15 Benefits Of White Pumpkin For Skin, Hair, And Health

While you might be familiar with the commonly found yellow pumpkin, have you ever come across the white pumpkin variety as well? Are you wondering if white pumpkins benefit you in the same ways as their yellow counterparts? Are they equally nutritious or are there any differences more than what meets the eye? Can they be used interchangeably in most pumpkin dishes or do they vary significantly in their taste and texture? To know all these and more about white pumpkin benefits, read on!

Know Your Ingredient: White Pumpkin

What Is It?
A common vegetable belonging to the Cucurbita family that comes in various varieties and colors.

What Are Its Benefits?
It is beneficial for eye health and immunity and to combat asthma. It also has anti-aging properties and protects and promotes hair growth.

Who Can Consume It?
It is safe to be consumed by anyone who is not allergic.

How Often?
It can be consumed daily in moderation.

Caution
Excessive consumption may lead to nausea, diarrhea, and loss of appetite.

What Is White Pumpkin?

The vegetable pumpkin is a gourd-like squash that belongs to the genus Cucurbita and the family cucurbitaceae. Pumpkins are generally popular for pumpkin pie that is traditionally a part of thanksgiving meals in the United States. A study conducted on 1055 US adults found that 35% stated pumpkin pie as their favorite pie, followed by pecan (16%), and apple (11%). Furthermore, 37% of respondents preferred making their pies at home, 32% primarily made homemade pies while occasionally incorporating some store-bought ingredients, while the remaining 26% opted for ready-made pies. Pumpkins are available in different varieties and colors ranging from yellow, bright orange, brown, grey and white. White pumpkin is quite common in England where it is primarily used for carving and decoration purposes. Due to its white skin, it is considered great for carving as well as painting. Pumpkins form an important part of decorations for Halloween where a face is carved on it and the pumpkin is hollowed out to light candles inside.

Apart from being used as decorative pieces, white pumpkin can easily replace the orange pumpkin in many recipes including pumpkin pies and soups. White pumpkin is available in several varieties such as lumina, baby boo, cotton candy, casper, albino pumpkin, ghost pumpkin etc. The lumina variety has an amazing taste and texture and can be used for baking. White pumpkin can also be hollowed out to be used as a serving tureen.

Did You Know?

A white pumpkin called ‘moonshine’ was one of the first white pumpkins ever made. Brent Loy, a professor at the University of New Hampshire, developed it.

Health Benefits Of White Pumpkin

Besides making the decorations attractive, white pumpkin can form part of many dishes as it is highly nutritious with several health benefits. It has low calories, is a good fiber source, and is high in vitamins A, B6, C, and E. Moreover, it contains minerals such as magnesium, phosphorus, iron, folate, niacin and thiamine as well as carotene (beta-carotene), lutein and zeaxanthin. Scroll below to explore the various pumpkin benefits for skin, hair, and health, leveraging its natural properties to improve your beauty and wellness regimen.

1. Lowers Cholesterol

White pumpkin contains high amounts of phytosterols. These compounds can replace and normalize cholesterol to a healthy level, thus providing cancer prevention in certain cases (1).

2. May Help Manage Depression

Deficiency of tryptophan is responsible for causing depression. White pumpkin is rich in L-tryptophan, an essential amino-acid which cannot be manufactured by the body (2), (3). This chemical compound is instrumental in alleviating a depressed mood, providing a feeling of happiness and well-being.

3. Beneficial For Eye Health

White pumpkins have abundant amounts of Lutein and Zeaxanthin which are vital for protecting the eyes against free radical damage and preventing the formation of cataracts, macular degenerationⁱ  A common eye disease that causes vision loss and blurry vision due to the breakdown of the inner layer of the macula (present in the retina). and astigmatismⁱ  An eye condition that causes imperfection in the curvature of the eye, causing symptoms like blurred or distorted vision. (4), (5).  Consuming this pumpkin on a regular basis helps in promoting the eye health as it is rich in vitamin A.

