It’s pumpkin season!  And they’re not just great for jack-o-lanterns. Pumpkins also provide an impressive amount of nutritional benefits. According to the USDA, these orange fruits are excellent sources of potassium, vitamin C and vitamin A. Just one cup of mashed pumpkin contains 564mg of potassium (16% of your RDA), 12mg of vitamin C (19% of your RDA), and 2,650 IU of vitamin A. According to the FDA, the recommended daily allowance for adults is 3,500mg of potassium*, 60mg of vitamin C* and 5,000IU of vitamin A*.

As with most fruits, pumpkins are best when they are fresh and in-season. So, grab a pumpkin to carve for Halloween and a second to carve and roast. Pumpkin can be added to a wide array of recipes to add flavor and nutrients.

Potassium – Potassium supports a wide range of benefits such as improving bone health, preventing muscle cramps, and lowering blood pressure.

Vitamin C – Vitamin C is a great antioxidant that assists in building a strong immune system, lowering hypertension and healing wounds.

Vitamin A – Vitamin A is vital to vision and skin health, especially in children. Talk to your doctor if you have questions about your recommended daily allowances.

Pumpkin Recipes

Need some ideas to incorporate pumpkins into your meals?

Pumpkin Pancakes– A traditional breakfast favorite with an autumn twist! Change up your typical pancakes by adding pumpkin puree and seasonal spices with the recipe.

Pumpkin Cheese Risotto– This seasonal side dish will make a unique addition to any dinner menu. Risotto is a classic, Italian dish but this recipe adds a savory, pumpkin twist.