Pumpkins Aren’t Just for Pie: Here’s Why They’re a Health Goldmine

Considered an autumnal medicinal food, orange pumpkins are in season from October through December and are rich in beneficial nutrients like minerals and dietary fiber. Let’s take a closer look at the benefits of pumpkins.

Pumpkin Power: Why It’s Good for You

Pumpkins are loaded with beta-carotene, which helps activate Natural Killer (NK) cells—key players in your immune system. Plus, they’re rich in vitamins A and C, boosting your immunity and helping to lower cholesterol levels. Talk about a win-win!

With a high water content and lots of potassium, pumpkins are also excellent for detoxing and reducing water retention. Traditionally, they’ve been used to relieve bloating and swelling—perfect for those looking to shed a little extra water weight.

Pumpkin is especially beneficial for those recovering from illness, the elderly, new moms, and anyone with a sensitive stomach. The natural sugars are easy to digest, and at a low-calorie count, pumpkins are a fantastic option if you’re watching your waistline.

How to Enjoy Pumpkin

Pumpkin is super versatile and can be enjoyed in so many dishes—think pumpkin porridge, steamed pumpkin, pumpkin pancakes, or even pumpkin syrup. You can sip it as tea or snack on the seeds with a rice punch.

Pumpkin for Sweet Treats

Got a sweet tooth? Pumpkins make delicious pies, especially when paired with nuts like almonds, which add flavor and texture. The healthy fats in pumpkin—monounsaturated and polyunsaturated fatty acids—can help improve blood sugar control and support insulin function.

Almonds are also packed with dietary fiber, which helps prevent post-meal sugar spikes and keeps blood sugar levels nice and steady.

Pumpkin’s Natural Sweetness

Autumn pumpkins are naturally sweet, with a Brix level (a measure of sugar content) ranging from 14 to 16, even higher than pears or peaches. To avoid going overboard on the sweetness, you might want to dial back the sugar, honey, or whipped cream when baking pumpkin pies.

And don’t forget—pairing sugary pies with soda or high-fructose drinks can be a recipe for sugar overload, so watch your sugar intake!