Autumn 'powerhouse superfood' boosts immunity and fights diabetes, cancer and heart disease

A fruit most commonly associated with Halloween is being hailed as a "nutritional powerhouse" that can boost health as we head into the colder months - and all year round. Experts at Good Housekeeping said pumpkin was classified as a fruit due to the fact it develops from the seed-bearing structure of flowering plants.

Its nutritional benefits were highlighted by the CDC in America, which ranked it top of a list of fruits and vegetables in terms of nutrient density.

Jessica Swift Harrell, R.D.N., I.F.N.C.P., a registered dietitian and chef certified in Integrative and Functional Nutrition, told Good Housekeeping: “Pumpkin can often be overlooked, but it has many functional benefits. It’s high in antioxidants like beta-carotene, known for destroying free radicals and fighting inflammation that can wreak havoc on our bodies. It also contains fibre, which not only helps stabilise blood sugar but is also imperative for good digestion, feeding our gut microbiome and regulating bowel activity."

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The fruit has been prized around the world for hundreds of years - not least because every part of it can be used. It can also be consumed in a variety of ways, from its solid form to a soup, for example.

Good Housekeeping explained the health benefits, starting with the fact pumpkin is a rich source of antioxidants, polyphenols, and carotenoids, including beta-carotene, which your body converts into vitamin A. Antioxidants work to reduce oxidative stress in the body, which has been linked to diabetes, cancer and heart conditions.

It is also hailed for its immunity support - particularly as we move into the colder months - thanks to its high content of vitamins A, C and E. It also contains two types of fibre - soluble and insoluble - which are good for your gut and help with digestion.

Good Housekeeping added: "Pumpkin seeds are rich in heart-healthy monounsaturated and polyunsaturated fatty acids, such as linoleic and oleic acids, as well as fibre which may help lower bad cholesterol and protect against cardiovascular disease. The beta-carotene found in pumpkin doesn’t just serve as a protective antioxidant; it also helps keep your eyes healthy and may even prevent age-related eye issues."

Finally, it said the fibre content slowed down the rate at which sugar enters the bloodstream, helping to stop sudden spikes in blood sugar levels.