It’s pumpkin season!

Scroll to the bottom for a cozy & delicious spiced pumpkin bread recipe.

by Jill Aida Horn, MPH

Pumpkin may be a symbol of fall, but its brilliance extends far beyond the season. Beneath its comforting sweetness lies a nutrient-dense food rich in carotenoids, minerals, and antioxidants that work in harmony to support hormone balance, skin vitality, gut health, and emotional steadiness. When nature turns toward grounding and warmth, pumpkin reminds us that nourishment can be both comforting and deeply functional.

1. The Golden Hue of Health

Pumpkin’s vibrant color reflects its high content of beta-carotene, a carotenoid converted into vitamin A—essential for immune strength, vision, and cellular renewal [1]. Clinical studies demonstrate that carotenoid-rich diets reduce oxidative stress, enhance skin luminosity, and protect against age-related decline in ocular health [2, 3]. One cup of pumpkin purée provides more than double the recommended daily intake of vitamin A—true radiance, rooted in nutrition.

2. Hormone Harmony and Metabolic Support

Pumpkin delivers an impressive spectrum of minerals—magnesium, zinc, and manganese—that regulate thyroid function, reproductive health, and glucose metabolism [4]. Its natural fiber stabilizes blood sugar and supports insulin sensitivity, while pairing pumpkin with healthy fats like almond butter or coconut oil enhances nutrient absorption and hormone synthesis [5]. The result: steady energy and balanced physiology.

3. Nourishment for the Gut–Brain Axis

Rich in soluble fiber and prebiotic polysaccharides, pumpkin feeds beneficial gut bacteria that produce short-chain fatty acids essential for immune modulation and neurotransmitter synthesis [6]. The gut’s microbiome plays a key role in serotonin regulation—the neurochemical that governs calm, mood, and motivation [7]. In this way, every spoonful of pumpkin nurtures both the body and the mind.

4. Anti-Inflammatory and Cellular Health

Pumpkin’s polyphenols, carotenoids, and vitamin C act synergistically to combat inflammation and oxidative damage. Evidence from large-scale cohort studies links higher carotenoid intake with lower cardiovascular risk and improved vascular elasticity [8]. These same compounds promote collagen synthesis and skin resilience [9], bridging inner health and outer vitality in one unassuming ingredient.

Final Bite: Pumpkin is a reminder that proper nourishment doesn’t need to be complicated. Eating seasonal produce invites us to get the maximum amount of nutrients through our food — ideally purchased from local, organic vendors at your local farmer’s market. By choosing to nourish your body with seasonal root vegetables, you support it in generating regulation, renewal, and groundedness for body and mind.

Recipe of the Week:

Fall Spiced Pumpkin Bread
gluten-free, dairy-free, and naturally moist

Ingredients:

• 1 ½ cups oat flour (blend rolled oats into fine flour)

• 1 cup almond flour (superfine preferred)

• 1 tsp baking soda

• ½ tsp baking powder

• ½ tsp salt

• 2 tsp cinnamon

• 1 tsp nutmeg

• ½ tsp ginger

• ¼ tsp cloves

• ½ cup coconut sugar (or brown sugar)

• ¼ cup maple syrup or honey

• 2 large eggs (or flax eggs if vegan)

• 1 cup pumpkin purée

• ⅓ cup melted coconut oil (or avocado/olive oil)

• 2 tsp vanilla extract

• 2–3 tbsp non-dairy milk (only if batter feels too thick)

Optional add-ins:

• ½ cup dark chocolate chips

• ½ cup chopped pecans or walnuts

Directions

1. Preheat oven to 350°F (175°C) and line a 9x5-inch loaf pan with parchment paper.

2. In a medium bowl, whisk oat flour, almond flour, baking soda, baking powder, salt, and spices.

3. In another bowl, whisk sugar, maple syrup, eggs, pumpkin purée, oil, and vanilla until smooth.

4. Combine wet and dry ingredients, stirring gently until just incorporated. Add a splash of milk if batter feels too thick.

5. Fold in chocolate chips or nuts if desired.

6. Pour batter into the pan, smooth the top, and add toppings.

7. Bake for 50–60 minutes, until a toothpick comes out mostly clean (a few moist crumbs are fine).

8. Cool for at least 20 minutes before slicing—it will firm up beautifully as it cools.
   
   
   

References:

1. Tanumihardjo SA. “β-Carotene and Vitamin A: The Perfect Pair.” Advances in Nutrition. 2013; 4(5): 659–662.

2. Krinsky NI, Johnson EJ. “Carotenoid Actions and Their Relation to Health.” Molecular Aspects of Medicine. 2005; 26(6): 459–516.

3. Stahl W, Sies H. “Bioactivity and Protective Effects of Carotenoids.” Annual Review of Nutrition. 2012; 32: 87–117.

4. Gröber U, et al. “Magnesium in Prevention and Therapy.” Nutrients. 2015; 7(9): 8199–8226.

5. Jenkins DJ, et al. “Dietary Fiber, Glycemic Control, and Metabolic Health.” American Journal of Clinical Nutrition. 2018; 107(4): 612–621.

6. Slavin J. “Fiber and Prebiotics: Mechanisms and Health Benefits.” Nutrients. 2013; 5(4): 1417–1435.

7. Strandwitz P. “Neurotransmitter Modulation by the Gut Microbiota.” Nature Reviews Microbiology. 2018; 16(8): 487–504.

8. Hozawa A, et al. “Serum Carotenoids and Risk of Cardiovascular Mortality.” American Journal of Clinical Nutrition. 2009; 89(6): 1799–1807.

9. Rhie SJ, et al. “Effects of Carotenoids on Skin Aging and Collagen Formation.” Nutrients. 2019; 11(11): 2602.