Pumpkins are packed with antioxidants and disease-fighting vitamins. Their bright orange color is thanks to beta-carotene, a provitamin that’s converted to vitamin A in the body and is essential for eye health. Research suggests it might also help prevent heart disease. One cup provides about three grams of fiber and 49 calories. Don’t overlook the seeds, either: One ounce provides a strong dose of protein, magnesium, potassium and zinc.