Load up on this antioxidant-rich fruit

Fall is in full swing, and with Halloween behind us and Thanksgiving just days away, pumpkins are everywhere. I love this time of year for many reasons, but one of the biggest is pumpkin itself—its high water content and rich vitamin profile make it an incredibly refreshing ingredient, whether eaten or applied to the skin. In fact, I recently started using a pumpkin-based facial serum before bed, and it provides deep hydration and nourishment.

Beyond its sweet flavor, soft texture, and vibrant color, pumpkin offers an impressive range of benefits. Technically a fruit rather than a vegetable, it belongs to the Cucurbitaceae family, which also includes zucchini, watermelon, and cucumbers. Pumpkin is loaded with vitamin A—just 250 grams provide approximately 254% of the recommended daily intake. We all know how essential vitamin A (retinol) is for skin health. Plus, pumpkin contains carotenoids, which the body converts into additional vitamin A, making it a powerhouse for protecting the skin from harmful UV rays.

Pumpkin is 94% water and can protect your skin from harmful UVB rays.

Excess free radicals contribute to oxidative stress, which not only plays a role in chronic illnesses but also accelerates skin aging and wrinkles. Pumpkin is rich in powerful antioxidants such as alpha- and beta-carotene (which give it its signature orange hue), as well as beta-cryptoxanthin, a vital antioxidant for skin health. As the body converts beta-carotene into vitamin A, it not only shields the skin from damage, but also strengthens the immune system and helps fight infections.

For those watching their weight, pumpkin is a great choice. It’s nutrient-dense yet low in calories—just 50 calories per cup—while its high fiber content promotes satiety without significantly impacting calorie intake. Plus, since pumpkin is 94% water, it has a natural diuretic effect, helping to flush out toxins and reduce bloating.

Although pumpkin's tough skin can be challenging to cut through, roasting it helps retain most of its nutrients, making it a versatile and delicious ingredient in a variety of dishes. Research suggests that its high potassium content aids in fluid balance, which can help prevent kidney stones and urinary tract infections.

And don’t forget the seeds! Instead of tossing them, roast them with a pinch of salt for a nutrient-packed snack rich in zinc and vitamin K. Pumpkin seeds are even used in seed cycling, particularly during the menstrual phase, to help regulate estrogen levels naturally.

To further support urinary tract health, Semaine Health has developed a supplement specifically designed to keep UTIs at bay.

Give it a try and let us know what you think!