From Carving to Nourishing: The Benefits of Pumpkins

The benefits of pumpkins

As the final candy wrappers from Halloween are swept away and the crisp autumn air settles in, we’re here to tell you that the pumpkin party is far from over. In this blog, we’re delving into the world of this vibrant orange wonder, not just as a festive decoration but as a powerhouse of nutrition and goodness. Keep reading to find out why pumpkins are more than just a Halloween mascot and stay tuned for a special bonus at the end, a recipe for Crunchy Pumpkin Pie that is sure to become a seasonal favorite!

A pumpkin is a type of winter squash, belonging to the Cucurbitaceae family which encompasses over 800 species of plants known as cucurbits or gourds. These include watermelons, cucumbers, melons, and more. While pumpkins are most prominently featured during the Halloween and Thanksgiving seasons in the United States, they serve a versatile array of purposes, from carving jack-o-lanterns to crafting soups, desserts, breads, and even roasting pumpkin seeds.

8 Benefits of Pumpkins

  1. Very Nutritious and Rich in Vitamin A – Pumpkins are rich in Beta Carotene, which converts into our bodies as Vitamin A. We need Vitamin A for good vision and eye health, healthy skin and mucous membranes, and a strong immune system.
  2. May Reduce Your Risk of Chronic Diseases – Pumpkins contain antioxidants that can neutralize free radicals, molecules produced by our bodies that destroy harmful bacteria before it can damage our cells
  3. Boosts Immunity In addition to Vitamin A, pumpkins also contain Vitamin C, Vitamin E, folate, and iron, all of which strengthen our immune system.
  4. Protects and Sharpens Your Eyesight – A single cup of pumpkin provides an impressive 200% of your daily recommended intake of Vitamin A. Your eyes will thank you if you add pumpkin to your diet!
  5. Improves Your Heart Health – Pumpkin is a heart-healthy food due to its rich content in Potassium, Vitamin C, and fiber, all of which are associated with heart benefits, including lowering blood pressure, and reducing your risk of a stroke.
  6. Contains Compounds That Promote Healthy Skin – Who knew glowing skin meant consuming more pumpkin! In fact, Vitamin A can act as a natural sunblock. Containing Vitamin, C, Vitamin E, zeaxanthin, and many more antioxidants, pumpkins are loaded with nutrients that are great for your skin.
  7. Versatile and Easy to Add to Your Diet – The sweet flavor of pumpkins makes it a popular ingredient in so many different dishes, savory AND sweet.
  8. May Boost Mood and Aid Depression – Findings from the British Journal of Psychiatry showed positive results from giving pumpkin seeds to children diagnosed with depression.

The Perfect Crunch Pumpkin Pie Recipe

In line with The StayWell Company’s heart-healthy guidelines, this pie minimizes oil in the crust and embraces skim milk for the filling. This recipe serves 9!

Ingredients for the Pie Crust

  • 1 cup quick-cooking oats
  • 1/4 cup whole-wheat flour
  • 1/4 cup ground almonds
  • 2 tbsp. brown sugar
  • 1/4 tsp. salt
  • 3 tbsp. vegetable oil
  • 1 tbsp. water

Ingredients for the Pie Filling:

  • 1/4 cup packed brown sugar
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. ground nutmeg
  • 1/4 tsp. salt
  • 1 egg, beaten
  • 4 tsp. vanilla
  • 1 cup unsalted canned pumpkin
  • 2/3 cup evaporated skim milk


  1. Preheat oven to 425 degrees.
  2. Mix the oats, flour, almonds, sugar, and salt together in a small mixing bowl.
  3. Blend oil and water together in a measuring cup with a small whisk until emulsified.
  4. Add oil mixture to dry ingredients and mix well. If needed, add a small amount of water to hold the mixture together.
  5. Press into a 9-inch pie pan and bake for 8-10 minutes, or until light brown.
  6. Turn down oven to 350 degrees.
  7. Mix sugar, cinnamon, nutmeg, and salt together in a bowl.
  8. Add egg and vanilla. Mix to blend the ingredients.
  9. Add pumpkin and milk.
  10. Stir to combine.
  11. Pour into prepared pie shell.
  12. Bake for 45 minutes at 350 degrees or until knife inserted near center comes out clean.

Pumpkins are more than just a fall favorite; they’re packed with health benefits. From heart health to immune support, this vibrant fruit offers a natural boost to your wellbeing. So, the next time you enjoy pumpkin, know that you’re also doing something good for your body!

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