Pumpkins are far too often relegated to Halloween lawn and doorstep decor. But pumpkins and all their health benefits deserve more.

This quintessential fall superfood clocks in at just 49 calories per cup when cooked. That serving also sneaks in almost three grams (g) of fiber, 12 g of beneficial carbs and more than 200 percent of your recommended daily intake of vitamin A. It’s no surprise pumpkins rank as one of fall’s most nutritious superfoods!

The many health benefits of pumpkins

Given its impressive nutritional stats, pumpkin can confer the following health benefits:

1. Combats inflammation – Pumpkins contain a carotenoid called beta-cryptoxanthin that helps relieve inflammation. In fact, regular intake of foods containing beta-cryptoxanthin is linked to a reduced risk of developing inflammatory conditions like arthritis.
2. Fortifies immunity – Pumpkin’s incredibly high levels of vitamin A help your body fight off infections. Like other orange foods, pumpkins also provide vitamin C, an essential micronutrient that helps immune cells function more efficiently and heal the body faster.
3. Keeps skin radiant – Aside from boosting immune health, vitamin A is also important for keeping the skin healthy and younger-looking. Additionally, vitamin C boosts your body’s production of collagen, the protein that provides structural support to your skin cells.
4. Supports eye health – Beta-carotene, a carotenoid found in orange foods like pumpkins, is converted in the body into vitamin A, a nutrient essential for keeping your eyes sharp. Pumpkins also contain high levels of lutein and zeaxanthin. Both of these antioxidants are known to maintain good vision.
5. Detoxifies the liver – The liver has over 500 functions, which includes breaking down fat and protein, storing nutrients and flushing out toxins and waste from the blood. Beta-carotene in pumpkins keep the liver clean and healthy.
6. Improves heart health – Your heart loves pumpkins just as much as your taste buds do. Pumpkin is incredibly rich in potassium, a mineral best known for its positive effects on blood pressure. Pumpkin’s high levels of soluble fiber are also useful for reducing cholesterol in your blood.
7. Protects against cancer – Vitamins A and C and beta-carotene, among many other antioxidants, may play a role in cancer prevention, thanks in large part to their anti-inflammatory properties.
8. Reduces blood sugar levels – Since pumpkin is a good source of fiber, it can help in managing blood sugar levels. That’s a plus not only for your energy levels but also for diabetes prevention in the long run.

Cooking with pumpkins

This fall, think beyond pumpkin pie and try these recipes.

Pumpkin pancakes

Filling and flavorful, these pancakes are a must-have breakfast fare for cold fall mornings.

Ingredients for 5 servings:

• 1 egg
• 1/2 cup rolled oats
• 1/3 cup almond milk
• 1/3 cup pumpkin puree
• 1 teaspoon baking powder
• 1 teaspoon monk fruit extract
• 1/2 teaspoon pumpkin pie spice mix (cinnamon, ground ginger, ground nutmeg, ground cloves)
• 1/2 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/4 teaspoon vanilla extract

Preparation:

1. To the blender, add the rolled oats. Blend for 30–45 seconds to make oat flour.
2. To the blender with the oat flour, add baking powder, monk fruit extract, salt, pumpkin puree, egg, milk, vanilla extract and the pumpkin pie spice mix. Blend until smooth.
3. Grease a pan with coconut oil. Ladle out the pancake batter and pour it into the pan.
4. Flip the pancake when air bubble start to form throughout. Cook until the other side turns light brown as well, about 2 minutes. Repeat to make 4–5 more pancakes.
5. Serve hot with fresh fruit, nut butter or Greek yogurt.

Whole stuffed pumpkin

Nothing screams “Thanksgiving” like an entire pumpkin stuffed with wild rice, apple and pecans.

Ingredients for 4 servings:

• 2 garlic cloves, crushed
• 1 medium-sized pumpkin
• 1 large fennel bulb, thinly sliced
• 1 apple, thinly sliced
• 1/2 lemon, zested and juiced
• 1/2 cup wild rice, cooked
• 4 tablespoons olive oil
• 3 tablespoons tahini (sesame seed paste)
• 2 tablespoons toasted pecans, chopped
• 1 tablespoon fennel seeds
• Chopped parsley
• Pomegranate seeds

Preparation:

1. Preheat the oven to 390 F. Cut the top off the pumpkin and scoop out the seeds.
2. Put the pumpkin on a baking pan and rub it with 2 tablespoons of olive oil inside and out. Rest the pumpkin’s “lid” against its side. Roast the pumpkin for 45 minutes or until tender.
3. Heat the remaining olive oil in a pan. Saute the fennel seeds, fennel bulb and one garlic clove for 5 minutes or until soft.
4. Stir in the apple, pecans and lemon zest. Remove from heat and add the rice and parsley. Mix well.
5. Remove pumpkin from the oven and fill it with the mixture. Return to the oven for 10–15 minutes.
6. In a bowl, mix lemon juice, tahini, the remaining garlic and enough water to make a dressing.
7. Top the stuffed pumpkin with pomegranate seeds and drizzle with the dressing. Serve hot.

Rich in nutrients and antioxidants, pumpkins are amazing superfoods that ought to be part of everyone’s diets year-round. But pumpkins are only in season for so long. Don’t miss out on their health benefits – go and get a few pumpkins before winter sets in.

Sources:

VeryWellFit.com

FoodRevolution.org

DelightfulEMade.com

BBCGoodFood.com