As if that fate weren't unkind enough, the pumpkins are later smashed by masked bands of pre-teen rapscallions. Or, and perhaps worse yet for the pumpkin, its taken inside and put through a lobotomy.

Its time that we all start treating pumpkins with a little more reverence. Like other types of squash , pumpkins are excellent sources of a variety of nutrients. (But you dont see people going around and smashing zucchinis, do you?)

So lets learn about the nutritional superpowers of pumpkin, along with how to eat it best.

Well, first, lets not bandy about that word, superfood. When were talking about fruits and vegetables (including squash), theyre all pretty super.

But pumpkin, specifically, is rich in vision-protecting vitamin A, cell-assisting vitamin C, disease-fighting vitamin E, and potassium, a nutrient that can help you maintain a healthy blood pressure.

From a macro perspective, 1 cup of cubed pumpkin contains 1 gram of protein, 7 grams of carbohydrates (1 gram of which is fiber), and trace amounts of fatall for 30 calories.

The short of it: Pumpkin is a nutrient-rich, low-calorie food that makes for a easy side dish.

Careful here. Canned pumpkin, or worse yet, canned pumpkin pie mix can often have a good dose of added sugar. While fresh pumpkin does contain natural sugars, canned pumpkin packs way more of the sweet stuffabout 8 grams per cup.

Dont even ask about pumpkin spice lattes.

Pumpkin seeds are great for your stomach. Just one ounce of the seeds have 5 grams of fiber for 126 calories. Fiber helps you fill up and stay full, so, yes, snack away.

You can even make your own pumpkin seeds at home. Its easy.

Preheat your oven to 375F and season your seeds. Always toss the seeds with salt, pepper, and olive oil, and then build out your flavors from there. The salt and pepper provide a good flavor foundation and the olive oil prevents the seeds from burning in the oven. Place the seasoned seeds on a baking sheet and roast until theyre golden brown and fragrant, stirring occasionally, 15 to 20 minutes. Remove the seeds from the oven, allow them to cool slightly, and then snack away, preferably with some pumpkin beer.

Yes. Yes, you can. Youll turn out like this guy .