Top Benefits Of Pumpkin (Recipe Included)

pumpkin, vitamin a, fiber


Top Benefits Of Pumpkin (Recipe Included)

Written by: Brandi Monasco

It’s getting closer and closer to fall and you know what that means: pumpkin flavored everything!  

Pumpkin bread, pumpkin pie, pumpkin beer… the list just goes on!

Not only is pumpkin absolutely delicious (there’s a reason Starbucks has sold more than 200 million of their pumpkin spice lattes), but pumpkin is also loaded with great health benefits!

Check out some of the top benefits here:

1. Pumpkin Helps Your Eyesight. To maintain great eyesight, your body requires to have a certain amount of vitamin A each day. Pumpkin is loaded with vitamin A. Eating just a cup of cooked, mashed pumpkin contains more than 200% of your daily recommended amount for vitamin A. This vitamin A also helps you to see better in dim light.

2. Pumpkin Helps Keep You Feeling Full. Fiber is the main source that helps to keep you feeling full for longer and it can be found in many fruits and vegetables. However, pumpkin is a great source of fiber. Just one ounce of pumpkin seeds gives you about 1.7 grams of your daily dietary fiber. Mash up the insides of the pumpkin and one cup will give you 3 grams of fiber with only 50 calories. Since fiber keeps you feeling full for longer, your appetite will decrease and this will help you to lose weight.

3. Eating Pumpkin Seeds Can Help You Sleep Better. Pumpkin seeds are loaded with tryptophan. You know that sleepy feeling you get after you eat Thanksgiving dinner? Tryptophan is responsible for that. Tryptophan is an amino acid that is found in foods like turkey and chicken that your body uses and turns into a B vitamin called niacin, which plays a role in how melatonin is formed in your brain. When melatonin is formed, you start feeling relaxed and sleepy.

Ready to get the amazing benefits of pumpkin? Try this pumpkin recipe!

Pumpkin Coconut Oatmeal Bars


  • 15-ounce can of pumpkin
  • ½ cup unsweetened applesauce
  • ⅔ cup natural sweetener of your choice (honey, stevia, etc.)
  • 1 egg
  • 1 cup whole wheat flour
  • ¾ cup quick oats
  • 2 tsp baking powder
  • ½ tsp baking soda
  • 1 tsp cloves
  • ¼ tsp nutmeg
  • ½ cup chopped walnuts
  • ¼ cup shredded coconut 


1. Mix pumpkin, applesauce, sweetener and egg until light and fluffy.

2. Stir in flour, oats, baking powder, baking soda, spices and walnuts.

3. Pour into a lightly oiled 13 x 9 inch pan. Spread it out evenly with a spatula. Sprinkle on the coconut.

4. Bake at 350° for 25 to 35 minutes. Cool in pan completely before cutting into bars.

Give this recipe a try and let us know how it goes. Do you have a favorite pumpkin recipe? Share with us in the comments below!

Source, Source, Source


Brandi Monasco

Brandi Monasco

Health Advocate at Gettin' Healthy
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
Brandi Monasco

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