Pumpkin isn’t just for pie! Sure, its subtly sweet flavor makes it a natural fit for pumpkin desserts, but the winter squash can be used for so much more. Whether I’m stirring it into a jar of pumpkin chia pudding or blending it into a PSL-inspired smoothie, pumpkin is an easy, tasty way to work more nutrients into my day.
As a dietitian, I reach for this fall favorite for its flavor, beautiful color and impressive health benefits. This low-calorie squash is packed with beta-carotene, which your body converts to vitamin A to support vision and your immune system. It also provides fiber to help make meals feel more satisfying and keep digestion moving, plus antioxidants that help protect your cells from damage.
I incorporate it into everything from warming soups and oatmeal to muffins and smoothies. And thanks to the convenience of canned pumpkin, it’s a pantry staple I can keep around long after Halloween to work more veggies into everyday recipes.
5 Health Benefits of Eating Pumpkin
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1. Helps keep your vision sharp
Pumpkin is loaded with vitamin A, with 1 cup of canned pumpkin providing about 200% of an adult’s daily need. This essential nutrient helps you see clearly, especially in low light, and keeps the surface of your eyes healthy. Much of pumpkin’s vitamin A comes from beta-carotene, the pigment that creates that bright orange color. Pumpkin also contains lutein and zeaxanthin, two antioxidants that help protect the cells in your eyes from damage.
2. Makes your gut happy
Cooking with pumpkin can help get more fiber into your day. High-fiber foods feed the beneficial bacteria in your gut, keep your digestive system moving and support regular bowel movements. Fiber also helps you feel fuller for longer, which can make it easier to manage hunger between meals—whether you’re working toward a weight goal or simply trying to eat more satisfying meals and snacks.
3. Aids your body’s natural defenses
The vitamin A in pumpkin does more than keep your vision sharp! It also helps keep your skin and other tissues healthy, making it harder for germs to get into your body. Pumpkin also contains vitamin C and vitamin E, which play important roles in keeping your immune system working properly. Eating more pumpkin won’t keep every sniffle away, but it’s a tasty way to get more of these important nutrients.
4. Packs an antioxidant punch
Pumpkin is rich in carotenoids like beta-carotene. These antioxidants help protect your cells from the kind of damage that can contribute to inflammation and chronic disease over time. That’s one of the many reasons it’s worth eating a rainbow of fruits and veggies, as each color brings its own mix of protective plant compounds to the table.
5. Supports a healthy heart
Pumpkin has a few things going for it when it comes to heart health. It provides potassium, a mineral that helps keep blood pressure in a healthy range, along with fiber that can help support healthy cholesterol levels. Pumpkin is also naturally low in saturated fat, making it an easy choice for heart-healthy meals.
Fresh vs. Canned Pumpkin
When it comes to pumpkin’s health benefits, it doesn’t matter if you eat fresh or canned pumpkin. It really comes down to time and convenience. I lean on fresh pumpkin when I’m making recipes like salad, roasted veggies or soup, where it contributes a vibrant color that really pops. It might be tempting to use one of the large orange pumpkins used for carving, but a sugar pumpkin or pie pumpkin is actually the best pumpkin for soups. These varieties have sweeter, smoother flesh and less water than carving pumpkins.
Canned pumpkin is already cooked and pureed, so it’s a convenient shortcut when you’re short on time or want to enjoy pumpkin outside of fall. It’s especially handy when a recipe calls for just a little puree, since you can measure out what you need instead of cooking a whole pumpkin. Just be sure to grab 100% canned pumpkin, not pumpkin pie filling, which has added sugar and spices.
Ways to Eat More Pumpkin
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If you’re starting with a whole pumpkin, tackle it the same way you’d cook any other winter squash. Cut the pumpkin in half, scoop out the seeds and stringy bits with a spoon, then roast the halves cut-side down at 400°F for about 45 minutes, or until the flesh is fork-tender. Once it’s cool enough to handle, scoop out the flesh and cube, mash or puree it.
Once you have your pumpkin puree, there are plenty of ways to put it to work! Use it to make pumpkin overnight oats, stir it into cozy pumpkin soups or turn it into something a little unexpected like pumpkin hummus. The puree adds color, flavor and a little extra nutrition to sweet or savory dishes.
To get the most nutritional bang for your buck, make sure your pumpkin recipes contain a little healthy fat. The beta-carotene in pumpkin is fat-soluble, so your body absorbs it better when you eat it with fat. Here are some easy ways to make sure you’re getting the most nutritional benefits from eating pumpkin:
- Drizzle fresh pumpkin with olive oil before roasting.
- Stir cooked pumpkin into a soup made with dairy.
- Blend pumpkin puree into a smoothie with nut butter.
- Top pumpkin pancakes with nuts to help your body absorb more of pumpkin’s beneficial nutrients.
