Pumpkin is not only one of fall’s staple foods, but it is also a superfood. It is nutrient dense and part of the winter squash family. Pumpkin is commonly thought of as a vegetable, but it is actually a fruit because it grows from a flower that requires pollination. By itself, raw pumpkin can be bitter. However, when combined with other foods, it can be made into tasty holiday treats and used to make savory dishes and snacks. You don’t have to save pumpkin just for the fall season.

Buy it Year-Round

Although found fresh in the grocery store in early fall, pumpkin is available in stores year-round. Pumpkin can be found in cans as pumpkin puree, which offers just as many nutritional benefits as fresh pumpkin does. However, like any canned food, it is important to pay attention to the nutrition panel and look for added sugar and added salt labels. Try to purchase 100% pumpkin puree options to avoid any added ingredients sneaking into your foods.

Nutritional Content

Pumpkin is a complex carbohydrate that is rich in nutrients. It is low in calories and high in fiber, which keeps one feeling full for longer and supports gut health. This vegetable also can help prevent blood sugar levels from spiking, which is especially important in diabetes. Many essential vitamins—such as vitamin A, some B vitamins, vitamin C, vitamin E, and vitamin K—and several minerals—like potassium, zinc, iron, copper, and magnesium—are in pumpkin. It is a source of other nourishing ingredients as well like beta-carotene, antioxidants, and omega-3 and omega–6 fatty acids. All these nutrients can help keep the body healthy in many ways.

Health Benefits

Antioxidants and vitamin A in pumpkin protect the human body from inflammation and supports the immune system, which helps keep people from getting sick. These nutrients can also help reduce the risk for chronic diseases like cancer and dementia. Antioxidants, along with fiber and vitamin C and K, are heart-healthy nutrients. Skin health may improve as well as pumpkin contains essential oils, vitamin C, carotenoids, and other nutrients, which help protect and moisturize the skin. Vitamin A-rich pumpkin also helps keep eyes healthy and protects vision. Zinc can help with eye health and other processes like immune defense and wound healing. Iron in pumpkin assists in red blood cell formation. This supplies the human body with oxygen which, among many other things, is important for brain health.

Add Pumpkin to Your Diet

Pumpkin can be included in many different meals and snacks throughout all seasons of the year. Some foods with pumpkin can be high in added sugar and salt, so it is important to remember to consume these foods in healthy amounts.

• Add pumpkin into your favorite roasted vegetable dish.
• Bake a pumpkin pie.
• Incorporate pumpkin puree or chopped pumpkin into your cozy fall soups and chilis.
• Make pumpkin spice pancakes for breakfast.
• Save the pumpkin seeds from your carved pumpkin and roast them. (Make it sweet with brown sugar or add some savory spices, like garlic powder and pepper.)
• Bake chocolate-chip pumpkin bread or muffins.
• Blend some pumpkin into your morning smoothie.

It should also be noted that pumpkin is high in potassium. Some individuals with health conditions like kidney disease, may need to monitor their potassium intake. Look out for pumpkin next time you go grocery shopping to add extra flavor and nutrition to your diet—especially this fall when it’s fresh from the patches.