By Ellen Wan
Pumpkin is rich in functional ingredients and nutrients and offers many potential health benefits. Both scientific research and traditional medicine have shown that pumpkin can enhance immunity and has anti-inflammatory, antioxidant, cholesterol-lowering, and blood sugar-regulating effects. Pumpkin can also help control body weight, making it a favorable part of a daily diet.
Several traditional Chinese medicine (TCM) practitioners also made the same point in interviews with The Epoch Times. They noted that pumpkins can protect the eyes, prevent gastric ulcers and prostate diseases, relieve heat, and detoxify, among other benefits. In addition, they shared several simple and handy pumpkin recipes.
Immunity Boosting
Pumpkin is packed with immune-boosting nutrients, including vitamins A, C, and E, along with minerals like zinc, iron, and selenium. Vitamin A helps maintain skin and mucosal integrity, while vitamin C stimulates white blood cell production to fight infections. Vitamin E enhances immune responses and reduces inflammation. Zinc is crucial for immune cell function, iron supports oxygen transport, and selenium regulates immune responses through its antioxidant properties.
In addition to these vitamins and minerals, pumpkin contains polysaccharides, which help modulate immune functions. These complex carbohydrates support immune cells like macrophages, improving the body’s ability to resist infections. They also regulate inflammatory pathways, ensuring the body’s immune system responds effectively without overreacting.
Pumpkin also boasts bioactive compounds such as polyphenols, terpenoids, and carotenoids. Polyphenols provide antiviral and antibacterial effects, while terpenoids modulate inflammation. Carotenoids, including beta-carotene, protect cells from oxidative damage, further enhancing immune function. Together, these nutrients and compounds work in synergy to boost immunity and strengthen the body’s defenses.
Blood Sugar Regulation
Pumpkin is a rich source of polysaccharides, which have a notable hypoglycemic effect, helping to lower blood sugar levels. These complex carbohydrates are particularly beneficial for people with diabetes or those at risk of developing the condition. By regulating blood glucose levels, pumpkin helps reduce the risk of complications associated with chronic hyperglycemia, such as damage to the retina, nerves, and kidneys. This makes it a valuable food for supporting overall metabolic health.
Research has shown that the polysaccharides found in pumpkin can help alleviate symptoms of high blood sugar by regulating key metabolic pathways. In studies with diabetic mice, pumpkin polysaccharides were found to influence oxidative stress markers and lipid metabolism, which are critical factors in managing blood sugar levels. These compounds work by reducing inflammation and improving the efficiency of insulin signaling, making the body more responsive to glucose regulation.
The positive effects of pumpkin on blood sugar regulation are further supported by its ability to manage oxidative stress, a common issue in people with diabetes. Oxidative stress can damage cells and tissues, contributing to the development of diabetes-related complications. By neutralizing free radicals and improving metabolic function, pumpkin helps mitigate this damage, making it an effective natural aid for managing blood sugar levels and reducing long-term health risks.
Prostate Health
TCM practitioner Hu Naiwen said in an interview with The Epoch Times that with age, almost all men are affected by the enlargement of the prostate gland. For example, urination may take longer, or there may be a frequent urge to urinate shortly after doing so. The problem is worse at night, often leading to disrupted sleep.
Aside from normal aging, people who frequently think about sex may also be more prone to prostate enlargement. This is because the prostate is continuously stimulated by such thoughts. Therefore, maintaining a balanced attitude toward sexual matters is important.
Regularly eating pumpkin and its seeds may help reduce an enlarged prostate. Studies have found that pumpkin seeds have an anti-proliferative effect on prostate cells.
Hu suggested that cooked pumpkin seeds can be eaten as snacks. If you’re not fond of eating them directly, grind them into powder and add to milk or hot water.
Weight Loss Benefits
Pumpkin is rich in pectin and polysaccharides. Studies have found that pumpkin pectin can slow starch digestion, while pumpkin polysaccharides can improve intestinal flora and support weight control.
In addition, pumpkin’s dietary fiber promotes intestinal peristalsis—healthy muscle contractions that move food through the digestive tract—and helps relieve constipation. Pumpkin is a good snack for people who often miss regular mealtimes, as it helps increase satiety.
The easiest way to eat pumpkin for weight loss is to steam it. Cut the pumpkin into pieces and steam in a rice cooker, or place the pieces on top of rice to make pumpkin rice.
Eye Health
Hu added that pumpkin is also rich in carotenoids, which can help maintain ocular health and prevent eye diseases. A review showed that carotenoids in the eyes can absorb visible light, protect against chemical damage caused by light exposure, eliminate free radicals, and reduce oxidative stress and inflammation.
