Autumn's bounty: The benefits and risks of pumpkin in our diet

Pumpkin is renowned for its nutritional value. Despite being low in calories—just about 30 calories in 100 grams of pumpkin—it is rich in fibre, which supports digestion and provides a feeling of fullness. Pumpkin is also a valuable source of vitamins A, C, and E, which are key in maintaining healthy skin, eyes, and the immune system.

Vitamins A and C act as powerful antioxidants, neutralising free radicals and protecting cells from damage. Potassium, abundant in pumpkin, helps regulate blood pressure, contributing to heart health. Magnesium and iron support muscle and nervous system functions and also prevent anaemia. All of this makes pumpkin tasty and an extremely valuable component in a daily diet.

One of the most significant advantages of pumpkin is its anti-inflammatory effects. The beta-carotene found in pumpkin helps reduce inflammation in the body. Consuming pumpkin also supports heart health thanks to its high potassium content, which helps regulate blood pressure. It is also low in sodium, which is beneficial for the cardiovascular system. The carotenoids contained in pumpkin protect the skin from harmful UV rays, and its high water content helps keep the skin well-hydrated from within. Additionally, pumpkins support the immune system's health, which is especially important in autumn and winter.

Despite its many benefits, there are times when pumpkin is unsuitable or needs to be limited.

      
1. Pumpkin has a high glycaemic index of 75. It contains a lot of simple sugars, so it quickly raises blood glucose levels. Therefore, it is not recommended for diabetics and people with insulin resistance. However, it does not need to be permanently removed from the diet. It is important that pumpkin is part of a meal that also includes protein and fat.
2. A contraindication to eating pumpkin is taking lithium-based medications. Lithium increases serotonin release, thus having an antidepressant effect. Pumpkin can disrupt lithium excretion, leading to increased levels in the body. Therefore, people taking lithium medications should avoid consuming large amounts of pumpkin.
3. A high level of potassium in the blood requires a low-potassium diet, and in this case, it’s better to forgo pumpkin. It contains a lot of potassium, as 100 g contains about 340 mg of potassium. Potassium supports the cardiovascular system, but for those on a low-potassium diet, an excess of this element can be dangerous. It can lead to, among other things, heart rhythm disturbances.
4. An allergy to pumpkin is very rare. In such cases, one should avoid not only pumpkin but also its seeds and oil pressed from them.