Scientists Reveal Why You Should Never Throw Out Halloween Pumpkins

Pumpkins have become such a universal symbol of Halloween that it is easy to forget they are more than just a decoration. Of the nearly 2 billion pounds of pumpkins produced in the United States every year, over 1.3 billion pounds are thrown into the trash, the U.S. Department of Agriculture estimates.

But before you jettison your jack-o’-lantern, spare a thought for the weight loss, skin health, and immune-boosting benefits that this seasonal squash has to offer.

“The main benefit of including pumpkin in your diet is boosting your vitamin A levels,” Josh Gibbs, a plant-based nutritionist researcher at the University of Warwick in the U.K., told Newsweek. “This will help to protect your vision, boost your immune and reproductive functions, and promote healthy skin and organ linings.”

Stock image of a carved Halloween pumpkin. Pumpkins are not just Halloween decorations and may provide a range of health benefits. Getty/Kristen Prahl

This vitamin A comes in the form of beta-carotene, which is converted into vitamin A in our bodies and gives pumpkins their distinctive orange color. “Make sure to combine pumpkin with a healthy source of fat like olive oil as vitamin A is fat soluble so is better absorbed in the presence of fat,” Gibbs said.

Beta-carotene is also an antioxidant and may help protect our cells against reactive molecules that can damage our DNA.

Pumpkins are highly nutrient-dense, with high concentrations of them packed into a small number of calories. “Since pumpkin is around 90 percent water, it is relatively low in calories compared to other vegetables,” Gibbs said. “The caloric content per 100g of pumpkin flesh ranges from 15 kcal to 46 kcal. This makes it a great option to bulk up meals whilst keeping calories low—keeping you full and promoting weight loss.”

And let’s not forget the pumpkin’s seeds, which is arguably the most nutritious part of all. “Pumpkin seeds are an excellent source of fiber, protein, unsaturated fatty acids, minerals like zinc and vitamin E,” Gibbs said. “Regular pumpkin seed consumption has been shown to lower bad cholesterol and is associated with lower risk of breast cancer. You can roast them in the oven and have them for a snack or sprinkle them into soup or on salads.”

As for the rest of the pumpkin, Gibbs recommends the following: “The skin can be baked or air-fried to create delicious, crunchy chips. The flesh can be roasted or slow-cooked into a curry or stew. Try adding pumpkin to morning smoothies, or roast it in the oven for a sweet-flavored side dish.”

Eating your pumpkins is also good for the environment, minimizing food waste and making the most of locally-grown produce. “We should be aiming to minimize all waste,” Richard Napier, a professor at the University of Warwick’s School of Life Sciences, told Newsweek. “Pumpkins are bulky, and local production and short supply chains make sense to minimize heavy food miles. This is a healthy and affordable vegetable and a seasonal celebration of [home]-grown fresh produce.”

Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.

Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.

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