Oh my gourd!
Some lighthearted fun with the seasonal gourd and some of its health benefits.
This is part of a few seasonal posts that are intended to bring some levity outside of the constant negative emotions and thoughts that can sometimes encompass all of Substack. Even if you’re not interested consider perusing some of these posts for some lightheartedness. The previous post was on the color of fall leaves so please consider checking it out as well.
Following along on having a few non-COVID, non-blackpilling posts I decided to just write a bit about the little fruit1 that has inspired years of torment through the addition of spiced items in nearly every fall product.
Of course, that’s none other than the orange, round, signifier of the fall that is the pumpkin.
Growing up I’d say I’ve never had a loving relationship to pumpkin. I can’t remember ever eating it until in recent years when I began to get a bit deeper into baking.
This was probably due to my upbringing in an Asian household, but nonetheless it’s hard to find any product that doesn’t have any hint of pumpkin in recent years and most products are likely to be artificially flavored anyways, and it’s probably unlikely that many people have ever eaten the fruit fresh since the canned stuff is so accessible.
So in keeping with the season why not have some lighthearted fun and take a look at one of the most popular representations of the fall season?
A gourd by any other name
Pumpkins are a New World fruit having originally been indigenous to North America and have been used for culinary purposes for thousands of years with evidence of seeds and other remnants dating all they way back to 5,000 BCE. After the arrival of settlers and exportation of these gourds pumpkins can now be found all across the world with many other countries now being the the highest producers of these gourds.
Pumpkins vary in how edible they are, but in many cases the flesh and seeds are considered highly edible with some sources of rind being edible. Generally, less ripe flesh tend to be preferred in savory dishes while the sweeter, more mature flesh can be used in desserts and other sweets.2
The name pumpkin generally describes plants from the genus Cucurbita which is Latin for gourd and includes squashes and other ornamental gourds. Many species are cultivars, meaning they have been artificially selected and cultivated by humans.
The most notable pumpkins come from the Cucurbita pepo species and include some of the iconic orange, ribbed, pumpkins such as the Connecticut field pumpkin3 that has become emblematic for carving jack-o-lanterns.
It was actually pretty difficult to find specific types of pumpkins since the naming and categorization is so ambiguous that most searchers for a specific species or subspecies can provide confusing results. Many botanists/taxonomists have confused many of these plants for being distinct species which later would be challenged based on additional phylogenetic assessments.
Just to make this a little more confusing, most canned pumpkins are actually of the “squashier” variety and usually comes from a Dickinson squash (pumpkin?) which is more closely related to the butternut squash.4 Some manufacturers may also mix other squashes to create a consistent texture, color, and sweetness.
The likely reason is that the pumpkin most commonly associated with carving is edible but does not hold up well to cooking. Most pumpkins can also lose the orange hue and create a dull-looking product which may not appear very appealing.
Anyways, sorry to burst that bubble for those who thought canned pumpkin may be authentic, but hey this is probably one of those places where convenience wins out!5
Either way, the pumpkin has become a staple for the fall season, and although we may use it more for decorative purposes we shouldn’t be surprised to find out that the pumpkin or other relatives have several nutritional benefits.
Carving into some health benefits
Since there are quite a few varieties of pumpkins out there assume that any nutritional information provided would be based off of commonly found, orange pumpkins.
It may sound rather strange, but a good deal of research has looked into the beneficial properties of pumpkin due to the combination of amino acids, carbohydrates, vitamins, and minerals that may contribute to better health as part of a proper diet.
This includes some anti-cancer, anti-diabetic, and anti-oxidative/inflammatory properties.
One extensive review comes from Batool, et. al.6 for those who are interested, with an outline showing some of these ideas below:
As well as some of the bioactive compounds and their presence in various pumpkin cultivars. We’ll discuss some of these compounds further below and provide a general background for their possible benefits.
Be careful in reading too deeply into some of these reviews.
However, it’s interesting that many herbal supplements that aid in diabetes may contain some sort of pumpkin product, suggesting that the benefits of pumpkin may have been known for many years.
Some of the anti-cancer research utilizing pumpkin also appears to look into the seeds of pumpkins which contain high levels of phytoestrogens. Most research into pumpkin has focused on the flesh and seeds which makes sense as the peel/outer portion may be a bit difficult to eat.
Drawing from the conclusion the Batool, et. al. summarizes the benefits of pumpkin in this manner:
Different pumpkin fruit parts (seeds, peels, and flesh) are rich sources of micro and macro nutrients, including carbohydrates, fiber, amino acids, MUFA, PUFA, tocopherol, and carotenoids. The presence of various bioactive phytochemical compounds in pumpkin showed health-promising properties and may be used as an ingredient of choice in functional foods and pharmaceutical products. All of these components have an essential role in the body’s normal mechanism, and thus can aid in treating several diseases as functional therapeutic agents. Previous studies confirmed the significant role of pumpkins in managing and treating diabetes, cancer, liver disorders, cardiovascular diseases, and depression. Additionally, the use of cucurbits species as antioxidant, antimicrobial, anti-inflammatory, and anti-ulcerative properties has also been reported by researchers.
