The next time you’re at the grocery store, make sure to grab an entire pumpkin or two on the way out. Like the changing leaves and weather, this is the perfect opportunity to“Seasonal eating is really powerful in that the earth controls the type of foods our bodies need at specific seasons of the year,” says, a registered dietitian nutritionist and nutrition physiology instructor at the University of California, Irvine.
Take the iconic orange color of the fruit—it isn’t just for show. The hue is evidence of high amounts of beta-carotene, a precursor to vitamin A. Vitamin A is important for. As a fat-soluble vitamin, Murphy Richter says it also helps the body better absorb other nutrients we eat from food. that can help neutralize oxidative stress—an imbalance between free radicals and antioxidants in the body that can damage cells and DNA.
Pumpkin candy corn might be an even worse worst offender. Despite the name, these bite-sized sweets have no actual fruit and are instead filled with artificial flavoring and sugars. The only caveat, warns Murphy Richter, is that canned pumpkin is not going to be as nutritious as a fresh one. That’s because purees usually come from sugar pumpkins, which are smaller and less fibrous alternatives to the big ones you pick at a farm. They’re bred to be denser and sweeter, which makes them easier to use when making baked goods. That said, “the general nutrient profile is still quite good in canned pumpkin,” explains Murphy Richter.