In autumn, it is as much a part of the landscape as colorful leaves and morning mist. In Lower Austria, orange spheres pile up at farmers' markets, in front of farm shops, and on vegetable shelves. The pumpkin is so familiar that one easily forgets how extraordinary it is.
In 2005, the garden pumpkin was the medicinal plant of the year. Not because of a single active ingredient, but due to the extraordinary combination of beta-carotene, alpha-carotene, zinc, potassium, vitamin C and E, and pumpkin seeds, which together form a nutrient package that hardly any other local vegetable can offer in this form.
And as with carrots, tomatoes, and red onions, the following applies here too: the pumpkin is only a superfood if it is truly nutrient-rich. The intense orange color says a lot—but not everything.
Orange as a Signal of Quality — Beta-Carotene and Alpha-Carotene
The intense orange of the Hokkaido—and many other pumpkin varieties—comes from carotenoids (natural pigments from the group of secondary plant compounds). Not just from beta-carotene, which we know from carrots, but also from alpha-carotene—a secondary plant compound (a protective substance that the plant forms itself) that is found in this concentration in almost no other food.
150 grams of pumpkin—a small portion of soup—is enough to fully cover the daily requirement of beta-carotene. The body converts beta-carotene into vitamin A as needed—good for vision, skin, and mucous membranes. "As needed" means: overdosing is impossible, unlike with pre-formed vitamin A from dietary supplements.
Alpha-carotene is less well-known—but at least as fascinating. A study of over 15,000 people found a correlation between higher alpha-carotene levels and a longer lifespan. This is no promise of a cure—but it is a strong signal that these plant compounds make a difference in the body.
Both carotenoids—beta-carotene and alpha-carotene—are fat-soluble (can only be absorbed by the body in combination with fat). This means: a dash of olive oil or a spoonful of good butter in the pumpkin soup significantly increases their absorption in the body. The combination of pumpkin and good fat is therefore not only brilliant in terms of taste—it is biochemically sound.
Zinc — The Autumn Mineral
Here lies one of the most underestimated benefits of the pumpkin—and it comes at exactly the right time.
Zinc is the central mineral of the immune system. It activates T-cells (white blood cells that fight pathogens) responsible for the specific immune response, regulates wound healing, and is involved in the production of over 300 enzymes (protein molecules that control chemical processes in the body). A zinc deficiency manifests itself through frequent infections, poor wound healing, loss of taste, and dry skin.
Pumpkin flesh contains zinc—but the pumpkin's true source of zinc is its seeds. Pumpkin seeds are among the best plant-based sources of zinc available. 30 grams of pumpkin seeds daily provide about 2.5 milligrams of zinc—a significant portion of the daily requirement.
The combination of beta-carotene plus zinc plus vitamin C makes the pumpkin the perfect autumn food—precisely when cold viruses are in peak season and the immune system needs extra support.
What Else Is in Pumpkin — The Complete Nutrient Profile
Potassium — 340 milligrams per 100 grams. Potassium regulates blood pressure, supports heart function, and balances sodium levels. The high potassium content also makes pumpkin slightly diuretic—which is used therapeutically for kidney and bladder issues.
Vitamin C — 14 milligrams per 100 grams. This corresponds to 14 percent of the daily requirement—not a peak value, but synergistically (mutually reinforcing) effective in combination with beta-carotene and zinc.
Vitamin E — as a fat-soluble antioxidant (a protective molecule against cell damage), it protects cell membranes from oxidative stress (cell damage by aggressive oxygen molecules) and works in tandem with beta-carotene.
Lutein and Zeaxanthin — the same carotenoids we know from broccoli. They protect the retina from age-related macular degeneration (wear and tear of the center of the retina, which is responsible for sharp vision).
Fiber — pectin and other fibers nourish the gut microbiome (the community of beneficial bacteria in the gut), regulate blood sugar, and promote satiety.
L-Tryptophan in the seeds — an essential amino acid (vital protein building block) that the body cannot produce itself. L-Tryptophan is the precursor to serotonin (the messenger substance responsible for well-being and mood)—the so-called "happiness hormone." This explains the old folk belief that pumpkin seeds have a calming and mood-lifting effect.
