Pumpkin may look humble, but one cup of cooked pumpkin — about 245 grams — packs an extraordinary range of nutrients for very few calories.
That single serving provides:
Just 49 calories, yet about 78% of your daily vitamin A,
13% of vitamin C,
25% of copper,
And generous amounts of potassium, manganese, vitamin E, and fiber.
Because pumpkin is about 94% water, it’s wonderfully light and hydrating. Its deep orange color comes from beta-carotene, a compound your body converts into vitamin A, essential for eye, skin, and immune health.
For older adults who want to nourish their bodies without adding extra calories, pumpkin offers a perfect balance of flavor and nutrition.
2. Rich in Antioxidants That Protect the Body
Our bodies naturally produce molecules called free radicals, which, in excess, can damage healthy cells — a process linked to heart problems, cancer, and aging.
Pumpkins are rich in powerful antioxidants like alpha-carotene, beta-carotene, and beta-cryptoxanthin, all of which help neutralize these harmful molecules. Doctors note that eating foods high in carotenoids can help the body fight inflammation and may even slow the effects of aging on the skin and organs.
3. Supports a Stronger Immune System
