How Pumpkin Is a Cancer-Fighting Superfood — and 3 Recipes to Get You Started

Pumpkin is a staple of autumn treats, found in everything from pies to muffins to breads. But on its own, this squash is packed with healthy nutrients that may protect against cancer.

No one food can ward off cancer, says Shaye Arluk, RDN, the nutrition and wellness coordinator at Sentara Brock Cancer Center in Norfolk, Virginia, but an overall healthy diet is certainly a good start. This fall, consider swapping pumpkin muffins for pumpkin chili — you just might find that the squash is more versatile (and healthier) than you thought.

Cell-Protecting Nutrients

Fiber for a Healthy Gut

• Bulks up stools: Fiber adds bulk to stools, speeding up their passage through the intestines. This can improve our metabolic health, protecting against certain cancers.

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• Balances hormones: Fiber helps your body use insulin more effectively, which prevents cancer-promoting inflammation.

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   It also decreases estrogen, a hormone that can increase your risk for breast cancer.

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• Helps with weight management: Eating more fiber can help keep you at a healthy weight, which is one way to prevent cancer, says Arluk.

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• Balances gut bacteria: Fiber helps your body maintain a healthy microbiome — the community of bacteria and other microorganisms in your digestive system. A healthy gut microbiome may, in turn, help protect against colorectal cancer.

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“A serving of pumpkin is ½ cup canned or mashed or about one cup of pumpkin cooked and cubed,” says Anna Maria Merz, RD, an outpatient oncology dietitian at the Ohio State University Comprehensive Cancer Center Arthur G. James Cancer Hospital and Richard J. Solove Research Institute in Columbus.

• Strengthen your immune system
• Reduce inflammation
• Protect against free radicals

Pumpkin peels and leaves — two parts of the plant that are often overlooked — are also packed with nutrients. “The pumpkin peel contains a rich source of beta-carotene, polyphenols, potassium, and fiber,” says Arluk. “Pumpkin leaves are also used globally because they contain higher levels of antioxidants, minerals, and iron than our standard greens like spinach, kale, and broccoli.”

Canned pumpkin can be as healthy as fresh pumpkin, says Merz. Canning pulls out the water content and creates a denser product per serving, so you usually get double the fiber and more iron from canned pumpkin than from the same amount fresh, says Arluk.

“When buying canned pumpkin puree, look for '100 percent pure pumpkin' on the label or check that 'pumpkin' is the only ingredient on the ingredient list,” says Merz.

Just make sure you choose unsweetened canned pumpkin. “Avoid pumpkin pie filling or pumpkin pie mix, which often contain added sugars and syrups that increase calories without adding nutritional value,” says Tallman.

“If you opt to use fresh — rather than canned — pumpkin in your food preparation, choose baking pumpkins, also called sugar pumpkins or pie pumpkins, instead of large carving pumpkins,” says Tallman. Baking pumpkins have more sugar and less moisture, which makes them a better option for purees, pies, soups, and breads than carving pumpkins.