From jack-o’-lanterns to pumpkin spice lattes, pumpkin’s appearance at farm stands, stores, and bakeries is the de facto sign that fall has arrived. But unless it’s in a pie, you might not think about carving out room for pumpkin in your diet. That’s too bad because like other winter squashes, pumpkin and foods made with it have a lot going for them nutritionally—provided you choose carefully. Our breakdown below gives you the details.
1. Fresh Pumpkin
Pumpkins, a type of squash, can be used in sweet or savory dishes—smaller varieties (sometimes called sugar pumpkins) are best for pie; larger ones used for jack-o’-lanterns tend to be bland and watery. Pumpkins offer up antioxidant carotenoids, some of which convert to vitamin A in the body. One cup cooked has nearly all the vitamin A you need daily. Fresh pumpkin has 3 grams of fiber, good amounts