Why pumpkins belong on your dinner table, not just your porch

Many people pick up pumpkins for autumn decorations and carving. But the next time you buy some, it may be worth bringing home a few extra for cooking too.

Pumpkins are low in calories and full of important nutrients that help support overall health, especially during cold and flu season.

The Cleveland Clinic highlights five reasons pumpkin can be a smart food choice:

Good for eye health: Pumpkin is rich in vitamin A and other nutrients that help protect the eyes from age-related degeneration and cataracts.

Good for heart health: Heart disease remains a common chronic illness in America. Foods rich in heart-healthy nutrients can help lower risk, and pumpkin provides potassium, fiber and antioxidants that support the heart.

Supports the immune system: Vitamin C is often the first nutrient people think of for helping prevent colds and flu. Pumpkin also provides vitamin A, vitamin E and iron, which can help strengthen immune function.

Contains carotenoids: These pigments found in yellow, orange and red plants may help protect against certain types of cancer.

Useful for snacking: If you do not want to cook the pumpkin, save the seeds after carving. Clean them, season them lightly and roast them in the oven for a simple autumn snack. Roasted seeds also offer health benefits.

Pumpkin can be a healthy part of a balanced diet. Try adding it to your meals this fall. When shopping for cooking, look for pumpkins labeled “cooking” pumpkins, since they are more tender and thinner-skinned than standard carving pumpkins and work better in recipes.