It’s the season of cozy fall flavors and decorations, which includes aesthetically pleasing arrangements of gourds and pumpkin carving. But have you considered eating these autumn statement pieces (other than in a pumpkin spice latte)?
Pumpkins are a well-known winter squash we commonly associate with jack-o’-lanterns, pies and pumpkin spice beverages. But beyond these claims to fame, pumpkins are full of vitamins and minerals, whether you’re interested in preparing raw pumpkin, canned pumpkin or pumpkin seeds.123
Another unsung hero of the winter squash family? Butternut squash.4 Like pumpkins, butternut squash contains significant amounts of essential nutrients while remaining relatively low in calories and sugar (as long as neither is cooked into a dessert).
The health benefits of consuming these winter squashes include:
- Eye health: Pumpkin is particularly beneficial for your eyes as it is high in vitamin A, vitamin C, zinc, lutein and zeaxanthin.5678
- Cancer risk: Rich in antioxidants like beta-carotene and vitamin A, pumpkins may be associated with a lower risk of developing cancer, though further research is necessary.10
- Immune strength: Full of iron, vitamin A, vitamin C, and plenty of other vitamins, pumpkins and butternut squash give your immune system a healthy boost.111213
- Heart health: Both squashes contain high levels of potassium (around 10% of your daily value per 100 grams) and high dietary fiber, which support your heart health.1415
- Blood sugar: High amounts of fiber are also great for managing blood sugar.16 Additionally, ongoing studies are analyzing how pumpkins may influence our insulin production and sensitivity.17
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Looking for some menu inspiration? Here are some delicious recipes to get started:
- Roasted Butternut Squash
- Butternut Squash Soup
- Butternut squash pasta
- Butternut squash salad
- Pumpkin Soup
- Roasted Pumpkin Seeds
- Pumpkin ravioli
- Slow cooker pumpkin curry
Resources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Pumpkin, raw. Accessed October 18, 2022.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Pumpkin, canned, cooked. Accessed October 18, 2022.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Pumpkin seeds, unsalted. Accessed October 18, 2022.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Squash, winter, butternut, raw. Accessed October 18, 2022.
- Nutrients. Vitamin C and the Lens: New Insights into Delaying the Onset of Cataract. Accessed October 18, 2022.
- National Institutes of Health. Vitamin A and Carotenoids - Health Professional. Accessed October 18, 2022.
- Annual Review of Nutrition. Lutein and Zeaxanthin Isomers in Eye Health and Disease. Accessed October 18, 2022.
- Eye. Nutrition supplements and the eye. Accessed October 18, 2022.
- National Cancer Institute. Antioxidants and Cancer Prevention. Accessed October 18, 2022.
- Plants. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Accessed October 18, 2022.
- Molecular Aspects of Medicine. Iron in infection and immunity. Accessed October 18, 2022.
- Journal of Clinical Medicine. Role of Vitamin A in the Immune System. Accessed October 18, 2022.
- Nutrients. Vitamin C and Immune Function. Accessed October 18, 2022.
- National Institutes of Health. How too little potassium may contribute to cardiovascular disease. Accessed October 18, 2022.
- Journal of Chiropractic Medicine. Dietary Fiber is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-Analysis. Accessed October 18, 2022.
- Centers for Disease Control and Prevention. Fiber: The Carb That Helps You Manage Diabetes. Accessed October 18, 2022.
- Plants. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Accessed October 18, 2022.
