Health Benefits of Canned Pumpkin

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By Sabah Karimi
eHow Contributing Writer

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Canned pumpkin is a popular ingredient for baking fall desserts and other foods over the holidays. Not only is it tasty, but it also may offer several health benefits. Because pumpkin is packed with antioxidants and other nutrients, some researchers believe it can help prevent certain types of disease and health problems and can be a valuable addition to a healthy diet.

Features

Canned pumpkin is packed with nutrients and pumpkin has been deemed a "superfood" by Lauren Sherman of Forbes magazine because it contains powerful antioxidants known as carotenoids that can protect cells from free radical damage.
According to Chiropam.com, a blog maintained by a chiropractic practitioner from Western Australia, pumpkin is the highest source of alpha carotene, and is also a valuable source of fiber, protein, iron and zinc.

Nutrition Facts

According to NutritionData.com, one cup of canned pumpkin without salt contains 83 calories, 1 gram of fat, 20 grams of carbohydrates, 7 grams of fiber and 3 grams of protein. Pumpkin has also been deemed low in cholesterol and sodium, and a good source of vitamins E, C, A and K, magnesium, copper, potassium and iron. A significant portion of the calories from carbohydrates in each serving comes from natural sugar.

Misconceptions

Some people mistakenly believe that canned pumpkin is healthier than fresh pumpkin, but Katherine Zeratsky, a Mayo Clinic nutritionist, reports that both fresh and canned pumpkins are highly nutritious, but that fresh pumpkin may have a higher nutrient content overall.
Not all canned pumpkin varieties are identical in composition. Some brands are made with salt, while others are salt-free. It is important to read the nutrition label carefully to make sure that the canned pumpkin is healthy; healthy varieties will only contain pumpkin and water.
Pumpkins are considered to be a fruit, not a vegetable, and are 90% water.

Benefits

According to the Kristie Leong, MD, canned pumpkin is low in calories so it can be used to make low-calorie, healthy desserts and other foods. Dr. Leong also pointed out that the the high levels of vitamin C and potassium in pumpkin may help prevent heart disease and keep blood pressure levels healthy.
LifeClinic.com reports that vitamin E decreases symptoms of premenstrual syndrome, certain types of breast disease and contributes to a healthy circulatory system. Canned pumpkin contains a significant amount of vitamin E per serving, so consuming it regularly may also offer these health benefits.

Considerations

In order to enjoy all of the potential health benefits of canned pumpkin, the food must be consumed on a regular basis. Canned pumpkin can be used to bake pies, make bread and cookies, and can also be used in savory dishes such as soups. Canned pumpkin is readily available at most grocery stores, and is a versatile ingredient that can be used in everyday cooking.