As the weather becomes cooler and the leaves begin to erupt in color, we can all start to embrace our guilty pleasure—Fall! And with the fall comes its undeniable counterpart, the pumpkin. I’m sure it comes as no surprise that pumpkin makes for a wonderful scent and flavor for many sugary sweets, but did you know that it also packs some powerful health perks? Below you’ll find many health benefits of the great pumpkin. Let me know what else you love about pumpkins in the comments below!

Weight Loss:

Pumpkin is a source of fiber that is often overlooked, and it shouldn’t be. With three grams per one cup of fiber, and a mere 49 calories, it’ll help you stay full longer ,and all for fewer calories. The fuller you are, the less you may eat that promotes weight loss. In fact, canned pumpkin is about 90 percent water, so not only does it keep you hydrated, but the calories per serving are literally sent from heaven.

Sharper Vision:

According to the National Institute of Health, a cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of Vitamin A, which aids vision, particularly in dim light. This makes pumpkin an amazing go-to for optical health! Pumpkin also contains zeaxanthin and lutein, which can help prevent cataracts.

Reduce Cancer Risks:

Just like the carrot, butternut squash ,or the beloved sweet potato, pumpkin is known to be full of the antioxidant beta-carotene. Beta-carotene is good for your eyes and skin, but more importantly, it’s good for fighting cancer. Research does show that people who have a diet rich with beta-carotene may have lower risks of cancers such as prostate and lung cancer.

Builds Immune System:

The hefty dose of vitamin A you’ll receive from a serving of pumpkin can do wonders. Pumpkin can fight infections, viruses, and infectious diseases. Pumpkin also provides nearly 20 percent of the recommended amount of vitamin C, which means recovery from colds faster than average. Also, pumpkin oil can help fight many fungal and bacterial infections.

Better Sleep:

Pumpkin seeds are rich in the amino acid Tryptophan, which contributes to post- dinner sleepiness. However, it is also responsible for making serotonin, the neurotransmitter that makes you feel really good and helps you to unwind and relax. The serotonin found in pumpkin seeds will also improve your mood.

So ditch the jack-o-lantern this year, and carve your pumpkins in the kitchen. Add a little pumpkin, or a lot of pumpkin, to your diet this fall and throughout the year for a healthier result.