You may have seen pumpkin in Halloween. It is used as decoration where a face is created on a pumpkin and it is hollowed out to light candles inside. Pumpkins are also used in many recipes because of its delicious taste and numerous health benefits.

Do you know about the health benefits and uses of white pumpkin?

You probably heard some of its health benefits but I’m going to share 23 health benefits and uses of white pumpkin. Before going to its health benefits let me introduce to white pumpkin.

What is White Pumpkin

Pumpkins are well known for pumpkin pie, which is traditionally use in the thanksgiving dishes in the United States.  It is very popular in England usually for carving and decoration reasons.

This vegetable is a gourd-like squash, which belongs to the genus Cucurbita pepo and the Cucurbiteae family. Pumpkins are accessible in various types and colors starting from yellow, orange, brown, gray, bright and white.

You may have seen pumpkins in Halloween because It is the crucial part of Halloween decoration where a face is created on a pumpkin and it is hollowed out to light candles inside.

White pumpkin can substitute the orange pumpkin in different recipes such as soups and pumpkin pies. White pumpkin is also obtainable in many types including baby boo, cotton candy, casper, lumina, ghost pumpkin, albino pumpkin etc.

Health Benefits of White Pumpkin

Nutritional Profile

According to 1 cup mashed pumpkin contains:

1) Loaded with crucial nutrients

White pumpkin is loaded with many crucial nutrients. It has decent amount of vitamin A and also include vitamin C, vitamin E, vitamin K, riboflavin, thiamin, vitamin B-6, folate, pantothenic acid, niacin.

White pumpkin has essential minerals such as calcium, magnesium, iron, phosphorus, copper and manganese. It also includes carotene, lutein, and zeaxanthin, which makes white pumpkin more beneficial for your health.

2) Enhance Immune System

White pumpkin is filled with nutrients and enhances the immune system. it includes Vitamin C and minerals which help to combat against viral attacks. White pumpkin and white pumpkin juice support to improve the creation and performance of white cells. So, It helps the body to deal with different types of infections.

3) Decreases Blood Pressure

Pumpkin contains pectin content that supports to reduce high blood pressure.

4) Rich in Vitamin A

White pumpkin has the decent amount of vitamin A. 1 cup mashed pumpkin contains 245% DV (12231 IU) of vitamin A.

5) Good For Eye Health

Adding white pumpkin to your diet can assist to gain eyesight power and helps to promote eye health because it is rich in vitamin A, as previously mentioned.

White pumpkins also include the good amount of Lutein and Zeaxanthin that are essential for guarding the eyes against free radical damage. It protects against the formation of macular degeneration, cataracts, and astigmatism.

6) Healthy Heart

Pumpkin includes the beneficial effect that helps to reduce heart problems and strokes. Anti-oxidant of pumpkin supports to protect against hardening of arterial walls. It also minimizes the blockage of an artery in the heart.

7) Reduces Cholesterol

White pumpkin is rich in phytosterols, which can substitute and normalize the cholesterol to a balanced level. So, It lowers cholesterol level.

8) Beneficial for Kidney and Liver

White pumpkin is good for liver and kidney. It is beneficial for those who is going through liver or kidney problems. You can also drink 1 glass of white pumpkin juice daily for the alleviation.

9) Anti-Inflammatory

The green seeds of white pumpkin have the anti-inflammatory property which is effective against arthritis and joint inflammation. It also helps to lower redness and swelling of joints. You can get rid of intestinal inflammation by using Herbal decoction produced from pumpkin pulp.

10) Anti-Depressant

Lack of tryptophan can be accountable for triggering depression. Your body can’t make L-tryptophan. White pumpkin has a decent amount of L-tryptophan, which helps to reduce depression, negative feelings and give you the sensation of happiness.

11) Fight Against Prostate Cancer

Pumpkin has a decent quantity of zinc, beta-carotene, and other carotenoids, which helps protect against prostate cancer. White pumpkin also helps in protecting against the enhancement of the prostate and bladder problems. Seeds of pumpkin also helpful in the treatment of benign prostatic hyperplasia, also known as BPH.

12) Digestive System

Pumpkin includes beneficial medicinal property that assists in treating stomach digestive issues. This also relief in loose motions and constipation.

13) Respiratory System

The antiseptic property of white pumpkin helps to relief from respiratory infections and throat congestion. Its antioxidant property assists in treating bronchial asthma.

Pumpkin can assist in dilating the bronchi and permitting air to move easily through the body. This lowers chest congestion, and you can breathe properly. Then, lowers and heals asthma attacks.

