PUMPKIN Pumpkins are packed with beta carotene, an antioxidant with properties that can help improve immune function and reduce the risk for chronic diseases such as cancer and heart disease. A cup of cooked pumpkin has only 50 calories and nearly three grams of fiber, making it the perfect healthful addition to your autumn meal. ========================================================================================================================================================= Even better, while the flesh of the pumpkin packs nutritious power on its own, there's a good reason not to toss the seeds. Promising research suggests that the oil from pumpkin seeds can inhibit benign prostate growth.