Pumpkin can be presented in various variations, such as lattes, soups, breads, ice creams, muffins, cakes. While many of the dishes listed most often contain pumpkin flavors, this vegetable in its natural form offers a number of significant health benefits. According to the USDA, one cup of boiled, dry, unsalted pumpkin contains 49 calories and 17 grams of fat. The same volume contains a significant amount of vitamins A, C and E, for which your eyes and immune system will thank you. This live fruit will also provide you with calcium, potassium, and the recommended daily allowance of fiber, while being low in calories. Divide the pumpkin into 2 or 4 parts, depending on the size of the pumpkin, remove the fibrous interior and seeds with a spoon (save the seeds!). Bake on baking sheets for about 45 minutes at 220C. Once the pumpkin pieces have cooled, remove the skin and discard. Leftover pumpkin can be puréed in a food processor or blender. Adding water will soften the puree if it is too dry. However, pumpkin pulp is not the only edible part of it. Pumpkin seeds can also be consumed raw or roasted. Use the seeds as a snack served with pumpkin slices or puree. Pumpkin seeds are an excellent source of plant-based protein, omega-3 fats, magnesium and zinc. Zinc is very important for the health of the immune system, eyes and wound healing. Store-bought seeds are usually roasted and salted and are high in sodium and fat. Thus, home cooking or raw consumption is the best alternative.