So keep in mind that the benefits of pumpkin are similar to any fruit or vegetable, in which a host of vital nutrients that aid in overall health can be sourced from whole, natural foods. It’s more of a reminder that one should not depend on one food source for nutrients, but a plethora of diverse, nutrient-dense foods that aid in one’s well-being.
Oh boy, Carotenoids!
As we have discussed when looking at tree leaves appearances are everything, such that the color of pumpkins can tell you what type of nutrients may be found underneath the flesh.
Of course, the orange hue comes predominately from carotenoids such as Beta-carotene (a precursor to Vitamin A) along with Lutein and Zeaxanthin which is a Vitamin E isoform.
As would be expected, the concentration of these Carotenoids vary by cultivars. In one study by Kulczyński, B., & Gramza-Michałowska, A.7 researchers grew various cultivars and tested their pulp for bioactive compounds. As you can imagine, pumpkins with flesh that were more orange/yellow in color had higher levels of Lutein and Beta-carotene compared to others.8
Similar to other plants the presence of Carotenoids likely serves to protect the fruit via their antioxidant and photoprotective effects due to their highly conjugated resonance systems.
And this is where most research into Carotenoids and their health benefits are derived, with research looking into the molecules focusing on their anti-inflammatory, antioxidant properties as well as their ability to possibly help with eye health.9
The eye takes in many sources of light all throughout the day and throughout our entire life. The collection of infrared, visible light, and UV light that enters into our eyes and in particular our retinas can cause oxidative damage due to the excitation of electrons that may cause conformational changes of various key molecules and proteins. Over time the accumulation of such damage, along with the accumulation of oxidative damage may lead to reduced vision and other forms of eye disease such as age-related macular degeneration (AMD).
It’s assumed that Carotenoids may reduce the damage caused by ROS and also protect against the damaging effects of light such as blue light.
One schematic outline can be seen from Johra, et. al.10 below which shows the relevant bioactive compounds in blue and red and how they may protect the eyes.
Care must be taken when trying to extrapolate conceptual benefits of compounds to real-world settings. However, the evidence here justifies why extensive research into these compounds is underway.
Gourdy-phenols
Polyphenols encompass two groups of bioactive molecules; Flavanoids which include Anthocyanins and other flavanol-based compounds, and non-Flavanoids such as the phenolic acids including Caffeic Acid and Vanillic acid.
The therapeutic properties of Polyphenols are very broad with many providing cardiovascular protection, as well as antioxidant and anti-inflammatory properties11, although a few also have antimicrobial properties.12
Similar to Carotenoids the Polyphenolic content of pumpkins vary by cultivars:
Due to their hydrophilic nature most Polyphenols consumed pass through the gastrointestinal tract and are taken up in the intestines. It's assumed this mechanism may help with the health of the microbiome likely due to the targeting of unwanted bacteria colonies.
Research has looked into the use of phenolic acids as natural compounds that can inhibit bacterial growth in foods. Selection of plants that may also express high levels of Polyphenols may also aid in increased food storage duration and shelf life of some products.
Interestingly, the level of Polyphenols in pumpkins varies based on the age and ripeness of the pumpkin.
One study from Mokhtar, et. al.13 looked and Polyphenol content from the pumpkin Cucurbita moschata Duchesne at 3 timepoints and found that the content increased until maturation at which point the Polyphenol content began to decline near fruit ripeness.
Various factors alter the level of Polyphenols including temperature, soil nutrients, level of sunlight, and genetic factors.
However, the results here possibly reflect increased oxidation near the end of the fruit’s “lifespan”, such that older fruits may lose the protective effects due to changes in gene expression and breakdown of key biochemical components.
The researchers measured the oxidative capacity of these pumpkins at different stages and found evidence to suggest as much using two antioxidant capacity assays labeled DPPH and ABTS below:
It’s a good reminder to be careful in eating too many older, rotting fruits and vegetables that may be past their prime. Remember to take the browning and dullness of plants as an indication of extensive oxidative damage occurring, and that you are likely to be eating more oxidants than antioxidants if you decide to eat those plants.
In short, Polyphenols comprise a very diverse array of molecules with many health benefits. Many different types of Polyphenols have been found in different pumpkin cultivars suggesting the possible benefits of consuming such fruits. But once again, remember that this is indicative of many other fruits and vegetables as well.
Gourds among men
Pumpkins are generally seen as a decorative pieces or things we carve every year as Halloween draws near. However, as a fruit they contain many potential therapeutic benefits and research continues to find other uses for pumpkin.
Although not covered here pumpkin seeds have been looked at extensively for their oil content and are even being looked into as an alternative therapy for male pattern baldness— maybe I’ll save that for another time.
In any case, it’s a reminder that we should understand the relationship we share with foods whether just through consumption or for seasonal uses.
Take the time to examine that your foods are more than just something we eat, and sometimes it’s good to know what exactly is in the foods we eat even if we assume that these foods are generally healthy.
It’s also a good reminder to take some time for some levity. Given the fact that so much sadness and anger exists around us we should take to remember that not everything has to be doom and gloom. In fact, negative thoughts and feelings of anxiety are detrimental to our health.