4. Has Anti-inflammatory Properties

The green seeds of pumpkin have anti-inflammatory properties and thus are effective against arthritis and joint inflammation (6). Herbal decoction made from pumpkin pulp can be used in treating intestinal inflammation.

5. Beneficial For Asthma

The antioxidants in white pumpkin protect the respiratory system against infections and free radical attacks. Hence, they reduce and heal asthma attacks (7).

6. Aids The Treatment Of Peptic Ulcers

The medicinal properties contained in white pumpkin help in soothing the gastrointestinal tract and healing digestive conditions and peptic ulcersⁱ  Commonly known as stomach ulcers, these are sores that develop on the inner lining of the stomach. thus improving digestive health (8).

7. Reduces The Risk Of Prostate Cancer

Pumpkin and its seeds have a high content of carotenoids and zinc which provide protection against prostate cancer

(9). These compounds help in preventing enlargement of the prostate as well as irritable bladder problems. Pumpkin seeds are used in the treatment of benign prostatic hyperplasiaⁱ  Also referred to as prostate gland enlargement, a common condition in older men that can lead to urinary tract or bladder problems. (BPH).

8. Promotes A Better Immune System

The rich variety of nutrients in white pumpkin and white pumpkin juice benefits your immune system by increasing the production and performance of white blood cells. Hence, they provide resistance against various kinds of infections.

Skin Benefits Of White Pumpkin

White pumpkin has a high content of anti-oxidants in the form of vitamins A, C and E as well as zinc which are great for your skin. Additionally, using pumpkin seed oil for skin is also known to improve skin hydration and texture. Learn about more white pumpkin’s benefits for the skin below.

9. Prevents Damage To The Skin

White pumpkin is a great option if your skin is damaged from environmental conditions such as overexposure to the sun. Vitamin A soothes and softens your skin and vitamin C being an antioxidant can help to remedy damage caused by free radicals. Pumpkin facial masks, moisturizers and peels greatly nourish your skin by promoting the absorption of nutrients.

10. Offers Anti-aging Benefits

White pumpkins are rich in vitamins A, C and E as well as zinc which together give you a healthy and glowing skin and boost collagen production to prevent signs of ageing (10), (11). Having a cup of pumpkin seeds daily hydrates and nourishes your skin, thus protecting against the appearance of wrinkles. It also contains fruit enzymes and alpha hydroxy acids (AHAs) which enhance cell turnover to brighten and smooth your skin.

11. Has Anti-acne Properties

White pumpkin contains acne fighting vitamins E and T, more commonly known as torulitine. Thus, it is used in several anti-acne products which provide relief from acne, blemishes or frequent breakouts. Rubbing the fleshy side of fresh pumpkin on your face twice a day acts as a natural blemish-fighting toner.

12. Beneficial For Oily And Dry Skin

Pumpkin seeds contain essential fatty acids and vitamin E, which are vital for maintaining good barrier function of the skin as well as regulating sebum. White pumpkin is used as an active ingredient in skin toners, peels and anti-acne masks for reducing pore size, controlling excess oil and preventing the appearance of blackheads and pimples.

White pumpkin contains natural enzymes that help in dissolving dry skin cells. Being rich in enzymes, it is used in skincare products for soothing and softening dry, cracked hands and feet. You can combine two tablespoons of pumpkin puree with two tablespoons of Vaseline for your dry heel treatment. Apply it on your feet at night and put cotton socks on for deep moisturizing.

13. Acts As A Natural Exfoliator

White pumpkin is often used in exfoliators and moisturizers as it helps in removing old surface skin cells and encourages new cell production. Due to its small molecular structure, it can penetrate deeper into the skin and treat dull complexion, ageing skin and pigmentation.

Hair Benefits Of White Pumpkin

In addition to the skin, the nutrients contained in white pumpkin are extremely beneficial for your hair. Some of its benefits for hair are as follows.

14. Promotes Hair Growth

White pumpkin is rich in vitamin A which is extremely beneficial for your scalp. It also contains potassium which helps in promoting the re-growth of hair and preventing hair loss.

