Pumpkin Isn’t Just for Pie: The Nutritional Benefits of Pumpkin and Pumpkin Seeds

When October arrives, pumpkin seems to show up everywhere. Pumpkin bread, pumpkin muffins, pumpkin coffee, pumpkin candles... fall certainly knows how to embrace its favorite flavor. But underneath all the seasonal excitement is something easy to overlook: pumpkin itself is a nutritious food with plenty to offer. The seeds inside it deserve some attention, too. Pumpkin and pumpkin seeds provide different nutrients and can be surprisingly easy to work into everyday meals. So before we think of pumpkin as something reserved for pie and seasonal treats, let's take a closer look at what makes this familiar fall favorite worth adding to the menu.

What Makes Pumpkin So Nutritious?

Pumpkin is a type of winter squash, and its beautiful orange color gives us a clue about one of the nutrients it contains: beta-carotene. Beta-carotene is a naturally occurring plant pigment that the body can convert into vitamin A. Vitamin A plays several important roles in the body. It helps maintain normal vision and contributes to normal immune function, while also supporting healthy skin and tissues. Pumpkin also provides nutrients such as potassium and vitamin C, along with dietary fiber.

Another nice thing about pumpkin is its versatility. Its mild flavor and creamy texture mean it can work in both sweet and savory foods. You can add it to oatmeal in the morning, blend it into a smoothie, use it as the base for a soup or incorporate it into your favorite fall recipes.

That Beautiful Orange Color Matters

Pumpkin gets its vibrant color from carotenoids, a family of naturally occurring pigments found in plants. Beta-carotene is one of the best-known carotenoids, but pumpkin isn't the only place you'll find it. Carrots, sweet potatoes and many dark leafy greens also contain carotenoids.

This is one reason eating a variety of colorful fruits and vegetables can be such a simple approach to everyday nutrition. Different colors often represent different combinations of naturally occurring plant compounds and nutrients.

Pumpkin Is Also a Source of Fiber

Fiber is another reason pumpkin can be a useful addition to a balanced diet. Dietary fiber helps support normal digestive function and can contribute to feelings of fullness after a meal.

Of course, pumpkin isn't the only way to get fiber. Vegetables, fruits, beans, whole grains, nuts and seeds can all contribute to your daily intake. The advantage of pumpkin is that it's easy to add to foods you may already be eating.

For example, a few spoonfuls of plain pumpkin puree can be stirred into oatmeal or yogurt, blended into a smoothie or added to soups and baked dishes. It brings a little fall flavor while also adding some extra plant-based nutrition.

Pumpkin Puree and Pumpkin Pie Filling Aren't the Same Thing

If you're buying canned pumpkin, there's one small distinction worth knowing. Plain pumpkin puree and pumpkin pie filling can look very similar when they're sitting next to each other on the grocery store shelf, but they're not the same product. Plain canned pumpkin is typically cooked and pureed pumpkin without the sugar and spices found in prepared pie filling. Pumpkin pie filling, on the other hand, is designed to make pie preparation easier and generally contains added ingredients such as sugar and spices.

If you want pumpkin that you can use in everything from oatmeal to soup, look for 100% pumpkin or pumpkin puree and check the ingredient list.

Don't Forget About the Pumpkin Seeds

If you've ever carved a pumpkin, you know how easy it is to scoop everything out of the middle and toss it aside. But those seeds are worth saving! Pumpkin seeds provide a different nutritional profile than the pumpkin flesh itself. They contain magnesium, zinc, iron, plant-based protein, fiber and unsaturated fats. Their crunchy texture also makes them an easy addition to meals and snacks. Magnesium, for example, contributes to normal muscle and nerve function and plays a role in normal energy metabolism. It also contributes to the maintenance of normal bones. Zinc has its own important roles and helps support normal immune function and cellular processes.

Seeds are also a convenient way to include plant-based protein and unsaturated fats in your diet. A small handful can be enjoyed as a snack, or you can sprinkle them over salads, oatmeal, yogurt, soups and roasted vegetables.

Fresh Pumpkin or Canned Pumpkin?

You certainly don't have to roast and puree a whole pumpkin every time you want to eat it. Plain canned pumpkin can be a convenient pantry staple, especially during the fall when you may find yourself using it more often. Fresh pumpkin is another good option, particularly if you enjoy cooking with seasonal ingredients. Smaller varieties intended for cooking generally have a sweeter flavor and smoother texture than the large pumpkins we typically buy for carving.

Fresh and canned pumpkin can both be useful in the kitchen. Choose the option that fits what you're making and, perhaps more importantly, the one you're actually likely to use.

Simple Ways to Enjoy More Pumpkin This Fall

There are plenty of simple ways to incorporate both pumpkin and pumpkin seeds into foods you already make. For an easy fall breakfast, try stirring a few spoonfuls of pumpkin puree into warm oatmeal. Add cinnamon, chopped nuts or pumpkin seeds, and top it with fruit. You can do something similar with plain Greek yogurt by mixing in pumpkin puree and a little cinnamon or pumpkin pie spice.

Pumpkin also works surprisingly well in smoothies. Try blending pumpkin puree with banana, milk or your preferred milk alternative, cinnamon and ice. A small amount of vanilla can bring the flavors together without turning breakfast into dessert.

If you're looking for something savory, pumpkin makes a wonderful base for soup. Combine pumpkin puree with broth, sautéed onion and seasonings such as garlic, ginger or sage. It's simple, warm and especially inviting on a cool October evening.

And if you're carving pumpkins this month, save the seeds. Rinse away the pulp, dry the seeds well and toss them lightly with oil and your favorite seasonings before roasting them until crisp. Salt and garlic keep things simple, while cinnamon can take them in a completely different direction. Once they're cooled, you have an easy crunchy snack or topping for salads, soups and vegetables.

Final Thoughts

Pumpkin may be one of the most recognizable symbols of fall, but there's much more to it than pies and seasonal drinks. Pumpkin provides beta-carotene, fiber, potassium and other nutrients, while pumpkin seeds offer nutrients including magnesium and zinc along with plant-based protein and unsaturated fats. And while pumpkin spice may get most of the attention this time of year, the pumpkin itself deserves a place at the table, too. Add some pumpkin to your morning oatmeal, sprinkle pumpkin seeds over a salad, make a warm pot of pumpkin soup or simply roast the seeds from this year's jack-o'-lantern.

Healthy habits can be as simple as making the most of the good foods that are already in season.