10 Surprising Health Benefits of Pumpkins and Pumpkin Seeds

4. They may help you look younger.

No, you can’t eat pumpkin in lieu of wearing sunscreen, but the beta-carotene in it provides some protection against UV rays that contribute to wrinkles, sun spots and skin cancer. Vitamins C and E in pumpkin serve as potent antioxidants that reduce damage caused by free radicals and promote the production of collagen, which helps keep skin youthful and supple, Lakatos says.

5. They aid with digestion, gut health and regularity.

“Incorporating pumpkin into your diet year-round ... is a great way to increase fiber in the diet,” says Molly Kimball, a registered dietitian from New Orleans. Pumpkin contains soluble and insoluble fiber, which manage blood sugar and support a healthy microbiome.

6. Canned pumpkin is healthy, but read labels carefully.

Fresh is best, but canned is a pretty close second and usually much more convenient. The key, Kimberlain says, is to make sure you buy the version with only one ingredient: pumpkin! She notes that grocery stores often keep 100 percent canned pumpkin right next to “canned pumpkin pie mix,” which might look similar at first glance but contains added sugars and other ingredients.

Pure canned pumpkin can be added to smoothies, oatmeal, baked goods, pancakes and much more. Need just a small amount? Pour the remainder into small, freezer-safe containers (or into a silicone ice cube tray covered with a gallon-size zip-close bag), freeze it and defrost as needed. ​“Fresh pumpkin pulp tends to be thinner than canned, and though this moisture can be reduced by straining the pureed pumpkin, many people choose to use canned pumpkin for a more consistent finished product,” Kimball says.

7. Pumpkin spice may be good for you, but the lattes are not

Most of these frothy drinks are totally pumpkinless, though some versions contain a smidgen. In either case, the biggest problem is that these are really indulgent desserts in disguise: A 16-ounce cup may have as many as 400 calories, 50 grams of sugar and nearly half the maximum amount of saturated fat you should get in an entire day. That’s equivalent to about 12 teaspoons of sugar. If you can’t pass it up, ordering yours with skim milk, less syrup and no whipped cream will blunt the damage. 

Pumpkin pie spice doesn’t contain any pumpkin either, but this spice blend (typically cinnamon, nutmeg, ginger and allspice) offers plenty of health benefits — provided you use it to add flavor to otherwise healthy foods. Cinnamon might help balance blood sugar, ginger may relieve minor stomach upset, and nutmeg has B vitamins and minerals, Kimberlain says. Try adding this seasoning to unsweetened applesauce, oatmeal or regular coffee or tea.

8. It’s technically a fruit and works in savory and sweet recipes.

Many people think of pumpkin as a vegetable, but treat it as a fruit by saving it for sweet drinks and desserts. By scientific definition, a fruit develops from the flower of a plant, so pumpkin fits the bill. And pumpkin itself isn’t inherently sweet; it’s all about what you pair with it. “Pumpkin is very versatile,” says Kimberlain, who likes to use it in risottos and chilies or simply roast it and serve as a side dish.

Lakatos is a fan of pumpkin seed butter, an earthy green paste you can buy or make yourself by pureeing pumpkin seeds with a small amount of sea salt. “I often recommend it to vegetarians, because it’s a good deal higher in protein than most nut butters,” she says. (It has about 9 grams per serving.)

When you’re craving something with a little sweetness but don’t want to go overboard, try Lakatos’ recipe, below, for Pumpkin Pie Oat Breakfast Muffins. It incorporates canned pumpkin and pumpkin seeds and has a reasonable 8 grams of sugar per muffin. (A typical blueberry muffin, in contrast, can have as much as 35 grams.)

9. You can use pumpkin all year long.

“Pumpkin isn’t just for holiday baking,” Kimball says. The texture of pumpkin puree makes it a good fat substitute in recipes, so swapping it for eggs, butter or oil will slash fat and calories.

Substitute pumpkin puree for equal amounts of fat, for up to two-thirds of the fat called for in a recipe, Kimball advises. Just be selective about when you use it; the color and flavor are distinctive and ideal for brownies and bread, but perhaps not for a chocolate chip cookie, she says.​

10. Pumpkin seeds are packed with nutrients

When you’re carving your jack-o’-lantern, don’t trash the seeds. Also called pepitas, they are surprisingly nutritious, Lakatas says. They are a good source of magnesium, and an estimated 70 percent of Americans fall short of their magnesium needs, according to Lakatas. 

“Magnesium is very important when it comes to relaxing the muscles and calming the brain, assisting with a good night’s rest,” she says, adding that magnesium can also help lower blood pressure, especially eaten in combination with a heart-healthy diet. Pumpkin seeds are also a good source of fiber, with 1 cup providing about 12 grams — as much as the average American gets in an entire day. But older women should get 21 grams per day, and men should aim for 30 grams. Whether you purchase them shelled or unshelled, be sure to look at serving size. “It is very easy to overeat seeds and nuts,” says Laurie Block, a registered dietitian nutritionist at Weill Cornell Medicine in New York City. She also advises checking the label of store-bought seeds to keep an eye on any added fats from roasting them in oil. If you have a history of digestive issues, limit the number of seed shells you eat, too, Block says.

Delicious ways to use them? Lakatas’ twin sister and fellow nutritionist Tammy Lakatas Shames has plenty of suggestions. Roast them and add them to oatmeal, cereal or yogurt. Include them in muffins, granola, bread and pancakes. “Add them to salads and soups for crunch and texture. Make a trail mix with pumpkin seeds, almonds, walnuts and dried organic raisins,” she recommends. “So pick them out of your jack-o’-lantern, soak them and rinse them and roast them for a nutritious snack.”