Pumpkins are an extremely nutritious, dense food, brimming with vitamins and minerals that most people don’t know about. They contain antioxidant beta-carotene, reducing cancer risk and supporting eye health to prevent from damage. Pumpkins also have a great deal of fiber, which keeps you fuller longer and helps maintain a healthier heart as well.

As the fall approaches, the flu season comes with it. It’s not a coincidence that pumpkins are especially popular this time of the year. One cup of cooked pumpkin can boost your immune system and even aid in fighting the sickness.

Another nutritious part of the pumpkins are the seeds. They are a great source of protein, and even include plant-based chemicals called phytosterols which are proven to be able to reduce “bad cholesterol”. Experts have also shown that a handful of roasted pumpkins seeds can boost your mood as well. So if you’re feeling down, eat a few pumpkin seeds!

After the pumpkins are displayed for Halloween, many people leave them outside to rot. However, if the pumpkin is still fresh, there are many things you can make out of it.  “I make Chinese food out of my pumpkins,” 6th grader Denise L. explains.

Here are some more ideas to make use of your pumpkins:

• Make a treat. Add it to cakes for that creamy, classic fall spiced taste
• Use the pumpkin shells as decorations at a dinner table
• Create a classic pumpkin dish, such as pumpkin pie
• Cut up the pumpkin and toss it into salads.

Savor this pumpkin season; there are numerous of benefits to this fall fruit. Not only is it especially packed with nutrients, it can also be eaten in so many different ways, so make sure to catch them at your local grocery store. You don’t want to miss out!