are plant pigments that give pumpkins their orange colour and provide strong antioxidant benefits. β-carotene is converted into vitamin A in the intestine, which is essential for immune function and vision.

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Health Benefits

Eating a diet high in carotenoid-rich foods, like pumpkins, is tied to:

• A healthier weight – possibly because they may help reduce fat accumulation and improve insulin sensitivity.
• Eye health – a lower risk of age-related macular degeneration and improved vision.
• Mental health – a lower risk of depression, possibly by lowering oxidative stress and inflammation.
• Cancer prevention – Carotene intake was associated with a lower risk of several cancers.

How much? An 80g portion is about 3 heaped tablespoons of diced, cooked pumpkin. It's good to mix it with other carotenoid-rich foods, as they all have different types—like α-carotene in carrots and pumpkin, lutein in green vegetables and lycopene in tomatoes.

How to enjoy

3 tips

1. Pair with healthy fats: Research shows carotenoids are absorbed best with fat, so pair with extra-virgin olive oil and sprinkle with nuts or seeds to get more benefits.
2. Save the seeds: They’re delicious roasted with spices and a pinch of salt.
3. You don’t always need to peel it: For thin-skinned squash, such as butternut squash or delicata pumpkin, the skin can be eaten. For thicker-skinned squash, it is often easier to cut it into large wedges, roast them and then peel off the skin with a knife once it's soft and cool enough to handle. (The skin is so tough that it might break your peeler!)

3 ways to enjoy

1. Roast it with other veg like beetroot, olive oil, chilli flakes, salt and sage. It’s great as a side dish or in salads.
2. Purée – Swap potatoes for pumpkin this season. Or, mix some pumpkin purée into plain yoghurt with pumpkin spice and chopped pecans for a tasty snack or breakfast.
3. Add to soups & stews for a natural sweetness and creamy texture.