This is an autumn favorite that is not only great for your eye health due to its beneficial carotenoids, it may also help reduce your risk for certain types of cancer, including skin, lung and oral cancers. A study published in Nutrition and Cancer found that pumpkin and broccoli intake was inversely associated with risk for lung cancer, while many other studies link beta-carotene (the pigment that gives pumpkin it’s orangey hue) to reduced risk for cancer at multiple sites. According to the USDA Nutrient Database, a cup of cooked pumpkin (mashed) provides about 50 calories, two grams of protein and three grams of fiber. Pumpkin also provides more than 20 vitamins, minerals, fiber and beneficial antioxidants. It contains vitamin C, iron, zinc and potassium and provides more than 100 percent of daily vitamin A needs.