Health Benefits of PumpkinThere is probably a lot you don’t know about this “fruit,” including the health benefits of pumpkin. Although pumpkin is nutritionally more similar to vegetables than fruit, pumpkin is scientifically considered a fruit because it contains seeds. This fruit is native to North America and is a type of winter squash that is popular around Halloween and Thanksgiving.  How many of you love when the pumpkin spice latte is available at your local coffee shop?


Let’s talk for a minute about the health benefits of pumpkin.

  • Because pumpkin is about 90% water, it is relatively low in calories. Besides containing less than 50 calories per cup, pumpkin is rich in fiber which will help keep you feeling fuller longer.
  • It is packed with vitamins and minerals and is an excellent source of beta-carotene (note it’s brilliant orange coloring), which your body converts to vitamin A. High vitamin A, lutein and zeaxanthin in pumpkin may protect your eyes against sight loss. As crazy as it sounds, this also allows pumpkin to act as a natural sunblock and helps keep your skin strong and healthy.
  • Pumpkin has high antioxidant content which reduces risk of chronic disease such as heart disease and cancer. It is also high in vitamins A and C which help aid the immune system.
  • This fruit is delicious, versatile and easy to add to your diet. We have seen it as a popular ingredient in coffee flavorings, pies, cakes, soups and roasted vegetables. The seeds are also edible and may improve bladder and heart health.


Did you know that processing can change pumpkin’s health benefits? This is a great article that we found. It’s worth the read if you like to cook with pumpkin.

How Processing Changes Pumpkin’s Health Benefits
Here’s a case where canned may be better than fresh
Read in Consumer Reports:


Health Benefits of PumpkinPumpkin can be found in many varieties.  You can buy a whole pumpkin, find it pre-cut or canned.

  • Whole pumpkins have a very tough skin so you may need a few muscles to slice into it. Once you cut it, scoop out the seeds and any stringy parts, then slice the pumpkin into wedges for easiest handling.  Just add salt and pepper and roast the pumpkin for a delicious side dish.
  • When buying canned pumpkin, be sure to read the labels carefully. Not all canned pumpkin will be 100% pumpkin. Watch this closely and specifically avoid added ingredients such as sugar.

If you ever want to prepare recipes including pumpkin, you’ll probably also need some Pumpkin Pie Spice.  Try this simple recipe to make an anti-inflammatory spice mix.  Then check out our other recipes including pumpkin:


Pumpkin Pie Spice

Pumpkin Pie Spice

Course Spice Mix


  • ¼ cup ground cinnamon
  • 2 Tbsp ground ginger
  • 2 tsp ground cloves
  • 1 tsp ground nutmeg
  • ½ tsp ground cardamom optional


  • Mix all ingredients until well combined.
  • Store in an airtight container up to 3 months.
Keyword Anti-Inflammatory, Spice Mix

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