Pumpkin's hidden superpowers: A fruit that boosts vision and protects your heart

Pumpkin is often mistaken for a vegetable, but it's actually a fruit packed with health benefits. A single cup delivers over 200% of the daily recommended vitamin A, supporting vision and immunity. Beyond its nutritional value, this versatile ingredient plays a key role in cuisines worldwide, from sweet-and-sour Sicilian dishes to spicy Korean stews.

Pumpkin stands out for its rich nutrient profile. It contains lutein and zeaxanthin, two compounds that help protect eyes from age-related conditions like macular degeneration and cataracts. The fruit is also loaded with antioxidants, including vitamin E and iron, which strengthen the immune system.

With just 50 calories per cup, pumpkin is low in energy but high in fibre, keeping people full for longer. It also provides 16% of the daily potassium requirement, aiding heart health. Cancer-fighting carotenoids in pumpkin combat free radicals, while vitamin C—covering 19% of the daily intake—reduces cell damage.

Pumpkin seeds are equally beneficial. Eating them regularly may lower cancer risk, improve bowel and prostate health, and reduce the chances of heart disease.

Across global kitchens, pumpkin takes on many forms. In Sicily, zucca in agrodolce offers a sweet-and-sour twist as a side dish or vegan starter. Korean cuisine features it in umami-rich dishes with doenjang (soybean paste) and gochujang (chilli paste). Meanwhile, Malaysian cooking uses musk pumpkin in everything from syrups and jams to savoury punches and candied treats.

Pumpkin's health benefits extend from eye protection to heart support, thanks to its vitamins, minerals, and antioxidants. Its seeds add extra nutritional value, while its culinary flexibility makes it a staple in diverse traditions. Whether eaten fresh, roasted, or as part of a dish, it remains a simple yet powerful addition to diets worldwide.