15. Suitable For Dry Or Damaged Hair

Just like dry skin treatment, this pumpkin is extremely beneficial for dry or damaged hair. Thus, it can form a part of your hair care regimen where it can be externally applied on your hair along with other ingredients such as coconut, honey and yoghurt.

Quick Tip

If you want to grow white pumpkins, choose a spot with well-draining soil that has some water retention (as white pumpkins do not grow well in dry soil). Also, ensure you plant it under a shady area to retain the white color.

In addition to its numerous health benefits, white pumpkin can be creatively incorporated into a variety of dishes, enhancing both flavor and nutrition. Scroll down to know more.

Culinary Uses Of White Pumpkin

White pumpkins can be used in various recipes from soups to pies, and can also replace orange pumpkins in traditional dishes. Here are a few ways in which they are incorporate:

• Used in both savory and sweet recipes because of its delicate sweetness.
• Roasted for rich and flavorful dishes
• Pureed for soups
• Added to bread and muffins when baking.
• Added to salads for a distinct flavor profile.
• Used in casseroles or stir-fries to give traditional recipes a distinctive twist.

In these ways, white pumpkin lets food enthusiasts experiment with different flavors and textures in their dishes.

Moving on, here are two simple and healthy white pumpkin recipes you can try.

White Pumpkin Recipes

1. White Pumpkin Soup

Ingredients

• 1 white pumpkin, peeled and diced
• 1 onion, chopped
• 3 cups of vegetable broth
• ½ cup of coconut milk
• Salt and pepper to taste

How To Prepare

1. Sauté the chopped onion in a pot until translucent.
2. Add the pumpkin cubes, vegetable broth, salt, and pepper.
3. Simmer until the pumpkin is tender.
4. Blend the mixture in a blender for a smooth consistency.
5. Stir in coconut milk and serve hot.

2. White Pumpkin Stir-Fry

Ingredients

• 1 white pumpkin, peeled and diced
• 2 tablespoons of oil
• 1 teaspoon of mustard seeds
• 1 green chili, chopped
• 6 -7 curry leaves
• 2 tablespoons of grated coconut
• 1 teaspoon of ginger

How To Prepare

1. Heat oil in a pan and add mustard seeds, chopped green chili, curry leaves, and pumpkin cubes.
2. Cook on low heat till the white pumpkin cubes soften.
3. Season with salt.
4. Garnish with grated coconut.

Amani, a blogger, shared how she tricked her son into eating white pumpkin by making manchurian with it. In her blog, she stated, “ I prepared him a spicy, saucy pumpkin manchurian. He was absolutely clueless that the manchurian was the white pumpkin one. He liked it and asked for more (i).”

Infographic: Benefits Of White Pumpkin For Skin

White pumpkin is a rich source of essential vitamins and antioxidants that help improve skin health. Its seeds also have skin-protecting effects and anti-aging benefits. They help nourish, hydrate, and brighten the skin. From protecting your skin from damage to regulating sebum protection, white pumpkin has many skin benefits. Click on the infographic below to learn how it can enhance your skin health.

Illustration: StyleCraze Design Team

Frequently Asked Questions

How do cooking methods differ for white and orange pumpkins?

Although both varieties can be pureed or roasted, the texture of white pumpkins often requires different cooking times depending on the dish. Paying more attention to these timing differences can help improve your culinary outcomes.

Are there real white pumpkins?

Michael Garrico, Nutritionist and Fitness Coach, says, “Yes, there are real white pumpkins. They are just as rare as they were when they were first introduced to America in the early 19th century.”

Do white pumpkins taste like orange ones?

“No, white pumpkins do not taste like orange ones. They are sweeter and more flavorful than their orange counterparts, but they do not have the same orange flavor that you might expect from an orange pumpkin,” says Garrico.

Can you eat raw white pumpkin?

Hannah Byrne, RDN, says, “White pumpkins can be eaten raw, but they are typically used for cooking and baking rather than being eaten raw. When eaten raw, they have a slightly sweeter and less starchy taste than traditional orange pumpkins. They can be used in salads, smoothies, or as a garnish for dishes. It is important to note that if you are going to eat white pumpkin raw, it should be washed thoroughly and peeled before consuming to remove any dirt or impurities.”