Pumpkin Seed Oil — Styrian pumpkin seed oil is in a class of its own. Rich in essential fatty acids, vitamin E, and plant sterols (natural plant compounds that have a positive effect on cholesterol levels). The positive effect of pumpkin seeds and pumpkin seed oil on benign prostate enlargement is scientifically proven.
The Hokkaido — Why It Is the Best Choice
Among pumpkin varieties, the Hokkaido is the most nutrient-dense and at the same time the easiest to prepare—because you can eat it with the skin on. And the skin is important: the highest concentrations of beta-carotene are found directly beneath the skin—the same principle as with the carrot.
Those who peel a Hokkaido lose a significant portion of its most valuable nutrients. Simply brush it well, halve it, remove the seeds—and process it with the skin on.
The intense orange-red color of the Hokkaido is no accident. It is the visible signal of a high carotenoid content. A pale, light-yellow pumpkin has less beta-carotene than a deep orange one—the same principle as with carrots and tomatoes.
What the Brix Value Reveals About Pumpkin
According to the Reams reference table, pumpkins range between 6 and 14 °Brix—depending on the variety and cultivation method.
Poor: under 6 °Brix — watery pumpkin, little flavor Average: 8 °Brix
Good: 12 °Brix
Excellent: 14 °Brix and more
A pumpkin with 12 to 14 °Brix tastes more intense, sweeter, nuttier—and contains measurably more beta-carotene and zinc. A pumpkin from mineral-rich soil with active microorganisms and regular foliar fertilization develops more dry matter, a higher carotenoid concentration, and a deeper color.
The Brix check for pumpkins is simple: lightly squeeze some pulp, put a drop on the refractometer—it is visible in seconds whether this pumpkin is truly nutrient-rich.
How to Eat Pumpkin Correctly — Three Important Tips
With fat. Beta-carotene is fat-soluble—without fat, it is hardly absorbed. Olive oil, butter, pumpkin seed oil—all of these significantly improve carotenoid absorption.
With skin for Hokkaido. The skin contains more beta-carotene than the flesh. Peeling is a mistake here.
Cook gently. Steaming or baking preserves more vitamins than boiling for a long time in plenty of water. Roasting in the oven also develops the most intense aroma—and beta-carotene withstands moderate temperatures very well.
The Pumpkin as a Seasonal Food — And Why That Matters
The pumpkin ripens in autumn—and that is exactly the right time. When the days get shorter, the immune system needs extra support, and the body craves warming, nutrient-dense foods—the pumpkin is there.
Seasonal foods harvested at full maturity are more nutrient-dense than year-round products that are harvested unripe, transported, and stored. The pumpkin has a special advantage: it stores excellently—kept cool and dry, it lasts for several months without significant nutrient loss.
This makes it the ideal bridge food from autumn deep into winter.
The Connection That Links Everything
The intense orange of the Hokkaido arises just like the beta-carotene in carrots, the lycopene in tomatoes, and the anthocyanins (red and blue plant pigments with protective effects) in red onions—as a protective reaction of a vital plant. Carotenoids are UV protection, antioxidants (protective molecules against cell damage), and defense substances—all in one.
A pumpkin plant that engages in intense photosynthesis, is well-supplied with minerals, and grows in living soil forms more carotenoids. It becomes deeper orange. It tastes more intense. And it nourishes the person who eats it with exactly the substances they need in autumn.
Healthy soil. Vital plant. Nutrient-rich food. This is the cycle that is more visible in pumpkins than in almost any other vegetable.
How beta-carotene, lycopene, and other carotenoids are formed in various vegetables—in the article on carrots and beta-carotene.
Why soil determines nutrient density—in the article on minerals and degraded soils.
Measuring the Brix value yourself—instructions and Reams table—Brix article.
Sources: Zentrum der Gesundheit, pumpkin nutrients and effects | EatSmarter, pumpkin product knowledge | Biomagazin, pumpkin as medicinal plant of the year 2005 | Colorado State University, pumpkin and macular degeneration | Study on alpha-carotene and longevity, over 15,000 subjects | Dr. Carey Reams, Brix reference tables
