White pumpkin, also known as ash gourd or winter melon, is a nutrient-dense vegetable that has been used in Ayurvedic medicine for centuries due to its wide range of health benefits. In this article, we will explore the 20 proven benefits of white pumpkin for overall health).
White pumpkin is a common vegetable in Indian cuisine, and it is gaining popularity around the world due to its numerous health benefits. It is a low-calorie food that is rich in vitamins, minerals, and antioxidants, making it an excellent addition to any diet.
White Pumpkin Benefits
1. Helps in weight loss
Primary Benefit: White pumpkin is low in calories and high in fiber. [1] [2]
Secondary Benefit: This helps in promoting a feeling of fullness and aids in weight loss. [1] [2]
2. Improves digestion
Primary Benefit: White pumpkin is rich in dietary fiber and water.
Secondary Benefit: This helps promote digestion and prevent constipation. [3]
3. Boosts immunity
Primary Benefit: White pumpkin is rich in vitamin C and other antioxidants.
Secondary Benefit: This helps in boosting the immune system and fighting off infections.[4]
4. Regulates blood pressure
Primary Benefit: White pumpkin is rich in potassium.
Secondary Benefit: This helps in regulating blood pressure and reducing the risk of hypertension. [5] [6]
5. Promotes heart health
Primary Benefit: White pumpkin helps in regulating blood pressure.
Secondary Benefit: This reduces inflammation and prevents the buildup of plaque in arteries, thus promoting heart health. [6] [7]
6. Enhances liver function
Primary Benefit: White pumpkin helps in promoting detoxification.
Secondary Benefit: This reduces inflammation and enhances liver function. [8]
7. Promotes healthy skin
Primary Benefit: White pumpkin is rich in vitamin C.
Secondary Benefit: This helps promote healthy skin and prevent damage to skin cells from free radicals.[5]
8. Reduces stress and anxiety
Primary Benefit: White pumpkin is rich in vitamins and minerals.
Secondary Benefit: This helps in reducing stress and anxiety. [9]
9. Prevents cancer
Primary Benefit: White pumpkin is rich in antioxidants.
Secondary Benefit: This helps in preventing the growth and spread of cancer cells. [10]
10. Improves bone health
Primary Benefit: White pumpkin is rich in calcium and other minerals.
Secondary Benefit: This helps improve bone health and prevent osteoporosis.[11]
11. Aids in detoxification
Primary Benefit: White pumpkin is rich in fiber and water.
Secondary Benefit: This helps in flushing out toxins from the body and promoting detoxification. [10] [11]
12. Regulates blood sugar
Primary Benefit: White pumpkin is low in glycemic index.
Secondary Benefit: This helps in regulating blood sugar levels and preventing diabetes. [10] [12]
13. Promotes healthy vision
Primary Benefit: White pumpkin is rich in vitamin A.
Secondary Benefit: This helps promote healthy vision and prevent vision problems. [13]
14. Reduces inflammation
Primary Benefit: White pumpkin juice is rich in antioxidants.
Secondary Benefit: This helps reduce inflammation and prevent chronic diseases. [14]
15. Improves cognitive function
Primary Benefit: White pumpkin is rich in nutrients like magnesium and zinc.
Secondary Benefit: This helps improve cognitive function and prevent neurodegenerative diseases. [9]
16. Boosts energy
Primary Benefit: White pumpkin is rich in nutrients like iron and vitamin B6.
Secondary Benefit: Ash Gourd Juice helps in boosting energy levels and preventing fatigue. [11] [14]
17. Reduces the risk of birth defects
Primary Benefit: White pumpkin is rich in folate.
Secondary Benefit: This helps in reducing the risk of birth defects and promoting healthy fetal development. [15]
18. Promotes healthy hair
Primary Benefit: White pumpkin is rich in vitamins A and C.
Secondary Benefit: This helps promote healthy hair growth and prevent hair damage. [16]
19. Acts as a natural diuretic:
Primary Benefit: White pumpkin helps in promoting urine production.
