Ingredient Spotlight: Pumpkin

Posted by Isabel Debnam on Oct 20, 2021 8:00:00 AM

The fall season is pretty much unmatched when it comes to warm, cozy meals packed with festive flavors and spices.  One of the most popular fall fruits that gets a lot of attention (for good reason) is pumpkin.  What many people may not know, however, is that pumpkin has incredible health benefits!


Pumpkin is considered a functional food all around the world, likely due to its anti-inflammatory, antioxidant, anti-diabetic, and anti-bacterial properties - to name a few. It’s extremely nutrient-dense, providing various nutrients such as vitamin A, vitamin C, vitamin E, carotenoids, fiber, potassium, and more.  All of these powerful nutrients render pumpkin a valuable ingredient for our bodies, boosting immune health, aiding in chronic disease prevention, promoting skin and eye health, etc.  In addition, it also has a high water content (94%!), making it extremely hydrating, while remaining fairly low in calories. 

So, now that you’re aware of the incredible benefits of pumpkin in your diet, you have the perfect excuse to eat pumpkin-everything this fall!  Lucky for you, pumpkin is such a versatile ingredient and can be used both in cooking and baking.  Buy it whole, canned or pre-cut - whatever you find most convenient (*be sure to look for an ingredient list with only pumpkin).  Try out some of the pumpkin recipes I’ve compiled below if you’re feeling festive!


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Written by: Isabel Debnam, a Registered Dietitian supporting the nutritional needs at Synergy Health Club Petaluma and Napa, managed by Active Wellness.