🎃 Pumpkin – A Healthy Fall Superfood

Now that Thanksgiving has passed, you may still be enjoying leftovers like pumpkin pie or sweet potato casserole. Fall is the perfect season to celebrate foods that are both comforting and nutritious—and pumpkin tops the list.

🎃 Why Pumpkin Deserves a Spot on Your Plate

🥄 Nutrient powerhouse: One cup of cooked pumpkin has only ~49 calories, yet delivers 78% of your daily vitamin A, plus vitamin C, potassium, copper, and fiber.

👀 Eye health: Pumpkin is rich in beta‑carotene, lutein, and zeaxanthin, carotenoids shown in recent studies to protect against age‑related macular degeneration and screen‑related eye strain. (Nutrition Advance)

🛡️ Immunity boost: Vitamin A, C, E, and zinc from pumpkin and pumpkin seeds strengthen immune defenses. (Healthline) (See: What Foods Will Power Up Your Immune System)   

❤️ Heart health: Potassium and fiber help regulate blood pressure and cholesterol. Pumpkin pie and pumpkin pudding are low in sodium but high in potassium.

🧬 Cancer protection: Antioxidants like beta‑carotene and vitamin C neutralize free radicals, lowering risks of certain cancers. (Roswell Park)

⚖️ Weight management: Pumpkin is low‑calorie, high‑fiber, and 94% water—keeping you full longer. (Healthline)

🌟 Healthy skin: Pumpkin provides antioxidants, vitamins A, C, and E that help with cell turnover, collagen production, hydration, and fight skin damage. (Wellmedica)

🍽️ Beyond Pie: Modern Pumpkin Recipes

Pumpkin isn’t just for desserts. In 2025, healthy pumpkin recipes are trending across social feeds:

🥣 Pumpkin oatmeal with chia & cinnamon – cozy, fiber‑rich breakfast

🌮 Pumpkin & black bean tacos – plant‑based, protein‑packed dinner

🥥 Creamy pumpkin coconut soup – anti‑inflammatory comfort food

🧁 Pumpkin protein muffins – meal‑prep friendly, high in protein

🌰 Pumpkin seed snacks – roasted or sprinkled on salads for zinc and magnesium

Conclusion:

If you have any leftover pumpkin pie or pumpkin pudding, enjoy it and tell everyone you are eating “healthy” as you enjoy your dessert.  Medical News Today suggests making a “quick treat of pumpkin chocolate yogurt by combining Greek yogurt, pumpkin puree or canned pumpkin, honey, cinnamon, and cocoa powder”. 

Sources:  Nutrition Advance, Healthline, Roswell Park, Wellmedica , Medical News Today Image Sources:  Pumpkin pie

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