Is white pumpkin good for weight loss?

White pumpkin is loaded with many beneficial nutrients and is low in calories. Including it in your diet may support your weight loss journey.

Is white pumpkin good for the liver?

Yes, white pumpkin (and its juice) is good for the liver. It is loaded with antioxidants, vitamins, and minerals, which will positively affect liver health. Have white pumpkin juice twice or thrice a week to reap the benefits.

Will white pumpkins reduce belly fat?

White pumpkins are low in calories. Therefore, having them regularly may help with fat loss. You also can replace your sugary beverages with white pumpkin juice to possibly reduce belly fat.

Does pumpkin elevate blood sugar?

Pumpkin has a high glycemic index. While consuming it in limited quantities can benefit your health, excess intake may elevate blood sugar levels.

Is pumpkin good for blood pressure?

Yes. Pumpkin contains potassium, a nutrient that helps lower blood pressure (12).

Are white pumpkins rare?

White pumpkins were once difficult to come by, but now you can find them pretty about any place throughout the fall.

Why are white pumpkins more expensive?

The season, size, weight, and selling point are just a few variables that affect the price of white pumpkins. However, demand is typically high during festivities like Halloween, when celebrations increase the cost of pumpkins worldwide.

How long do white pumpkins last?

White pumpkins (whole) may last for 2-3 months if stored and refrigerated properly. Sliced or diced pumpkins may last for 3-5 days.

Is white pumpkin good for kidney stones?

White pumpkin doesn’t have any effect on kidney stones. However, the nutrients in white pumpkin are beneficial for your overall health.

Illustration: Benefits Of White Pumpkin For Skin Hair And Health

Image: Stable Diffusion/StyleCraze Design Team

Embark on a culinary journey as you learn how to prepare delicious white pumpkin curry. It is easy to prepare and serves as a perfect choice for a detoxifying meal.

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Reviewer Expert Author Editor Fact Checker

Mayuri AavulaNutritionist

   

Mayuri Aavula is one of the top nutritionists in Hyderabad, India, and has won several awards and accolades. She has 6 years of experience and started TruDiet in 2016 to provide diet care services to popular film and TV personalities.

Read full bio of Mayuri Aavula

• 
  Michael Garrico Michael Garrico is an ASCM and NCSF certified personal fitness trainer and nutritionist and has more than 14 years of experience in helping people shed excess weight and get into shape. He completed his education at Indiana State University in Physical Education.
  
  Michael Garrico is an ASCM and NCSF certified personal fitness trainer and nutritionist and has more than 14 years of experience in helping people shed excess weight and get into shape. He completed his education at Indiana State University in Physical Education.
• 
  Hannah ByrneMS, RDN Hannah Byrne, MS, RDN, is a Registered Dietitian Nutritionist based in the New Jersey area with 7 years of experience in general nutrition, weight management, eating disorders, and diabetes. She received her bachelor's degree in dietetics from Michigan State University and completed her master's degree and dietetic internship at D'Youville College.
  
  Hannah Byrne, MS, RDN, is a Registered Dietitian Nutritionist based in the New Jersey area with 7 years of experience in general nutrition, weight management, eating disorders, and diabetes. She received her bachelor's degree in dietetics from Michigan State University and completed her master's degree and dietetic internship at D'Youville College.

Tanya ChoudharyHealth & Wellness Writer

 

Tanya is an ISSA certified Specialist in Fitness & Nutrition. She specializes in writing articles on ingredients that benefit skin, hair, and health. She believes in the right health and lifestyle practices and strives to promote the same to everyone around her.

Read full bio of Tanya Choudhary

Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Moksha GandhiHealth & Wellness Writer

Moksha is a health and wellness writer and a certified diet and nutrition coach. Her passion for science and writing has helped her excel in crafting evidence-based articles. Her previous experience in writing science-based research papers ensures that her articles are grounded in research and provide practical tips that are reader-focused.

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