11 Reasons You Should Eat As Much Pumpkin As Possible

0 Reasons You Should Eat As Much Pumpkin As Possible

Updated October 26, 2019. | Pumpkins aren’t just a Halloween ornament — as pretty as they look in your fall centerpiece. They are also a versatile, nutrient-rich fruit that is tasty and high in fiber. Pumpkins also contain seeds which boast a whopping serve of protein. Fall is upon us, which means cheaper pumpkins and greater availability. So why not cook them up and devour, rather than just carve them?

Pumpkins are nutrient-rich.

11 Reasons (And Recipes) To Eat Pumpkin This Fall


Pumpkin is a source of potassium.

1. Pumpkin is High in Potassium

Pumpkin seeds are high in potassium. They’re a popular snack, particularly in Mexico, where they are called “pepitas.” One hundred grams of pumpkin seeds contain around 919 milligrams of potassium. Every day, the body needs around 100 milligrams of potassium at the very least, but the recommended daily intake for an adult is around 4,700 milligrams.  The mineral supports heart health, bone strength, muscle strength, and blood pressure. Sweet potatoes, bananas, avocados are also good sources of potassium.

These pumpkin cookies bars are packed with chocolate chips. | Feasting on Fruit

2. Chocolate Chip Pumpkin Pie Magic Cookie Bars

This magic recipe is where your favorite pie meets your favorite cookie. With crisp pecan crust, spiced filling and a dose of chocolate chips, how could these be turned down?

Get the recipe here.

Pumpkins are beneficial for eye health.

3. Eating Pumpkin Is Good For Eye-Health

Did your mother ever tell you that carrots are good for eyesight? Just like carrots, pumpkin contains many vitamins and anti-oxidants which are shown to be able to prevent degenerative eye damage, aging, and body degeneration. One of the best-known sources of beta-carotene is pumpkin, which is why this fruit has a vibrant, orange color. Once consumed, the body converts beta-carotene into Vitamin A. Vitamin A helps keep the cornea clear, which is essential for good vision.

This pumpkin pie smoothie is simple and tasty. | Beaming Baker

4. Vegan Pumpkin Pie Smoothie

Pumpkin pies aren’t just for baking. You can base your smoothies around these flavors too. This recipe requires just six ingredients: coconut milk, bananas, pumpkin puree, maple syrup, pumpkin pie spice, and vanilla extract. It’s guaranteed to get you feeling festive for fall.

Get the recipe here.

Use pumpkin puree when baking. | Vegan Baking

5. Pureed Pumpkin Is A Good Baking Substitute

When baking recipes call for oil, butter or margarine, pumpkin puree can be used instead, which delivers a thickening, creamy texture and a sweeter taste. Pumpkin puree is also lower in calories and higher in fiber than oil, margarine or butter, making it the perfect healthy substitute in rich, moist cakes and muffins.

Find out one method of making it here.

Indulge in cinnamon doughnuts. | Oh She Glows

6. Mini Cinnamon Sugar Pumpkin Spiced Doughnuts

Is a donut ever a true donut until rolled in vegan butter and cinnamon sugar? These pumpkin doughnuts are the perfect combination of fall food and comfort food. Warning, drooling and indulging is inevitable.

Get the recipe here.

Pumpkins are loaded with zinc, which is good for fertility.

7. Pumpkin Is Great For Fertility

Pumpkin seeds are “a real powerhouse for fertility,” according to Baby and Child. They’re packed with zinc, which supports fertility by regulating normal hormone function and ovulation. Zinc also plays a role in egg cell development, fertiziliation, and embryo development.

Add cashew cream cheese to these pumpkin muffins. | Connoisseur Veg

8. Vegan Pumpkin Muffins with Cashew Cream Cheese Frosting

Everyone will love these moist, rich, and classic fall-flavored pumpkin muffins with a rich cashew cream cheese frosting.

Get the recipe here.

Pumpkins are packed with essential vitamins and minerals.

9. It’s Just Really Good For You

According to Medical News Today from the USDA National Nutrient Database“Consuming one cup of cooked, canned pumpkin would provide well over 100 percent of our daily needs for vitamin A, 20 percent of the daily value for vitamin C, 10 percent or more for vitamin E, riboflavin, potassium, copper, and manganese, and at least 5 percent for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.”

Does it get healthier than that?

This pumpkin chili is warming and quick to make. | Veggies Save The Day

 10. Pumpkin Chilli

The recipes so far have been sweet, dessert-esque treats, so why not spice up the kitchen with a vegan pumpkin chili? If rushed for time, you’ll be pleased to know that this recipe comes together in less than 30 minutes and uses staples you’ll probably have in the cupboard. This chili includes spicy, nutritious and comforting ingredients.

Get the recipe here.

A seasonal favorite. | Food With Feeling

11. Vegan Pumpkin Pie

Pumpkin pie is the crown jewel of the holiday dessert table. This vegan pumpkin pie recipe is a stress-free dessert: just blend the filling, pour over a dairy-free pie crust, and bake.

Get the recipe here.