As Halloween decorations are packed away, nutritionists are reminding people that pumpkins are more than just festive displays—they are nutrient-dense superfoods that offer a range of health benefits.
The vibrant orange flesh of pumpkins is packed with carotenoids, including beta-carotene, which converts to vitamin A in the body. This essential nutrient supports healthy vision, immune function, and skin health. Diets rich in carotenoids have also been linked to reduced inflammation and a lower risk of chronic conditions such as heart disease and cancer.
Pumpkins are high in vitamin C, which strengthens the immune system and promotes collagen production for firm, healthy skin. They also contain potassium, which aids heart health and balances sodium levels in the body.
Just 100 grams of cooked pumpkin provides about 2 grams of fiber, helping digestion, maintaining steady blood sugar, and providing a lasting feeling of fullness. Its natural sweetness and creamy texture make it a versatile ingredient for soups, smoothies, and baked goods.
Not all pumpkins are ideal for consumption. Large decorative pumpkins used for Halloween are often watery and bland, while smaller, fleshier varieties are best for cooking. Popular edible types include Crown Prince, Kabocha, Butternut Squash, Hokkaido, and Harlequin Squash, all rich in vitamins A, C, and E, fiber, and potassium.
Pumpkin seeds are particularly nutrient-dense, packed with zinc, magnesium, and selenium, supporting immune function, hormone balance, gut health, and sleep quality. They also contain tryptophan, which promotes serotonin and melatonin production, aiding better sleep.
Nutritionists suggest simple ways to include pumpkin in daily meals: roast pumpkin slices, blend pulp into smoothies, add puree to baked goods, sprinkle roasted seeds on salads or yogurt, or prepare pumpkin hummus. Regularly incorporating both pumpkin flesh and seeds can enhance nutrition, support heart and gut health, and even improve sleep naturally.
