Health Benefits of Pumpkin
Pumpkins are commonly grown for human consumption, decorative accents and for livestock feed. The fresh global pumpkin market is valued at approximately $3.0 billion in 2026 facing a tighter harvest outlook in several regions due to extreme weather conditions. Industry analysts project a compound annual growth rate (CAGR) of about 3,4% to 3.6 percent over the next few years. “Processed pumpkin markets and related goods like pumpkin seed protein are expanding faster at 9% to 10%.” Mordor Intelligence.
In the United States farmers grew 1.47 billion pounds about 14.65 million cwt of pumpkins with a total projection value of $259 million in the year 2025 “Scientific studies show that pumpkin (Cucurbita genus) serves as a functional food due to its dense profile of bioactive compounds antioxidants, vitamins and dietary fiber.” PubMed It is rich in vitamin K, Vitamin A which converts into beta carotene, vitamin C, vitamin E and B complex vitamins. Pumpkin is a low calorie nutrient dense fruit packed with minerals and vitamins, powerful antioxidants that help protect cells from free radical damage.
One cup of pumpkin is only 30 calories, 0.12 grams fat, 7.54 grams carbs, 1.16 grams plant protein per serving. Pumpkin is a cultivated winter squash in the genus Cucurbita producing annual thick skinned fruit harvested in Autumn of each year. Pumpkin fruit of certain varieties of squash of the Cucurbita pepo, C.moschate and C.maxima in the gourd family (Cucurbitaceae) usually characterized by a hard orange rind with distinctive groves surrounding the fruit. Some varieties of C. argyrosperma are also referred to as pumpkins. C.
Pepo pumpkins are among the oldest known cultivated plant with evidence of their cultivation dating between 7000 BCE and 550 BCE in Mesoamerica Wild pumpkin species of Cucurbita and the earliest domesticated species are native to the North America region, including parts of present day northeastern Mexico and Southern United States. Today cultivars are now grown globally for culinary, decorative and other cultural purposes in 2026. Pumpkins thick shell incases edible seeds and pulp packed with nutrition.
“A one ounce (28 gram serving of pumpkin seeds provides roughly 150 to 160 calories, 7 to 9 grams of protein, and a rich supply of healthy fats, fiber and essential minerals.” Acers. Pumpkin seeds protect the heart due to its monounsaturated fats, polyunsaturated fats which helps lower LDL bad cholesterol and improve blood vessel flexibility in the body. Pumpkin seeds contain natural tryptophan an amino acid the body converts into serotonin and melatonin to help promote a restful sleep.
A standard one ounce 28 gram serving of roasted or dried pumpkin seeds provides 163 grams of tryptophan per serving. Tryptophan is an essential amino acid the body converts into serotonin which regulates mood and relaxation. Dried pumpkin seeds can be purchased ready to eat at your local grocer or online for your convenience. Roast crunchy, delicious fresh pumpkin seeds can be scooped out of any pumpkin using a spoon or ladle then placed in a colander to rinse off the seeds.
Pat the seeds dry with a clean towel to prepare for roasting. Preheat an oven to 300 to 350 degrees. You can roast your seeds on a baking sheet lined with parchment paper. Toss the seeds with a drizzle of olive oil then roast the seeds for 20 minutes. Sprinkle the pumpkin seeds with a pinch of salt before cooling. NOW Foods Pumpkin seeds are sold as ready to eat raw, unsalted, 16 ounce one pound packages. It is a rich source of essential fatty acids, iron, and protein source.
Pumpkin seeds are a tasty and crunchy treat whether they are eaten roasted, raw salted. One serving size is ¼ cup 31 grams, 11 grams protein, 4 grams fiber, essential fatty acids, good source of iron with about 15 servings per container.
Cheers!
Patricia Lynn
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