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Fall is upon us!  The weather is starting to cool down, people are decorating for the fall season, and grocery stores and even coffee shops are now selling fall treats. What does this mean? And what kinds of treats are these? That’s right, it’s pumpkin time! The pumpkin represents everything about the fall season and is one of the first things that comes to mind when one thinks of fall. However, some people don't realize that pumpkins also have some nutritional benefits and can be prepared and eaten in many ways.

Pumpkins, Seeds and Nutrition –– Oh My!

Pumpkins are a winter squash, meaning that they are planted and grown during the summer and picked right before the fall season begins. The flesh of the pumpkin is incorporated into many food products, including baked goods and soups. The seeds inside the pumpkin can also be eaten; they can be eaten raw or they can be roasted. The flesh of the pumpkin and the seeds both have good nutritional benefits that our bodies need. Read further to learn about a few of the many nutrients that are found in pumpkins and pumpkin seeds.

Vitamin A

Pumpkins are rich in vitamin A. One of the main functions of this vitamin is its involvement in cell differentiation, which is when a cell changes from one type of cell to another. Without this vitamin, the cells in our body will not properly mature and become what they are meant to be. Vitamin A also helps with our vision. It produces pigments for the retina in our eyes that will allow us to see all the different colors around us. If we do not have enough vitamin A in our diet, we can eventually develop night blindness, which makes it difficult to see well in dim light or at night.

Vitamin C

Vitamin C is another main nutrient that is found in pumpkins. This vitamin acts as an antioxidant and protects our cells from being damaged. It also helps boost our immune system by producing more white blood cells and aiding those and other immune cells to work more effectively.

Fiber

Both the flesh of the pumpkin and the pumpkin seeds are good sources of fiber. Fiber is known for preventing the incidence of cardiovascular disease and diabetes since it binds to cholesterol in the gut and prevents blood sugar from rising too high, respectively.

Protein

Pumpkin seeds are a good protein source to include in the diet. Protein is a macronutrient, meaning that we need it in large amounts. It has many functions, such as building and sustaining muscle mass, maintaining water and acid-base balance, and forming antibodies to protect our bodies from infections.

Recipes

Listed below are some pumpkin recipes that can be made every fall season. Before we know it, the fall season will be over and everything pumpkin will be gone. So, eat something pumpkin while it lasts and enjoy its awesome benefits!