Fall into Fitness: The Health Benefits of Pumpkin + a Seasonal Workout

Pumpkin season is in full swing, and we’re falling for it! From velvety soups to spiced lattes, its cozy flavor is popping up everywhere. Scroll through Pinterest and you’ll find a treasure trove of pumpkin-inspired ideas: festive décor, decadent desserts, clever crafts, and carving techniques that turn gourds into works of art. Whether you're decorating your doorstep or baking something sweet, there's no shortage of ways to celebrate fall's favorite ingredient. 

Did you know that beyond its seasonal popularity, pumpkin also has a rich history? It has been enjoyed in kitchens for centuries, with the first recorded recipes dating back to the 1600s. Today, it remains one of fall’s most beloved flavors, and for good reason: pumpkin is not only versatile, but also deeply nourishing. 

The Power of Pumpkin 

Pumpkin is more than a trendy, seasonal treat. It’s a nutritional powerhouse that supports overall wellness: 

• Low in calories, rich in nutrients: A cup of cooked pumpkin has only about 50 calories but provides a wide range of vitamins and minerals. 

• A vision and immune booster: Pumpkin is loaded with Vitamin A, which supports healthy eyesight and strengthens immunity. It also delivers Vitamin C, which promotes collagen production and helps the body fight illness. 

• Antioxidant-rich: The beta-carotene that gives pumpkin its vibrant orange color may help lower the risk of chronic diseases by reducing oxidative stress in the body. 

• Supports digestion: With around 3 grams of fiber per cup, pumpkin helps with satiety and promotes healthy digestion. 

• Heart health benefits: Pumpkin provides more potassium per serving than a banana, which plays an important role in maintaining healthy blood pressure. 

• A touch of protein: While not an abundant source of protein, pumpkin still contributes small amounts to round out its nutrient profile. 

Don’t Forget the Seeds 

Interestingly, though often treated as a vegetable, pumpkin is technically a fruit because it contains seeds. When carving or cooking pumpkin, the seeds are often overlooked, but they’re actually one of the most nutritious parts of the plant. Pumpkin seeds (also known as pepitas) are packed with protein, healthy fats, and key minerals: 

• Protein: About 7 grams per ounce, making them a plant-based protein source. 

• Magnesium and zinc: Both support immune health, bone strength, and energy production. 

• Healthy fats: Rich in omega-6 fatty acids, pumpkin seeds contribute to heart health when enjoyed in moderation. 

• Antioxidants: Like the flesh of the pumpkin, the seeds also contain antioxidants that protect cells from damage. 

Roasted pumpkin seeds can be eaten as a snack, tossed into salads, or blended into smoothies. For families looking to embrace nutrition in everyday life, pumpkin seeds are an easy way to add wellness benefits to the menu. 

Caring for Our Bodies 

Fall naturally invites reflection, a chance to step back and consider how we care for the bodies God has entrusted to us. Scripture reminds us that our bodies are temples of the Holy Spirit (1 Corinthians 6:19–20). Choosing nutrient-dense foods like pumpkin and engaging in regular activity are ways we honor Him with our health. 

The Pumpkin Challenge: Fitness with a Seasonal Twist 

Pumpkin can also serve as inspiration for movement. This simple workout uses the word PUMPKIN as your guide: 

P – 20 Pushups (wall or floor) 

U – 20 Up-downs (rise onto toes, reach overhead, then bend and touch the floor) 

M – 20 Mountain climbers (floor or wall) 

P – 20 Punches, alternating left and right 

K – 20 Kickbacks (stand on one foot, hold onto a chair for balance, kick back with the other leg, then switch sides) 

I – 10 Inchworms (bend at the waist, walk the hands away from the body, then back) 

N – 20 Quick squats (wide stance, fast pace) 

To increase the challenge, try incorporating an actual pumpkin as added weight. A medium-sized pumpkin can be used like a kettlebell for squats, twists, or overhead presses. Even a can of pumpkin puree can serve as a light weight for arm exercises. Simple additions like these keep fitness fresh and festive. 

Practical Ways to Add Pumpkin to Your Nutrition Plan 

Looking for simple ways to enjoy pumpkin in your wellness routine? Here are a few easy, nutritious ideas: 

• Pumpkin smoothies: Blend pumpkin puree with Greek yogurt, banana, and a sprinkle of cinnamon for a protein-packed breakfast. 

• Pumpkin soup: A creamy, nutrient-rich option that can be made with low-sodium broth and extra vegetables. 

• Pumpkin oatmeal: Stir puree into your morning oats with a dash of nutmeg and cloves for extra fiber and flavor. 

• Pumpkin seed trail mix: Combine roasted pumpkin seeds with dried fruit and dark chocolate pieces for an energizing snack. 

• Healthy pumpkin bread: Bake with whole wheat flour and less sugar for a balanced treat. 

These simple swaps make pumpkin more than a holiday flavor; they make it part of a year-round nutrition strategy. 

Bringing It All Together 

Wellness isn’t only about avoiding illness; it’s about living fully, with strength and intention. By nourishing our bodies with whole foods like pumpkin, and staying consistent with physical activity, we practice stewardship and worship in our daily lives. 

The Biblical Wellness Program was created to support Medi-Share members in their wellness journey from a biblical perspective. As Christians, we’re called to honor God in every area of our lives, including how we care for our bodies. Stewarding our health is one way we can glorify Him, and the Biblical Wellness Program provides the tools, guidance, and encouragement to do just that. Through the program’s portal, members have access to resources rooted in Scripture and designed to support unique health goals, helping you live well and stay rooted in faith every step of the way.