Pumpkin is one of the very best sources of vitamin A, which supports immunity, vision, and bone health. It’s also packed with fiber and antioxidants, and one cup of mashed pumpkin provides just 50 calories. To cook fresh pumpkin simply wash, remove seeds, slice into chunks, place on a baking sheet, brush with olive oil, and roast until tender. After rinsing and drying you can also roast the seeds alongside the flesh – they’re loaded with minerals, including magnesium, calcium, iron, and zinc, as well as healthy fat, and bonus protein.