Every October, pumpkins get the spotlight – carved into lanterns that light up the night, used in spiced coffee, or lined on supermarket shelves.
But once the Halloween decorations are taken down, most of us forget about their nutritional benefits. And that's a shame, because pumpkins and their seeds are rich sources of nutrition that deserve a permanent place in the kitchen, not just for the October holidays.
Health hidden in the color orange
The orange flesh of pumpkins is rich in carotenoids, plant pigments that give them their bright color. Beta-carotene, the most abundant of these, is converted in the body into vitamin A, which supports vision, skin health, and the immune system.
Studies show that diets rich in carotenoids are linked to reduced inflammation and a reduced risk of chronic diseases, from heart disease to some types of cancer.
Pumpkins are also a good source of vitamin C, which boosts immunity and helps produce collagen for healthy skin. Additionally, their high potassium content supports heart health and helps balance sodium in modern diets.
A portion of cooked pumpkin (about 100g) provides over 2g of fiber, which helps stabilize blood sugar, supports gut health, and keeps you feeling fuller longer.
Which types of pumpkins are the tastiest to eat?
Crown Prince: With blue-gray skin and deep orange flesh, it has a rich, nutty flavor.
Kabocha (Japanese Pumpkin): Dense, sweet and very rich in beta-carotene.
Butternut Squash: Its sweet and tender flesh is ideal for roasting or soups.
Hokkaido (Red Kuri / Chestnut): Light nutty flavor, edible skin and ideal for salads and baking.
Harlequin Squash: Small, colorful, and easy to find, ideal for steak or salads.
All can be baked, steamed, or mashed, and offer a good mix of vitamins A, C, and E, potassium, and fiber.
Pumpkin seeds: small but mighty
Pumpkin seeds are rich sources of minerals, especially zinc, magnesium, and selenium, important for immunity, gut health, and hormonal balance.
Zinc helps produce white blood cells, which fight infections.
Selenium helps regulate inflammation and supports the thyroid.
Magnesium improves muscle relaxation, sleep quality, and bowel regularity.
Seeds are also rich in fiber and plant protein, which feed the good bacteria in the gut microbiome, improving digestion, mood, and immunity.
You can consume them raw, roasted, or ground. Roasting brings out the flavor, but for maximum benefits, cold-processed or ground seeds are easier to digest and absorb the minerals better.
Improving sleep
Pumpkin seeds contain tryptophan, an amino acid that the body converts into serotonin and melatonin — hormones that regulate mood and the sleep cycle.
Along with magnesium, a handful of pumpkin seeds before bed can be a natural aid to better sleep.
How to add more pumpkin to your diet
Roast pieces of pumpkin with olive oil, cumin, and garlic.
Add cooked pumpkin to smoothies for creaminess and carotenoids.
Mix pumpkin puree into batter for pancakes or muffins.
Sprinkle pumpkin seeds over salads, soups, or yogurt.
Try pumpkin hummus – mix roasted pumpkin with chickpeas, lemon juice and tahini.
Instead of throwing away your pumpkin after Halloween, save the flesh and seeds and enjoy all the benefits of this incredible vegetable all fall long. /GazetaExpress/
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