Take some time and enjoy some of the bounties that the season has to offer, while also remembering that having some fun and some lightheartedness is good on occasion. It’s good to keep this in mind when everything may seem so negative.
And with that being said, I’d like to hear if anyone has any fall/pumpkin recipes or foods they enjoy, as well as any pumpkin/gourd puns you can think of! I guess I can come up with more cheese puns than pumpkin 🤷♂️, but anyways let me know some of your thoughts!
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Yes it’s a fruit, and so are avocados! Take that, California and your avocado toast! You’re eating fancy, expensive jam!
Yadav, M., Jain, S., Tomar, R., Prasad, G., & Yadav, H. (2010). Medicinal and biological potential of pumpkin: An updated review. Nutrition Research Reviews, 23(2), 184-190. doi:10.1017/S0954422410000107
This is also a good, short review to look at for those interested in learning some more background knowledge on pumpkins.
It actually took me a while to find the different species and subspecies for these fruits and I’m still confused. There’s apparently been a serious issue in taxonomy and naming of these plants as many gourds that appear to be completely different species end up being recognized as being closely related.
This, again, may also be an issue of how pumpkins are categorized since both pumpkin and squash may be used interchangeably and there are no concrete dividing line between these plants. Note that the family for these fruits is Cucurbitaceae, the genus is Curcubita, and the species Curcubita pepo which also has a subspecies named Curcubita pepo pepo. It’s similar to the way we aren’t homo sapiens but homo sapiens sapiens. These taxonomists are seriously out of control…
This is also an issue with canned yams which are not sweet potatoes. But that’s a discussion for another time since we’re dealing with gourds, not spuds.
Batool, M., Ranjha, M., Roobab, U., Manzoor, M. F., Farooq, U., Nadeem, H. R., Nadeem, M., Kanwal, R., AbdElgawad, H., Al Jaouni, S. K., Selim, S., & Ibrahim, S. A. (2022). Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel, Switzerland), 11(11), 1394. https://doi.org/10.3390/plants11111394
Kulczyński, B., & Gramza-Michałowska, A. (2019). The Profile of Secondary Metabolites and Other Bioactive Compounds in Cucurbita pepo L. and Cucurbita moschata Pumpkin Cultivars. Molecules (Basel, Switzerland), 24(16), 2945. https://doi.org/10.3390/molecules24162945
When looking up the pumpkins it’s far easier to not use the species name and use the cultivar name and adding squash or pumpkin at the end. Remember that these results were based on the pulp/flesh and not the skin of the fruit so be careful in looking up pumpkins that may appear green on the outside but orange on the inside.
There’s been some controversy with Carotenoids and eye health with the fact that a WWII-era propaganda campaign pushed the idea that consumption of carrots may improve eyesight and help with night vision. Although there’s some false notions with this campaign, there is truth to the possible benefits of Carotenoids and eye health, but remember that this is more within the context that Carotenoids may reduce damage to the eyes and may not provide any drastic improvement. However, the myth of the war propaganda may have undermined the public’s perception of these compounds leading to many people to cite this myth as evidence that there is no benefit which may actually be contrary to some of the evidence.
Johra, F. T., Bepari, A. K., Bristy, A. T., & Reza, H. M. (2020). A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease. Antioxidants (Basel, Switzerland), 9(11), 1046. https://doi.org/10.3390/antiox9111046
Although I’ve mentioned that many benefits include antioxidant/anti-inflammatory properties keep in mind that there’s a lot of overlap between these two mechanisms, so mention of one generally includes the other.
Durazzo, A., Lucarini, M., Souto, E. B., Cicala, C., Caiazzo, E., Izzo, A. A., Novellino, E., & Santini, A. (2019). Polyphenols: A concise overview on the chemistry, occurrence, and human health. Phytotherapy research : PTR, 33(9), 2221–2243. https://doi.org/10.1002/ptr.6419
Mokhtar, M., Bouamar, S., Di Lorenzo, A., Temporini, C., Daglia, M., & Riazi, A. (2021). The Influence of Ripeness on the Phenolic Content, Antioxidant and Antimicrobial Activities of Pumpkins (Cucurbita moschata Duchesne). Molecules (Basel, Switzerland), 26(12), 3623. https://doi.org/10.3390/molecules26123623
I LOVE just about everything pumpkin for the myriad excellent reasons that you shared + the beauty and the actual taste of the fruit (did not know it's a fruit!). But a big nope to the pumpkin spice push, especially since it piggy-backed much earlier this year (on the Home Depot/Lowe's Christmas decorations in late August!!); it has me a bit suspicious about a seemingly unavoidable pumpkin spice mandate. But like my sister said a few days ago..."don't be putting that nasty spice anywhere near my margarita!" Yup, it's still super hot in Austin and any mention of spice apart from brisket rub or salsa doesn't sit too well. Cheers!
I will quote from an item that popped up in my Facebook feed: “Don’t throw away pumpkins after Halloween. Find woods or a field near you, smash them open and leave for the wildlife to eat. Pumpkin is safe for them and the seeds act as a natural dewormer.” Who knew?