He emphasized that more people are visiting clinics for eye issues—not just teenagers, but also middle-aged and older people. Long-term screen use is often the cause, leading to vision loss and excess eye grease, said Hu. In severe cases, macular degeneration and cataracts may also develop.
Pumpkin Soy Milk: Recipe
Pumpkin soy milk is a warm, nourishing beverage that combines the mellow sweetness of pumpkin with the smooth richness of soy milk—making it both comforting and nutritious.
Ingredients:
150 grams pumpkin
600 milliliters soy milk
Instructions:
- Cut the pumpkin into chunks and steam until cooked.
- Heat soy milk and blend together with the pumpkin until smooth. Drink the mixture as a warm beverage.
Gastric Ulcer Prevention
TCM holds that pumpkin regulates the spleen and stomach. Modern medical research also shows that pumpkin seed oil can help improve gastric ulcers caused by the nonsteroidal anti-inflammatory drug, ibuprofen.
Hu said many office workers develop gastric ulcers and duodenal ulcers at a young age due to irregular meals and sleep schedules. These ulcers can recur and cause serious complications, including gastric perforation.
He recommended that people with mild gastric ulcers eat more pumpkin to speed up the healing of stomach wounds, protect the gastrointestinal mucosa, stimulate bile secretion, and aid digestion.
Pumpkin Millet Porridge: Recipe
Pumpkin millet porridge is a soothing, nutrient-rich dish ideal for gentle digestion.
Ingredients:
200 grams pumpkin
50 grams millet
Instruction:
- Cut pumpkin into chunks, rinse millet, and add both to boiling water.
- Cook on low heat for 30 minutes, stirring occasionally to prevent sticking.
Relieving Depression
Pharmaceutical and psychological antidepressant therapies are the main treatments for depression. Studies have shown that pumpkin extract can significantly reduce depression symptoms in rats exposed to chronic unpredictable mild stress—comparable to the effects of fluoxetine, a common antidepressant.
Dr. Yang Jingduan, CEO of the Northern Medical Center in New York and an expert in neurological medicine, told The Epoch Times that zinc in pumpkin plays a key role in the nervous system. “Zinc participates in the synthesis of brain neurotransmitters, the transmission of nerve signals, and the functional regulation of neurotransmitter receptors,” he said. “These neurotransmitters directly affect our emotional regulation, stress tolerance, memory, attention, learning ability, motivation, and execution.”
He noted that many patients diagnosed with mental illnesses also have zinc deficiencies. Since the body cannot produce zinc, it must come from food or supplements. Drinking a cup of pumpkin coffee in the morning may boost energy and enhance focus throughout the day.
Pumpkin Coffee: Recipe
Pumpkin coffee blends warm spices and earthy sweetness into an energizing beverage.
Ingredients:
10 grams pumpkin purée
180 milliliters milk
1 tablespoon maple syrup
50 milliliters black coffee
A dash of cinnamon powder
Instructions:
- Heat the coffee and blend it with pumpkin purée and milk for 20 to 30 seconds.
- Add maple syrup and cinnamon for flavor. Omit coffee for a kid-friendly version.
Detoxifying and Cooling Effects
Wu Guobin, director of the Xinyitang Chinese Medicine Clinic in Taiwan, said in an interview with The Epoch Times that summer heat can cause indigestion, appetite loss, and fatigue. This is because heat and humidity open sweat pores, increasing perspiration. Many people turn to cold foods, which can weaken the spleen and stomach.
For those who sweat a lot, Wu recommended melons and fruits such as pumpkins. In TCM, melons are considered cooling foods that help balance the body’s internal temperature. They are also thought to eliminate “dampness,” which refers to excess moisture in the body that can lead to sluggish digestion and water retention. Melons are believed to detoxify the digestive and urinary systems, helping the body expel toxins through sweat, urine, and feces.
Pumpkin Soup: Recipe
Pumpkin soup is a light, warming dish that helps cool the body and support digestion.
Ingredients:
1 medium pumpkin (peeled, deseeded, and chopped into chunks)
4 cups water (or vegetable broth for extra flavor)
1–2 teaspoons salt
Instructions:
- Add water (or broth) to a large pot and bring to a boil.
- Add the pumpkin pieces and reduce the heat to low. Simmer for 20 to 25 minutes, or until the pumpkin is tender and fully cooked.
- Using a potato masher or immersion blender, mash or blend the pumpkin until smooth.
- Continue to cook for another five minutes, stirring occasionally.
- Add salt to taste and serve hot.
Chen Xinhong, a TCM practitioner at Taiwan Xingfu Hanyitang, also told The Epoch Times that pumpkin is an ingredient that is easy to digest and absorb, making it ideal for people with weak gastrointestinal systems or those recovering from illness. However, people prone to acid reflux or bloating should eat pumpkin in moderation to avoid overburdening the stomach.
