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Benefits of Pumpkin

We have entered the season of everything pumpkin and pumpkin spice. You may not realize it, but there are a ton of health benefits with pumpkin. So feel free to indulge in your favorite pumpkin recipes. Here are all the benefits and a pumpkin recipe for you to try.

Health Benefits:

One cup of cooked pumpkin (245 grams) contains (2):

  • Calories: 49

  • Fat: 0.2 grams

  • Protein: 2 grams

  • Carbs: 12 grams

  • Fiber: 3 grams

  • Vitamin A: 245% of the Reference Daily Intake (RDI)

  • Vitamin C: 19% of the RDI

  • Potassium: 16% of the RDI

  • Copper: 11% of the RDI

  • Manganese: 11% of the RDI

  • Vitamin B2: 11% of the RDI

  • Vitamin E: 10% of the RDI

  • Iron: 8% of the RDI

Small amounts of magnesium, phosphorus, zinc, folate, and several B vitamins.

Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water (2).

It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A. So with all of this, it is high in antioxidants, increases immunity, nutrient-dense, multi-use (you can even use in a facial serum!), and super high in fiber to help you feel fuller, poop better, and overall feel great!

Don’t forget the seeds!!!

These little powerhouses go great in oats, guacamole, sweet potato dishes, or in trail mix. The possibilities are endless! They are great for balancing sugar levels, their high magnesium content is huge for hundreds of reactions in the body, and you can even make pumpkin seed butter to use all year long!

Pumpkin Seed Butter Recipe:


  • 2 cups of pumpkin seeds

  • 1 teaspoon of honey

  • 1 tablespoon of olive, coconut or oil of your choice

  • 1 teaspoon of Himalayan salt

  • Dash of organic cinnamon


  1. Bake the seeds if you haven’t already- 15 minutes at 300 degrees

  2. Using a food processor or setting for it, combine all ingredients, scraping the sides, mixing stirring as needed to fully combine all of the ingredients.

  3. Place in an airtight container or better yet, glass jar for easy storage!

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