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August 11, 2025
Lena Sämann
Rediscover the pumpkin: The orange superfood is packed with valuable nutrients, strengthens your immune system, and offers much more than just Halloween decoration.
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When the leaves change color and the days get shorter, an orange superfood conquers our markets and kitchens: the pumpkin. superfood While many people initially think of carved Halloween decorations when it comes to pumpkins, behind the bright orange shell lies a true nutrient powerhouse that supports our health in many ways. nutrient powerhousethat supports our health in many ways.
The pumpkin is a true all-rounder when it comes to valuable ingredients. With only about 27 calories per 100 grams, it is not only low in calories but also rich in essential vitamins and minerals.
The intense orange color of pumpkin flesh is due to its high content of beta-carotene, a precursor of vitamin A. This antioxidant is essential for healthy eyes, a strong immune system, and glowing skin. Just 100 grams of pumpkin provide more than half of the daily requirement of vitamin A.
In addition to beta-carotene, pumpkin boasts an impressive nutrient density. Vitamin C boosts the immune system and supports collagen production, while B vitamins boost metabolism. Potassium regulates blood pressure, and the fiber content promotes a healthy digestion.
Especially in the fall and winter months, when Colds and flu are in high season, pumpkin proves to be a natural immune system booster. The combination of vitamin C, beta-carotene, and zinc makes it an ideal protection against infections.
The fiber and potassium in pumpkin support Heart health active. Potassium helps regulate blood pressure, while fiber can positively affect cholesterol levels.
The abundant beta-carotene and lutein protect the eyes from age-related diseases such as . Regular pumpkin consumption can help maintain good vision for a long time.
With its high water content of about 90 percent and few calories, pumpkin is filling without affecting the scale. The fibers provide a long-lasting feeling of satiety and support weight Losing weight.
The Hokkaido pumpkin, with its edible skin, is particularly handy in the kitchen. Its nutty flavor makes it a top choice for soups and casseroles.
The pear-shaped butternut squash impresses with its sweet aroma and creamy flesh. It is excellent for purees and desserts.
With its intense flavor and firmer consistency, muscat squash is ideal for hearty dishes and keeps particularly well.
Perhaps the most well-known way to prepare pumpkin is as a creamy Soup. With ginger, coconut milk, or roasted pumpkin seeds, you can create new taste variations.
Cut into wedges and roasted in the oven with olive oil and spices, pumpkin becomes a delicious and healthy side dish to meat or fish.
Processed raw, pumpkin delivers all nutrients in concentrated form in smoothies and juices and brings a natural sweetness.
From pumpkin muffins to pumpkin bread to pumpkin pancakes - the orange vegetable also makes a good figure in sweet dishes.
Not only is the pulp valuable - pumpkin seeds are also full of healthy ingredients. They provide high-quality protein, unsaturated fatty acids, and important minerals such as magnesium and zinc. Roasted, they make a perfect snack or a crunchy addition to salads.
Whole pumpkins can be stored in a cool and dry place for several months. Cut pumpkins should be stored in the refrigerator and consumed within a few days. For longer shelf life, pumpkin flesh can be easily frozen or processed into pumpkin puree and preserved.
The pumpkin is far more than just a Halloween decoration - it is a true Superfood, which convinces with its impressive nutrient density and versatility. From strengthening the immune system to supporting Heart health to protecting the eyes, it offers numerous health benefits.
With its long shelf life, various preparation possibilities, and affordable price, pumpkin is the ideal companion through the autumn and winter months. Take advantage of the pumpkin season and discover the culinary and health possibilities of this underrated super fruit.
