Are pumpkins good for you?

According to Rachel Kopec, an associate professor of human nutrition at Ohio State University, pumpkins are what nutrition experts call a nutrient-dense food, meaning they have a large amount of nutrients and fairly few calories.

"Pumpkin offers a unique combination of nutrients that have powerful effects on brain health, primarily through its rich content of antioxidants, vitamins, and minerals," said Timothy Frie, a nutritional neuroscientist.

Pumpkins are a high source of vitamin A, which plays a significant role in eye health. Christie Gagnon, a registered dietitian said that pumpkins are "packed full of vitamin A," which is a nutrient that can "lower the risk of developing cataracts, a common cause of blindness."

Vitamin A also helps promote "good eyesight," according to Michelle Rauch, a registered dietitian at the Actors Fund Home in New Jersey. "It plays an important part in forming and maintaining soft and skeletal muscle tissue, bone, and mucus membranes," she added.

According to Kopec, the vitamin A in pumpkin comes from plant pigments called carotenoids, which give pumpkins their golden color and can be converted into vitamin A.

Pumpkins also contain high amounts of vitamins C and E, which can act as antioxidants and can help protect the skin from damage from UV rays and pollution, according to Amanda Lynett, a dietitian specializing in gastroenterology at Michigan Medicine.

"Vitamin C aids neutrophils, a type of immune cell, in carrying out various immune functions such as getting rid of harmful bacteria," said Mackenzie Burgess, a registered dietitian. "With flu season just around the corner, consuming more pumpkin may be a great way to support your immune system," she added.

Julia Zumpano, a registered dietitian at Cleveland Clinic, also added that pumpkin is high in fiber, which helps with blood sugar management.

According to Lynett, the types of fiber found in pumpkin can also help those suffering from diarrhea or constipation by absorbing water and helping stool to move through the colon. Pumpkin is also "a little gentler on the digestive tract" than other types of high-fiber foods like kale or beans, Lynett said, which have more "roughage" and can be harder to digest.

Pumpkins are also a good source of potassium. "There are about 250 milligrams of potassium per half-cup serving of cooked pumpkin," said Kimberly Baker, director of the Clemson University Extension Food Systems and Safety Program. "Potassium helps to contract muscles, regulates fluid and mineral balance within the cells of the body, and helps to maintain normal blood pressure."

Pumpkin seeds are good for you too. Whether shelled or unshelled, pumpkin seeds can be a good source of protein, fiber, healthy fats, iron, magnesium, and zinc, the New York Times reports.

"Pumpkin seeds are particularly beneficial due to their high levels of magnesium, zinc, iron, and tryptophan. ... Tryptophan, an amino acid found in pumpkin seeds, is a precursor to serotonin, a neurotransmitter that regulates mood, sleep, and appetite," Frie said. "By promoting optimal serotonin levels, pumpkin seeds can help improve mood stability, reduce symptoms of depression and enhance sleep quality."

Even the pumpkin spice flavoring found in many drinks and foods can have some health benefits. Pumpkin spice doesn't actually contain pumpkin but is usually a combination of cinnamon, ginger, nutmeg, cloves, and allspice.

According to Samantha Dieras, who serves as director of ambulatory nutrition services at Mount Sinai Hospital, cinnamon and ginger can reduce blood sugar and high cholesterol. In addition, ginger and nutmeg can help with indigestion, bloating, gas, and nausea, and cloves can support your immune system while allspice can aid your metabolism.

Healthy ways to eat pumpkin this fall

There are a number of ways you can incorporate more pumpkin into your diet. It can be roasted, pureed into soup, or incorporated into muffins, bread, or pancakes. You can also snack on pumpkin seeds or add them to salads, oatmeal, or yogurt.

According to Lynett, canned pumpkin is just as nutritious as puree made from scratch, and much easier and more convenient. Just be sure you're buying plain pumpkin puree and not pumpkin pie filling, which can have added sugar and sodium and not as much fiber.

Lynett said she likes to add a scoop of pumpkin puree to oatmeal or plain yogurt and top it off with a sprinkle of cinnamon and a "little drizzle of maple syrup."

Lynett added that you can also use canned pumpkin for "hearty savory dishes" like chilis, soups, enchiladas, curries, and pastas.

If you're looking to buy a pumpkin to eat, avoid the large pumpkins sold for jack-o'-lanterns and seasonal décor. While you can scoop out the seeds and eat them, if you want to cook pumpkin from scratch, look for small pie pumpkins in your grocery store.

And if you're considering a pumpkin spice latte, they can have some health benefits. However, Elizabeth Sharp, a board-certified internal medicine physician and founder of Health Meets Wellness, noted that some pumpkin spice lattes are not as healthy traditional lattes because of the added sugar, fat, and preservatives that come with pumpkin spice syrup and whipped cream.

Dieras added that people with health conditions such as diabetes will experience elevated blood sugar if they drink pumpkin spice lattes regularly.

Ultimately, the key "is the quantity and quality of the ingredients used," Dieras said. "If you're making [it] at home and using fresh, healthy ingredients, the latte can be part of a healthful diet and provide benefits." (Noble, Vogue, 9/12; Moniuszko, CBS News, 8/22; Messier/Moore, Fox News, 9/7; Callahan, New York Times, 10/24/23)

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