Benefits of White Pumpkin for Skin

14) Glowing Soft Skin

White pumpkin has a decent amount of vitamin, C, vitamin E and beta-carotene. It rejuvenates the skin and offers well toned glowing appearance. Pumpkin also helps to relieve, soften the skin and deals with the sebum of the skin. Therefore, moistures and guards your skin.

15) Anti-Aging

White pumpkins contain the high amount of vitamin A, vitamin C, vitamin E and Zinc. These nutrients together offer a healthy and glowing skin and enhance the creation of collagen to protect against aging.

A cup of pumpkin seeds consumption daily moistures and nourishes skin and protect against wrinkles. White pumpkin has fruit enzymes and alpha hydroxy acids of white, which improve cell replacement rate to whiten and sleek your skin.

16) Prevents Damage to the Skin

White pumpkin is a solution when your skin is harmed from environmental circumstances. It has vitamin A, which relieves and make softer your skin. It has vitamin C, which helps to cure harm induced by free radicals.

17) Good for Oily & Dry Skin

Pumpkin seeds have vital fatty acids and vitamin E. These nutrients are important for keeping fine barrier function of the skin and also control sebum.

White pumpkin is an active component in skin toners, anti-acne masks, and peels for lowering pore size, maintaining unwanted oil and protecting against the blackheads and pimples.

Natural enzymes of white pumpkin assist in reduce dry skin cells. skin care products also use white pumpkin because it has the good amount of enzymes for relieving and giving softness to your skin.

18) Anti-Acne

White pumpkin has vitamin E and T, also known as torulitine, which fights acne. It is used in a number of anti-acne products or anti-acne masks that offer relief from acne, blemishes or usual breakouts.

How to Use:

You can use it as a natural blemish or acne-fighting toner by rubbing the fleshy side or the skin of the pumpkin on your face two times a day.

19) Healing Agent

White pumpkin is rich in vitamin A, vitamin E and zinc and It has antioxidant properties. Because of these properties, it is regarded as a healing agent and also offers a relieving and cooling effect on insect bites and burns. Additionally, it includes an inflammation curative property.

20) Natural Exfoliator

White pumpkin assists in eliminating old dry skin cells and stimulates new cell creation, for this reason, it often uses in exfoliators and moisturizers. Because of its tiny molecular structure, It passes through deeper into the skin and takes care of complexion, pigmentation, and aging skin.

21) Soften the Dry, Cracked Hands and Feet

Enzymes of white pumpkin help to make softer the dry, cracked hands and feet. It goes deeper in the skin and reduces the dry skin cells.

Benefits of White Pumpkin for Hair

22) Good for Hair Growth

White pumpkin has a decent amount of vitamin A, which is really effective for your scalp. It has potassium that helps in inducing the re-growth of hair and protecting against hair loss.

23) Good For Dry or Damaged Hair

White pumpkin is beneficial for dry or damaged hair. It hydrates the dry and damaged hair, reduces the split ends and enhances your hair.

Therefore, white pumpkin can become a part of your hair care strategy where you can apply it on your hair together with other ingredients like coconut, yogurt, and honey.

Side Effects of White Pumpkin

White pumpkin is considered safe in moderation but seeds of white pumpkin can cause a number of side effects if poorly chewed or consumed in excessive amount.


Poorly chewed pumpkin seeds can cause indigestion. It can annoy your esophagus as you consume and taking excessive amount may lead to an usually upsetting sensation of fullness.


Pumpkin seeds are not suggested for an infant as it could cause stomach cramps, pain vomiting, and diarrhea.

Pregnancy and Lactation

There are no scientific proofs that support consumption of pumpkin seeds during pregnancy and lactation period but it is good to stay on the safe side.

Low Blood Pressure

In case you are on anti-diabetic medications or you are hypoglycemic, then you should talk to your doctor before adding pumpkin seeds to your diet.

Pumpkin seeds have the antioxidant property that allows lowering the blood pressure level. So, if you are suffering from hypotension or you are on anti-hypertensive medications, then you should consult your doctor first before using it.


We mentioned above that white pumpkin has many health benefits. Pumpkin has the antioxidant property that enhances the immune system and protects your eyes. It rejuvenates your skin. White pumpkin maintains blood pressure and reduces cholesterol level.

Pumpkin protects from prostate cancer and helps to keep your liver, kidney, and heart healthy. Pumpkin is good for immune system, respiratory system, digestive system. It has anti-inflammatory, anti-depressant, and anti-acne property. It gives you glowing skin and gives proper care to your hair.

I hope you like the health benefits & uses of white pumpkin. It is good to consume a variety of food instead of adhering to the specific diet.

Tell us what you think about health benefits and uses of white pumpkins through comments.

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