Nutritionally, pumpkins are overachievers. Their cheery orange color tells you they’re rich in the antioxidant vitamin A. In fact, just a 1/2 cup of canned pumpkin provides more than three times the daily recommended intake of vitamin A, which can be hard to get from other foods. Vitamin A is essential for everything from vibrant skin to brain health.
In addition, pumpkin is a good source of fiber and has less than 50 calories per serving, helping to fill you up and promote weight management.
Their seeds are nutritional powerhouses, too – they provide protein, iron and zinc and are high in magnesium. Magnesium is often depleted from your body when it’s stressed and pumpkin seeds can be a great way to replenish the mineral.