Pumpkin: Rich in 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

• Health Benefits
• How to enjoy

Health Benefits

They are a 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.

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.

For our favourite ways to cook pumpkin, go to the Doctor’s Kitchen hub and search “pumpkin”. We’ve done all the hard work so you can enjoy easy, flavour-packed dishes using seasonal ingredients with many health benefits like:

• 3+ servings of veg or fruit
• 4+ plant points for gut health
• Anti-inflammatory spices
• And more