Fall is back, and that means one thing: “Pumpkin spice and everything nice!” Between the lattes, the pies, and the soups, pumpkin can be incorporated into just about anything. A pumpkin is a winter squash thought to have originated about 9000 years ago. Although the pumpkin is often referred to as a vegetable, it is actually a fruit since it contains seeds. More specifically, a pumpkin is a type of botanical berry called a “Pepo.” Aside from tasting delicious, pumpkins are packed full of many health benefits!
• Pumpkin is very high in Vitamin A. Vitamin A is a fat-soluble vitamin commonly known for helping protect your eyes from night blindness. It also has antioxidant properties that help protect your body’s immune system.
• Pumpkin is very nutrient-dense—packed full of nutrients while still being low-calorie. One cup of pumpkin is equal to about 50 calories, making it a low-calorie option.
• Pumpkin is great for the skin. It is high in beta-carotene (your body turns it into Vitamin A), which can act as a natural sunblock when consumed regularly. However, it is important to note that wearing SPF is still important when exposed to sunlight. Pumpkin is also high in vitamin C, which helps make collagen, which your body uses to create healthy, glowing skin.
• Pumpkin is a good source of fiber. Fiber is important for maintaining a healthy Gastrointestinal tract, balanced blood sugars, and overall heart health.
• Pumpkin seeds are packed full of unsaturated fatty acids, protein, and other antioxidants, which may reduce one’s risk of developing some chronic diseases.
• Pumpkins and pumpkin seeds are extremely versatile and can take on many flavors, including sweet and savory. They are easy to incorporate into dishes. See below for some tasty pumpkin-infused treats!
Madison Sperry RD, LDN