Like clockwork, September 1st hits and summer doesn’t just fade—it vanishes. Overnight, pumpkins take over porches, coffee shops, and grocery aisles. While their bright orange presence signals the season, the real value of pumpkins lies beneath the surface.
Health Benefits
Pumpkins are not only visually striking but also highly nutritious, offering a rich profile of vitamins, minerals, fiber, and antioxidants. They are an excellent source of provitamin A carotenoids, particularly beta-carotene, which the body converts into vitamin A (ODS). This nutrient is critical for maintaining healthy vision by supporting the function of retinal photoreceptors and preserving the integrity of the cornea. A single cup of cooked pumpkin supplies more than twice the Recommended Dietary Allowance (RDA) for vitamin A [1,2], making it a valuable contributor to eye health.
Besides vitamin A, pumpkin provides a substantial amount of dietary fiber (~3 grams per 1 cup cooked) [3], which promotes digestive regularity, supports a healthy gut microbiome, and may help moderate blood sugar levels by slowing carbohydrate absorption. Furthermore, it contains important minerals such as potassium and magnesium, which aid in regulating blood pressure and supporting cardiovascular health.
Moreover, pumpkin contains vitamins C and E; these antioxidants help protect cells by neutralizing free radicals and support immunity. Whether roasted, pureed, or baked, pumpkin fits easily into a variety of dishes, making it simple to enjoy these benefits any time of year.
In addition to the flesh, pumpkin seeds, often referred to as pepitas, provide plant-based protein, polyunsaturated fats (omega-3 and omega-6), magnesium, iron, and zinc, offering additional health benefits that complement those of the pumpkin itself.
Pumpkin Hummus
Equipment
- Food Processor
Ingredients
- 1 15- ounce canned pumpkin
- 2 tablespoons tahini
- 1 garlic clove chopped
- 1 tablespoon fresh parsley finely chopped
- ½ teaspoon salt
- 1 teaspoon olive oil
- ½ teaspoon cumin
- 1 tablespoon lemon juice
Instructions
- In a food processor, combine ingredients until smooth and creamy. If hummus is too thick, you can add 1 tablespoon of water at a time until desired consistency.
Nutrition
