Pumpkin muffins, pumpkin pie, pumpkin latte…my oh my! While pumpkin-flavored treats can be filled with sugar and calories, eating a cup of freshly cooked pumpkin has numerous health benefits. In addition to being low calorie and low fat, a cup of pumpkin has zero cholesterol. A range of other valuable vitamins and nutrients in pumpkins includes:


  • Nearly 2 grams of protein and 3 grams of fiber
  • 100 percent of the recommended daily intake (RDI) of vitamin A
  • 20 percent of the RDI for vitamin C
  • Up to 10 percent of the RDI for vitamin E, potassium, iron, magnesium, and more


Similar to carrots, the orange color isn’t for naught either. The color indicates that pumpkin is a great source of beta carotene, a nutrient that may ward off certain types of cancer and delay age-related degeneration.


As with most plant foods, pumpkin can also help you maintain a healthy weight, keep your heart healthy, and control or prevent diabetes.


Finally, don’t forget the seeds! Roasted pumpkin seeds can support smoother digestive functioning and are great as a nutritional midday or late night snack.

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