As autumn approaches, bright orange pumpkins make their appearance on porches and yards to usher in the change in season. Carved pumpkins with ghoulish faces have come to symbolize the Halloween holiday; and who doesn’t enjoy a slice of freshly baked pumpkin pie on Thanksgiving Day? Although most people love the taste of fresh pumpkin, few are aware of its nutritional properties and why it’s such a good addition to the fall dinner table. What are the health benefits of pumpkin and how can you enjoy more of it year round?

Effects on the Immune System

Pumpkins are orange because of the beta-carotenes they contain. Beta-carotenes are a member of the carotenoid family of plant pigments – strong antioxidants that have the added benefit of boosting immune function. Beta-carotenes can be converted in the body to vitamin A, an important antioxidant vitamin. The ability of beta-carotenes to boost immune function helps the body ward off cold and flu viruses that are so prevalent during the winter months. Some studies show that beta-carotenes obtained naturally from foods may even reduce the risk of certain types of cancer. The same doesn’t hold true for taking beta-carotene supplements which one study showed increased the risk of lung cancer in smokers. Get beta-carotenes naturally from healthy sources such as pumpkin.

Better Vision

The beta-carotenes found in pumpkin are converted to retinols, vitamins which are important for vision – particularly night vision. Studies have shown that beta-carotenes can also reduce the risk of age-related cataracts. Previous studies have suggested that beta-carotenes could lessen the risk of age-related macular degeneration of the eye, although several recent studies have called this benefit into question.

Good for the Waistline

Pumpkin may be full of nutrition, but it’s remarkably low in calories. A cup of chopped pumpkin has only thirty calories and almost no fat. Unless you buy canned pumpkin pie filling, it’s also low in carbs and sugar with only seven grams of net carbs per cup. Canned pumpkin can be purchased at most grocery stores without added sugar, so you can get the benefits even when pumpkin isn’t in season. Canned pumpkin has the same nutritional value as fresh pumpkin and can be found in grocery stores all year round.

How to Get the Health Benefits of Pumpkin

Pureed pumpkin can be used to make soups, puddings, smoothies, and added to oatmeal to create a delicious hot pumpkin breakfast cereal. For dessert, whip up a healthy pumpkin pie using low fat milk and calorie-free Stevia as a sweetener. How about a batch of pumpkin muffins, quick bread, or pumpkin pancakes? Stir it into yogurt for added flavor, color, and nutritional value.  Don’t be surprised if you find yourself craving these pumpkin treats all year round!