What Are the Health Benefits of Eating Pumpkin Puree?

Puree your pumpkin and enjoy several nutritional benefits, including iron and vitamin A.
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A staple in many American kitchens during the cool months, pumpkin also makes a healthy addition to your diet year-round. Pumpkins count toward your orange and red vegetable intake, helping you reach your recommended weekly intake of 6 cups for men or 5.5 cups for women, according to the U.S. Department of Agriculture. Add pureed pumpkin to your oatmeal, baked goods and pasta sauces to boost your nutrient intake.

Iron and Potassium

Pumpkin puree provides a rich source of iron, part of hemoglobin and myoglobin, two proteins that allow you to transport and store oxygen. It also helps you produce ATP, a chemical your cells can use for energy. Pumpkin also contains potassium, which helps you produce energy by supporting carbohydrate metabolism and supports nerve function. A cup of pumpkin puree contains 505 milligrams of potassium, or 11 percent of your daily recommended potassium intake. It also offers 3.4 milligrams of iron -- 43 or 19 percent of the daily iron requirements for men or women, respectively, according to the Institute of Medicine.

Dietary Fiber

Pumpkin puree provides dietary fiber, a type of carbohydrate that benefits your cardiovascular health. A diet high in fiber fights heart disease and also reduces your risk of stroke, according to the Linus Pauling Institute. Fiber also fights type 2 diabetes, and helps those already suffering from diabetes control their blood sugar levels. Each cup of pureed pumpkin offers 7.1 grams of dietary fiber, 19 percent of the daily intake requirements for men or 27 percent for women, according to the Institute of Medicine.


Pumpkin puree's sunny orange hue comes from its carotenoid content. Pumpkin contains two carotenoids, called alpha- and beta-carotene, which break down into vitamin A. Consuming enough vitamin A aids in healthy vision, and allows your eyes to adjust to changes in the level of light. Vitamin A also guides cellular maturation, aiding in the development of new bone tissue. Each cup of pumpkin puree contains 38,128 international units of vitamin A, or your entire daily recommended intake, according to the Institute of Medicine.

Vitamins E and K

Incorporating pureed pumpkin into your diet also boosts your vitamin E and K. A 1-cup serving of pumpkin puree offers 2.6 milligrams of vitamin E -- 17 percent of your recommended daily vitamin E intake -- as well as 44 percent of the daily vitamin K requirements for women or 31 percent for men, according to Colorado State University. Vitamin E helps keep your red blood cells healthy and protects your cells from free radicals, while vitamin K aids in bone and kidney function and also supports blood clotting.

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