Fall Flavor: Discover the Health Benefits of Pumpkin

Fall is finally here, and so is pumpkin season! From pumpkin-spiced lattes to pumpkin pie, this ingredient finds its way into many of our favorite foods.
 
Not only is pumpkin delicious and versatile, but it also provides various health benefits. This winter squash supports vision, boosts immune function, and promotes healthy digestion.
 
Pumpkin is a great source of both vitamin A and fiber. Vitamin A is a fat-soluble vitamin that plays an important role supporting eye health and immune function. Fiber is a type of carbohydrate found in plant sources that helps you feel full, improves digestion, and maintains blood sugar levels.
 
Even adding a small amount of pumpkin can offer benefits.  ¼ cup of canned pumpkin puree provides over half of your recommended daily goal of vitamin A plus 2 grams of fiber.
 
There are many ways to incorporate pumpkin into your diet. Try some of these creative recipes to add sweetness to your meals and boost your vitamin A and fiber intake.
 

• Pumpkin Risotto with Goat Cheese
• Pumpkin Overnight Oats
• Pumpkin Zucchini Bread

REFERENCES:
Calcium I of M (US) C to RDRI for VD and, Ross AC, Taylor CL, Yaktine AL, Valle HBD. Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins. 2011. Accessed September 20, 2024. 
FoodData Central. Accessed September 20, 2024. 
Ioniță-Mîndrican CB, Ziani K, Mititelu M, Oprea E, Neacșu SM, Moroșan E, Dumitrescu DE, Roșca AC, Drăgănescu D, Negrei C. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022; 14(13):2641.
Office of Dietary Supplements - Vitamin A and Carotenoids. Accessed September 20, 2024. 

​By Peyton Walker, MS
MGH Dietetic Intern