Apple chip lovers will disagree, but fall is pumpkin territory. The fruit (yes, the pumpkin is a fruit!) is everywhere, from lattes we drink to our favorite pastries. You don’t need us to tell you that pumpkins are absolutely superb, but do you know all the amazing health benefits of pumpkins?

“I like to say that pumpkin is a fall superfood because it is extremely nutrient-dense. It’s a good source of fiber, magnesium, as well as three vitamins that I’m obsessed with, vitamins A, C, and E.” Maggie MichalczykRD, a professional dietitian and wellness advisor at New chaptertell Better life.

But, of course, we’re not talking about PSL lattes here. Unfortunately, you’re not going to get these health benefits from sugary pumpkin syrups or processed pumpkin-flavored frozen meals.

“A can of 100 percent pure pumpkin is what you want to look for at the grocery store,” says Michalczyk, who also writes her own pumpkin food blog called Once Upon a Pumpkin. And here are the biggest nutritional benefits.

RELATED: 6 Cozy Meals You Can Serve With a Pumpkin.

1. Pumpkin may lead to healthier skin.

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Pumpkin is full of vitamins A, C and E, “antioxidants that are very important for our skin,” says Michalczyk.

As Korean skincare brand Wishtrend explains, these three vitamins are widely referred to as “the holy trinity of skincare“Together, they help to promote the renewal of skin cells, to stimulate collagen productionreduces hyperpigmentation and scarring and protects against potential UV damage, among other amazing skincare benefits.

Another fun pumpkin fact: Vitamin A is also responsible for its bright orange coloring, Michalczyk shares.

2. Pumpkin is a great source of fiber.

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Pumpkin is also an excellent source of potassium and fiber. Consume more fiber can help regulate bowel movements (and prevent constipation), reduce your risk of diabetes and heart disease, and stabilize blood sugar and cholesterol levels, according to the Mayo Clinic.

“Many of us are trying to get more fiber in our diet, and that can be difficult,” Michalczyk continues. “I always say to have a can of pumpkin in your pantry all year round, not just in the fall.”

At this point, Michalczyk shares that some of her favorite pumpkin culinary creations are more savory than sweet. She loves to prepare pumpkin smoothies And pumpkin bites. However, its kryptonite is pumpkin sauce in all its delicious forms, more specifically its Cacio e Pepe Pumpkin Recipe And Marry Me Pumpkin Chicken Recipe.

However, if she has a sweet tooth, Michalczyk says she will prepare pumpkin muffins Or pumpkin inspired oat bars.

RELATED: Adding This Seasonal Superfood to Your Diet Can Help You Lose Weight.

3. The magnesium in pumpkin seeds may contribute to cellular function.

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Michalczyk says pumpkin seeds are also packed with nutritional values, including healthy fats and zinc.

Green pepitas are a type of pumpkin seed packed with magnesium, an important nutrient. which regulates muscle and nerve functionblood pressure and healthy bones.

“Magnesium is needed by every cell in our body,” says Michalczyk, adding that it is also “very good for supporting stress, resting and recovering.”

Luckily, pumpkin seeds are very easy to incorporate into your diet. You can add them to trail mixes, salsas, hummus, salads and homemade granola bars, or use them as a topping on roasted vegetables, baked salmon and even desserts.

But if you’re magnesium deficient or struggle with high stress, you may need to increase your magnesium intake beyond a handful of pepitas.

“If you’re going through a period of extreme stress, it’s safe to say that your magnesium levels are low or will be low, because stress actually depletes our magnesium,” Michalczyk says. “Many of us don’t get enough magnesium in general, so adding a supplement to your routine is a great way to help.” Of course, always talk to your healthcare professional before starting any new supplement.

Whether you’re snacking on pepitas or mixing up a pumpkin pasta sauce, you’re reaping the health (and skin care) benefits of pumpkin. And fall is the perfect time to start!

“Focus on seasonal products! As a dietitian, I never try to say, “I’m a perfect eater.” I don’t think it exists,” says Michalczyk Better life. “I think it’s safe to say we’re all doing the best we can, but we also need help at the end of the day. So I think seasonal foods like pumpkin and a supplement can really work together.