We’re getting close to wrapping up my healing food series. October’s focus is on pumpkins, a popular and beloved winter squash. If you aren’t familiar with this series you can read more about it in this post, but each month I’ve been highlighting a certain food and the nutritional impact it has on the body.
While commonly viewed as a vegetable, pumpkin is actually a fruit, as it contains seeds. That said, it’s nutritionally more similar to vegetables than fruits. In addition to its delicious taste, pumpkin is incredibly nutritious and linked to many health benefits. Here’s a look at a few of those….
- Pumpkin is high in vitamins and minerals, particularly vitamin A, while also being low in calories.
- Pumpkin contains a high antioxidant content, which may protect your cells against damage by free radicals and lower your risk of cancer.
- Pumpkin is high in vitamins A and C, which can help boost your immune system. Its supply of vitamin E, iron and folate may strengthen your immunity as well.
- Pumpkin is considered a nutrient-dense food. That means it’s incredibly low in calories despite being packed with nutrients.
- Pumpkin is a good source of potassium, vitamin C, fiber and antioxidants, which have been linked to heart health benefits.
- Pumpkin contains compounds that promote healthy skin
There are so many ways in which pumpkin can be used, which is made evident by the number of recipes included below. Lets not forget about its seeds as they’re also edible and highly nutritious.
Pumpkin Bundt Cake with Maple Pecan Glaze
Key Ingredients
Pumpkin Bundt Cake
Nourish
Two Ingredient Pumpkin Pancakes
Sinful Nutrition
Whole Wheat Apple Pumpkin Muffins
Your Choice Nutrition
Pumpkin Almond Butter
Key Ingredients
Guilt Free No Bake Protein Packed Pumpkin Pie
And a Dash of Cinnamon
Vegan Pumpkin Pasta with Pumpkin Bean Balls
Cozy Peach Kitchen
Pumpkin Pie Oatmeal Protein Bars
And a Dash of Cinnamon
Pumpkin, Carrot and Raisin Muffins
Key Ingredients
Classic Vegan Pumpkin Pudding
Cozy Peach Kitchen
Pumpkin Fig Bars
Danielle Judson RDN
Pumpkin Oatmeal with Spiced Apples
Judy Matusky
Pumpkin Pie Smoothie
Key Ingredients
Chewy Pumpkin Hemp Granola Bars
Bucket List Tummy
White Bean and Pumpkin Hummus
Key Ingredients
Pumpkin Sweet Potato Alfredo Sauce
Queen of My Kitchen
Pumpkin Spice Seedy Slow Cooker Granola
Live Best
Gingersnap Pumpkin Pie
Live Best
Pumpkin Bread Pudding Cups
Nutrition Starring You
Pumpkin Pound Cake with Collagen
Kroll’s Korner
Pumpkin Protein Pancakes
Nutrition Starring You
Baked Pumpkin Donuts
Key Ingredients
Pumpkin Spice Granola
Key Ingredients
Flourless Greek Yogurt Pumpkin Muffin Bites
Kroll’s Korner
Other post from my Healing Foods Series:
January: Citrus
Februray: Broccoli
March: Artichokes
April: Salmon
May: Berries
June: Eggplant
July: Bell Peppers
August: Flaxseeds
September: Apples

So many great ways to use pumpkin! I seriously don’t get sick of it 🙂 Love this series you’re doing, too.