Pumpkins-

* provide over 200% of the daily recommended intake of vitamin A.
* Heart Health: The combination of potassium, vitamin C, and fiber helps regulate blood pressure and reduce the risk of stroke and heart disease.
* Weight Management: Since pumpkin is about 94% water and very low in calories (roughly 50 calories per cup), its high fiber content promotes satiety, helping you feel full longer.
* Skin Health: Carotenoids like beta-carotene act as a natural sunblock, helping to protect skin cells from UV damage and premature aging.
* Cancer Risk Reduction: Antioxidants in pumpkins neutralize free radicals, which may lower the risk of certain cancers, including lung, breast, and prostate cancer. 
Nutritional Profile (Per 100g raw)

Nutrient    Value    % Daily Value (approx.)
Calories    20–26 kcal    1%
Vitamin A    426–778 µg    47%–86%
Vitamin C    9 mg    10%
Potassium    340 mg    7%
Fiber    0.5–1.1 g    2%–4%

The Power of Pumpkin Seeds
Often discarded, pumpkin seeds (pepitas) are concentrated sources of: 
* Minerals: High in magnesium, iron, and zinc.
* Healthy Fats: Rich in mono- and polyunsaturated fatty acids.
* Sleep & Mood: Contain tryptophan, an amino acid that the body converts into serotonin and melatonin to improve mood and sleep quality