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Eat Well ·

Pumpkin Everything! Surprising Health Benefits of the Superfood Squash

By Stephanie E - Jenny Craig

It’s finally time to put away your summer clothes and start pulling out your layers…because fall is officially here! And with every autumn leaf that hits the ground, it seems like there’s another pumpkin dish or drink on display. Luckily, pumpkin isn’t just delicious, it is actually a superfood. Check out these great reasons to enjoy more pumpkin this season!

Feel full and satisfiedPumpkinBenefits_Variety.jpg

Pumpkins are rich in fiber, which helps you to feel more full and satisfied. New, preliminary research even showed that fiber appears to benefit gut health by nurturing the good bacteria that live in our bodies.1 Plus, a single cup of pumpkin delivers almost 2 grams of protein, which also can contribute to feelings of fullness.2


When considering your next pumpkin purchase, be sure to buy fresh or unsweetened pureed pumpkin to avoid added sugars. Look for the smaller “sugar” pumpkins to get the best flavor. Large decorative pumpkins, like the ones used to carve jack-o’-lanterns, will often be stringy and bland. Fresh pumpkin is surprisingly versatile and can be added to soups, smoothies and oatmeal for a mildly sweet flavor enhancer.

Great source of amino acids & proteinPumpkinBenefits_AminoAcids_Protein.jpg

Despite their small size, pumpkin seeds are packed with powerful nutrients. You’ll enjoy amino acids, protein and vitamins with every serving.3 Pumpkin seeds are also a good source of magnesium, zinc and potassium, among other beneficial minerals.4 And with only 18 calories per tablespoon5, a dash of seeds can add a tasty crunch to any meal, without hindering your weight loss goals. Just be sure to use a measuring spoon to keep the portion in check.

Balance your immune systemPumpkinBenefits_Immunity.jpg

A pumpkin’s vibrant orange color comes from beta-carotene, an antioxidant that your body turns into vitamin A.6 Not only is Vitamin A beneficial for eye health, helping your retina absorb and process light, but it can also help your body fight harmful infections, potentially boosting your immune system.7

Support your skin’s health

While pumpkin will never replace sunscreen, some studies suggest that beta-carotene may help to prevent skin irritation caused by UV rays.8 What’s more, the vitamin C found in pumpkin may also promote a healthy complexion. Although beauty products containing vitamin C are popular, most topical applications can only reach surface layers of the skin. One of the best ways to experience vitamin C’s benefits is to consume it: Eating fruits and vegetables, like pumpkin, allow the vitamin to be absorbed into your bloodstream, where it can directly impact the deepest layers of skin.9

New Research Says It Might Help Regulate Blood Glucose

Researchers are finding that active ingredients in pumpkins’ pulp and seeds may be the keys to developing new treatments for those with diabetes. In one test, pumpkin seeds showed hypoglycemic properties, which could eventually be used to help regulate blood glucose levels;10 however, more studies are needed to further these findings.

Enjoy a Healthy Seasonal TreatPumpkinSpiceCakes_Overhead.jpg

With the holidays quickly approaching, you may be looking for healthier alternatives to sugar-laden dishes. This succulent squash is versatile enough to be included in a variety of meals, while keeping you on track with your weight loss goals.  

Pumpkin’s lightly sweet and mellow flavor adds a seasonal touch to any dish. It pairs wonderfully with spices like cinnamon, nutmeg and cloves, so there’s no need to reach for high-calorie, artificially-flavored pumpkin products. Love pumpkin spice? Our limited-time Pumpkin Spice Cakes and Pumpkin Loaf are two delicious ways to indulge in the best fall flavors.


Are you ready to start improving your health in time for the holidays? Contact us to book a free appointment where you’ll meet with a personal weight loss consultant to discuss your goals.



If you are following the Rapid Results program, be sure to check with your consultant before making any modifications to your plan.













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Guest Pumpkin recommended


Pumpkin has long been given to pups should they have sensitive tummies or soft stools, so it’s not surprising that it might do the same for us. 

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