It’s the first day of fall, folks! What do you think of when you think of the fall season? Fall is my absolute favorite season of the year. When I think of fall, I think not only of the beautiful colors of the changing leaves, but the crisp morning air and of course…pumpkins! And not just for carving jack-o-lanterns, but also the delicious taste of pumpkin and pumpkin seeds! 
Although most people probably think of pumpkins mainly for carving, pumpkins are actually quite nutritious since they’re packed with disease-fighting nutrients.
Pumpkin Nutrients
Pumpkin is low in fat and calories, but rich in these nutrients:
- Alpha-carotene
- Beta-carotene
- Vitamins C and E
- Fiber
- Potassium
- Magnesium
- Pantothenic acid
Pumpkin Nutrition Facts
Alpha-carotene and beta-carotene both work as antioxidants in the body and are pro-vitamin A carotenoids, meaning they’re converted to vitamin A by the body. Carotenoids boost immunity and reduce heart disease risk. Beta-carotene may help reverse skin damage caused by the sun and act as an anti-flammatory. Alpha-carotene is also thought to slow the aging process, prevent tumor growth and is very good for your eyes, helping reduce the risk of developing cataracts.
Pumpkin is a great source of fiber, with one half cup containing 5 grams of fiber. We all know the benefits of fiber; it reduces bad cholesterol levels, protects the body against heart disease, helps control blood sugar levels, promotes healthy digestion and may also play a role in weight loss.
Pumpkin is rich in Vitamin C, which boosts immunity, reduces the risk of high blood pressure and heart disease and aids regulation of cholesterol levels. A good source of Vitamin E, pumpkin promotes healthy skin by protecting the body from sun damage and may also reduce the risk of Alzheimer’s and certain cancers.
Pumpkin Seeds
When you’re carving out those pumpkins this Halloween, don’t throw out the seeds! Pumpkin seeds contain essential vitamins and minerals and taste great when roasted. Pumpkin seeds are a good source of:
- Vitamin E
- Iron
- Magnesium
- Potassium
- Zinc
- Omega-3 fatty acids
Using Pumpkin in Recipes
Fresh pumpkin is hard to find other than during the early parts of fall and winter, but canned pumpkin is just as nutritious. Fresh pumpkin or canned pumpkin puree can be used to make muffins, soups, breads, puddings and smoothies. Pumpkin seeds, although great just as a snack, can be used as a topping on salads or thrown in with some sauteed vegetables. Pumpkin-seed oil can be used as a salad dressing or for cooking.
Need some pumpkin recipes? Try some of these:
Follow Us!