The little orange beauties are just bursting with possibilities to help you take care of your health!  They are more than décor and seasonal desserts. They have the potential to change every meal into something not only delicious, but festive and loaded with benefits:

1. Eyesight Support: Pumpkins contain over 200% of the RDA for Vitamin A, and can help with sight even in low lighting situations
2. Weight Loss:  The fiber (3-5grams/cup) in pumpkins keeps you from feeling hungry by slowing down the digestion of foods, controlling blood sugar levels, and making you feel full longer throughout the day
3. Toxin  Flush: High potassium content makes pumpkin a natural diuretic, helping flush out toxins and unwanted waste from your body
4. Prostate Cancer Fighter:  Pumpkin seeds contain phytosterols that can work by shrinking the prostate, preventing testosterone from transforming into the agent that causes it to enlarge
5. Immune System Builder: Vitamins A, C, zinc and anti-oxidants work to fight cancers and boost the immune system
6. Anti-Inflammatory: Beta Carotene in both the flesh and seeds can naturally protect against joint inflammation and arthritis
7. Mood Boost: Pumpkin seeds also contain tryptophan, a natural mood booster
8. Muscle Boost: Potassium and electrolytes aid in reducing soreness and refueling your muscles after a workout

Try some of these pumpkin meal ideas:

Breakfast:  Pumpkin Breakfast Hash,  Pumpkin Pancakes  Pumpkin Muffins

Lunch: Pumpkin Pasta Sauce, Roasted Pumpkin Chili or Salad

Dinner: Pumpkin Soup, Pumpkin Ravioli, Stuffed Pumpkins

Written with Lauren, Arizona State University Nutrition Intern