Secondary Benefit: Ash Gourd Juice helps in flushing out excess fluids and toxins from the body.[14]
20. Reduces the risk of kidney stones
Primary Benefit: The high water content of white pumpkin helps in flushing out toxins from the body
Secondary Benefit: This can help in reducing the risk of kidney stones.[16]
Nutritional Values of White Pumpkin
| Nutrient | Amount per 100g |
| Calories | 26 kcal |
| Protein | 0.9 grams |
| Carbohydrates | 6.5 grams |
| Dietary Fiber | 0.5 grams |
| Sugars | 2.8 grams |
| Vitamin A | 4265 IU |
| Vitamin C | 9.0 mg |
| Calcium | 21 mg |
| Magnesium | 12 mg |
| Phosphorus | 24 mg |
| Potassium | 340 mg |
| Iron | 0.8 mg |
FAQs
1. How can I include white pumpkin in my diet?
There are many ways to include white pumpkin in your diet. You can roast it, boil it, or steam it and add it to salads, soups, or stews. You can also make pumpkin puree and use it as a base for smoothies or baked goods.
2. Can white pumpkin help with diabetes?
Yes, white pumpkin has a low glycemic index, which means it releases sugar into the bloodstream slowly. This helps regulate blood sugar levels and may be beneficial for people with diabetes.
3. Is it safe to consume white pumpkin during pregnancy?
Yes, white pumpkin is safe to consume during pregnancy. It is rich in folate, which is important for the development of the fetus. However, it is always recommended to consult with a doctor before making any changes to your diet during pregnancy.
4. Are there any side effects of consuming white pumpkin?
White pumpkin is generally safe for consumption. However, excessive consumption may cause bloating, gas, or indigestion in some individuals.
5. Can white pumpkins help in reducing cholesterol levels?
Yes, white pumpkin is rich in fiber and antioxidants, which may help reduce cholesterol levels and improve heart health.
Conclusion
White pumpkin is a highly nutritious vegetable that offers a wide range of health benefits. Regular consumption of white pumpkin can help in maintaining overall health and preventing various ailments. However, if you suffer from any existing chronic illnesses, it is recommended to consult a trained medical professional before attempting any treatment/ remedies yourself.
Disclaimer: This article is from a health and wellness perspective only and does not constitute medical advice. Kindly seek the help of a trained medical practitioner before initiating any treatment.
References:
- Development of orange-white pumpkin crush and analysis of its Physiochemical, Nutritional, and Sensory Properties (researchgate.net)
- Does-Pumpkin-Affect-Glycemic-Control-In-Diabetic-Patient-Case-Report-And-Literature-Review (researchgate.net)
- Speciation of zinc in pumpkin seeds (Cucurbita pepo) and degradation of its species in the human digestive tract – ScienceDirect
- Utilization of pumpkin, pumpkin powders, extracts, isolates, purified bioactives and pumpkin based functional food products: A key strategy to improve health in current post COVID 19 period: An updated review – ScienceDirect
- Antibacterial Activity Test to Ethanol Extract of White Pumpkin Leaf (Lagenaria siceraria) Against Multiple Bacterial Pathogens (researchgate.net)
- The effects of pumpkin seed oil supplementation on arterial hemodynamics, stiffness and cardiac autonomic function in postmenopausal women – PubMed (nih.gov)
- Nutritional and Therapeutic Importance of the Pumpkin Seeds (researchgate.net)
- Hypoglycemic and Hypolipidemic Effects of Cucumber, White Pumpkin and Ridge Gourd in Alloxan Induced Diabetic Rats | Journal of Scientific Research (banglajol.info)
- A Comprehensive Review on the Nutritional and Medicinal Significance of Kushmanda or Ash Gourd as per Ayurveda | International Journal of Ayurveda and Pharma Research (ijaprs.com)
- Ash-Gourd-An-Underexploited-Potential-Crop(researchgate.net)
- Origin, distribution, taxonomy, genetic diversity and genetic improvement of ash gourd (indianjournals.com)
- The Pharmacological Importance of Benincasa hispida. A review (ijpsr.info)
- A Literature-Based Update on Benincasa hispida (Thunb.) Cogn.: Traditional Uses, Nutraceutical, and Phytopharmacological Profiles (researchgate.net)
- Clinical Significance of Drinking Ash Gourd Juice: A Review Article – Nutrition and Food Sciences Research (sbmu.ac.ir)
- Nutraceutical Importance of Vegetables and Their Use for Human Health: A Review (indianjournals.com)
- Extraction And Mass Characterization Of Sugars From Ash Gourd Peels (Benincasa Hispida) (rasayanjournal.co.in)
