Besides being so delicious and on a mission to give every meal a nice orange color, we should also eat pumpkin because it strengthens our immune system! It is ideal during the cold and flu season.

Nutritional values in this text are referring to 1 cup of pumpkin puree (mashed pumpkin). Whatever type of pumpkin you choose, you cannot go wrong.

Pumpkin contains many anti-inflammatory ingredients that help the immune system to fight infections.

Vitamin A

A cup of pumpkin puree contains almost 8 times more vitamin A than the recommended daily dose. This vitamin is not only good for eyesight, but together with vitamin D plays an important role in strengthening the immune system.



One cup of pumpkin puree has more than 25% of the recommended daily dose of fiber. Pumpkin is particularly rich in insoluble fiber, which also strengthens the immune system, as revealed in a survey of 2010.

Folic acid

A cup of pumpkin puree contains about a third of the recommended daily dose of folate. Preliminary research suggests that folate deficiency may be associated with weak immune systems.


The mentioned amount of mashed pumpkin contains 18% of the recommended daily dose of manganese, which helps the body to produce the antioxidant enzyme superoxide dismutase. This enzyme helps in fighting against free radicals and helps the body in the cell production. People should be moderate with manganese, and it should not be taken more than the recommended dosage, because excessive amounts of manganese in the body can lead to difficulties in movement and fatigue.


Riboflavin (vitamin B12) helps the body to fight bacterial infections. One cup of pumpkin puree contains 8% of the recommended daily dose. But if you eat a pumpkin with spinach and almonds, which are also rich in riboflavin, the body will thank you, because it will strengthen the fight against bacteria.

is a health advocate, journalist and theologian. He is an outspoken internet activist who has contributed to many magazines and web sites. After years spent in digital marketing and online journalism he became one of the founders and editors at Combining knowledge and research with facts of modern science, Alexander continues to writes about alternative medicine and health benefits of nature. Unlike most writers he strongly believes that there's no magic pill that will lead you to long term health and beauty and that without effort, there can be no gain.