Pumpkin season–autumn–has arrived! Are you one of those persons who go crazy during pumpkin season?  Does the onset of fall cause you to search out anything and everything pumpkin-related?

As you purchase your decorative pumpkins for carving up to put on your porch for Halloween, grab a variety of smaller pumpkins to prepare in your kitchen for consumption. Not only are they tasty; pumpkins have incredible health perks that you should definitely take advantage of. 

Powerful potassium

The high levels of potassium in pumpkin will put you—and your blood pressure in particular—in good stead. Eating potassium-rich foods like pumpkin helps lower your risk of getting a stroke. It also helps you avoid loss of muscle mass and defends the mineral density of your bones.

Bounty of beta-carotene

Pumpkin is one of the biggest and best sources of beta-carotene in the plant-based food world. Beta-carotene is a powerful antioxidant that gives some foods (like many pumpkins) their bright orange color. It converts to vitamin A when ingested and does wonders for your body. As an added bonus, it can help you look and feel younger!

Helps regulate blood sugar

Pumpkins are brimming with plant compounds that have been shown to have an incredible effect on glucose absorption. This benefit makes it an excellent choice for those who are prone to experience adverse blood sugar issues.

Immunity booster

Both the seeds and pulp of the pumpkin contain vitamin C. Add that to all the beta-carotene, and it’s a powerful immunity booster which helps create white blood cells to fight off infections and illnesses.

Fabulous fiber

Most of us don’t get enough fiber from our diet, but pumpkin can help us remedy that fiber deficit.  Eating enough fiber slows the rate at which your body absorbs sugar into the bloodstream. It also keeps your digestive system functioning smoothly, which in turn will help you stay regular and feel well.

Healthy ways to eat pumpkin

Treating yourself to pumpkin pie or a pumpkin spice latte (as scrumptious as they may taste) isn’t the best way to harness the powers of pumpkin for your health. Also, if you’re going to buy canned pumpkin, make sure that pumpkin is the only ingredient: nothing more, nothing less.

You can use pureed pumpkin in muffins and other baked goods instead of butter or oil for a more healthy treat. You can even make smoothies with pumpkin! Simply mixing it with nondairy yogurt and sprinkling cinnamon on top will give you a decadent and guilt-free treat.

Pumpkin can also be used in soups, stews, or curries. And please don’t forget the pumpkin seeds! Scoop them out, rinse them off, and allow them to dry. Then bake them with your favorite seasonings on top for a delicious snack you can take with you anywhere.

There are plenty of pumpkin recipes online (I’m a Pinterest fan, so that’s where I find most of my favorite recipes), so you’re sure to find one–or several–that you’ll love. Just avoid adding sugar and processed ingredients to it so you can truly enjoy its incredible benefits.

Two pumpkin recipes for the road

Crispy pumpkin chips

• Sugar pumpkin
• Olive oil
• Cinnamon
• Sea salt

Place parchment paper on a baking sheet. Cut the pumpkin open and thinly slice it, using a mandoline, if you have one.  Line up pumpkin slices on baking sheet, spray with olive or coconut oil, and cook at 250 degrees for approximately 20-25 minutes, or until chips appear crispy and done.  Sprinkle with cinnamon and sea salt.

Roasted pumpkin seeds

• 2 cups pumpkin seeds
• 3 tsps olive oil
• Cayenne pepper
• Garlic powder
• Onion powder

Clean seeds.  Toss with olive oil and spices, adding as many spices as you prefer. Spread seeds in a single layer on a baking sheet with no overlapping.  Bake at 325 degrees for 30-45 minutes.  Stir occasionally to ensure that the seeds bake evenly.

How do you incorporate pumpkin into your diet?