One benefit of living in the Philadelphia area is the joy of the four distinct seasons. In addition to cozy sweaters, crisp leaves of red and gold, spooky haunted hayrides and hot mugs of apple cider, there is one truly iconic symbol of the fall season – pumpkin! As a lover of all autumnal foods and an especial adoration of all things pumpkin, how fitting it is to divulge this festive and nutritious member of the squash family.
Health benefits of pumpkins
With the beginning of fall comes the autumn harvest. With the harvest come plenty of opportunities to incorporate nature’s bounty into your diet: apples, corn, grapes, squash, pomegranates, and pumpkins, among many others. The pumpkin is a versatile plant belonging to the Cucurbitaceae family, also referred to as the gourd family (fun fact: other members of this family include squash, zucchini, cucumber and watermelon). Featuring flowers, flesh and seeds, pumpkins are edible and rich in vitamins and minerals. They are an excellent source of vitamin A. According to the National Institutes of Health, 1 cup of cooked pumpkin contains over 200% of the recommended daily intake (RDA) for vitamin A, aiding vision. Additionally, pumpkins are a great source of dietary fiber, a type of carbohydrate that contributes to prolonged satiety and healthy weight management. They are also a good source of vitamin C and beta-carotene, both of which are antioxidants that may play a vital role in cancer prevention.
When looking for a recovery food after a rigorous workout, a pumpkin smoothie may be a great choice. Similar to bananas, 1 cup of cooked pumpkin boasts roughly 400 milligrams of potassium, a mineral that helps restore the body’s delicate balance of electrolytes and maintain optimal muscle function. Who knew that pumpkins packed so many nutritional benefits along with delicious taste?
Celebrate pumpkins all throughout the holiday season
There are several local festivals and orchards for you, your friends, and family to explore this fall. Click here for a list of pumpkin patches in the greater Philadelphia area, highlighting orchards in Berks, Bucks, Chester, Delaware, and Lancaster counties. Browse some of the remaining fall festivals happening through November. Where do you like to go pumpkin picking?
Get cooking with pumpkins, for breakfast, lunch, or dinner
Pumpkin truly lives up to its name as a versatile plant; countless recipes incorporate pumpkin into the three main meals of the day. For breakfast, whip up a fresh batch of whole-wheat pumpkin pancakes, try a classic recipe with an autumn twist like
pumpkin risotto for lunch or make your own savory pumpkin ravioli for dinner. Looking for more inspiration? Click here for additional pumpkin recipe ideas.
For dessert, you may wish to indulge in this gluten free pumpkin cheesecake which is safe for those also with gluten intolerance or Celiac Disease. What is your favorite pumpkin recipe?
While your kids have fun scooping out the pumpkin guts, be sure to save the seeds for this hands-on snack experience from the Academy of Nutrition and Dietetics. 
What’s more, pumpkin seeds are naturally rich in plant-based chemicals called phytoesterols, which have been shown in research to reduce LDL (bad) cholesterol, making them a heart healthy snack. These nutrient-packed seeds also contain tryptophan, an essential amino acid important in serotonin production in the brain that is associated with improvements in sleep and overall mood.
Cheers to fall and pumpkins!
by Dorothy Hanrahan, BS, BA
MS Candidate Human Nutrition, 2014
Drexel University College of Nursing and Health Professions
Eat Fit Health, Intern