Ponder the pumpkin - the iconic symbol of fall and while people think of jack-o-lanterns and pumpkin pie, they probably don't think of pumpkin as a health food. But pumpkins are more than a porch decoration; they are packed with fiber and nutrition. When it comes to fiber, pumpkins pack a punch. One cup of canned pumpkin contains 7 grams of fiber and it's a low calorie food. This winning combination makes it a great food if you are trying to lose weight. Plus the high water content will keep you hydrated. The antioxidants, including beta carotene, lutein, zeaxanthin and vitamin C are beneficial for your vision health and can help prevent the onset of cataracts and macular degeneration. These nutrients can also give your immune system a boost and help lower your risk of developing cancer. Pumpkin has also been shown to reduce blood glucose levels, which would be of benefit to diabetic patients. So don't just pass by that pumpkin patch; pick up a pumpkin and pump up your diet with this fall favorite!