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8 Amazing Pumpkin Benefits for Health and Beauty

Pumpkin benefits your body inside and out! See all the ways this orange squash can help support a healthy diet.

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orange pumpkins at outdoor farmer market.EvgeniiAnd/Shutterstock

Packs in the Vitamins and Minerals

Pumpkins are chock-full of many of the essential vitamins and minerals needed for a healthy diet. It’s a major source of vitamin A (like carrots) and will also help you reach your daily intake of vitamin C, potassium, copper and manganese.

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Roasted pumpkin salad with chick pea and fresh herbs overhead a white wooden background.Losangela/Shutterstock

Keeps You Trim

In addition to being high in nutrients, pumpkin is also low in calories, making it a fantastic diet-friendly food. (Just like these low-cal dinners!) A single cup of pumpkin clocks in around 50 calories and 3 grams of fiber. So you can eat well and feel full without worrying about going over your daily calorie count.

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Sliced and chopped pumpkin pieces. Pumpkin with seeds. Halil ibrahim mescioglu/Shutterstock

Protects Your Skin

Glowing, healthy skin starts with a healthy diet. And pumpkin contains some of the key nutrients which promote healthy skin, like vitamins A, C and E. Vitamin A in its carotenoid form may help protect your skin from certain kinds of sun damage while vitamin C plays a major role in collagen production. Find more foods to add to your plate for beautiful, healthy skin.

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Homemade pumpkin face mask in a glass jar. kazmulka/Shutterstock

Keeps Wrinkles At Bay

Pumpkin can help you achieve that sought-after glow on a surface level, too. You can put pumpkin-based products like this face mask on your skin to give your beauty routine a boost. Pumpkin contains alpha hydroxy acids which exfoliate the skin, helping to brighten your complexion and reduce fine lines.

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Pumpkin fried with vegetables and smoked meat.nadianb/Shutterstock

Supports Healthy Eyes

Vitamin A is a must when it comes to supporting healthy eyesight. In addition to having plenty of this nutrient per serving, pumpkin also contains lutein and zeaxanthin which studies think may play a role in vision. That’s a perfect excuse to try one of these delicious savory pumpkin recipes.

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Roasted pumpkin and carrot soup with cream and pumpkin seeds on white wooden background.Anna_Pustynnikova/Shutterstock

Strengthens Your Immune System

With a wealth of antioxidants, vitamin C and a touch of zinc, a daily helping of pumpkin can help keep your immune system sharp. The next time you’re feeling under the weather, you may want to skip the chicken noodle and try a pumpkin soup instead.

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Beautiful young woman with three huge different pumpkins on a farm or patch.Romrodphoto/Shutterstock

Reduces the Risk of Chronic Disease

Because of its antioxidant levels, eating pumpkin may help to reduce certain cancers and chronic diseases like heart disease. Various studies have linked chronic disease to inflammation in the body and it’s believed that antioxidants can reduce oxidative stress. It’s simple to get more antioxidant-rich foods in your diet—you can even grow them at home!

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pumpkin seeds peeled in bowl on wooden table background.Dmitr1ch/Shutterstock

Don’t Forget the Seeds

It’s not just the pumpkin itself that boasts multiple health benefits, pumpkin seeds are great for you as well. These green seeds contain healthy fats, protein, antioxidants and vital nutrients like manganese, magnesium, phosphorus and iron. It’s easy to get them into your diet. Try adding pumpkin seeds (also known as pepitas) to your yogurt, homemade granola or salads.

Note: Every product is independently selected by our editors. If you buy something through our links, we may earn an affiliate commission.

Camille Berry
Part of the third generation in a family of restaurateurs, Camille was born with a passion for cooking and food. She embarked on a career in hospitality where she excelled as a sommelier and wine director. This hospitality experience has given her a wealth of first-hand knowledge about how to pair all manner of drinks with food—plus some serious kitchen skills. These days, she's hung up her wine key in favor of a pen and covers all aspects of food and drink.

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