For many of us, the word “pumpkin” conjures up images of jack o’ lanterns and Thanksgiving pies. However, the vegetable also provides numerous health benefits that can be enjoyed all year long.

Susan Krumm, from the Kansas State Research and Extension for Douglas County, says that pumpkins and their seeds are high in vitamin A, as well as protein, fiber, zinc, iron, and mono and polysaturated fat. These ingredients can lead to benefits in cardiovascular health and better skin and vision. They can also decrease the risk of arthritis, and prostate and colon cancer. However, Krumm warns against going in for seconds on pumpkin deserts.

“Even in pumpkin pie, we’re getting the health benefits, we’re just adding ingredients to it,” she says. “You don’t want to eat it too often because of the fat and sugar content.” Krumm recommends choosing pumpkin recipes low in fat and sugar.

Krumm says that students shouldn’t just limit themselves to pumpkin recipes, either.

“The pumpkin is a squash,” she says. “So any recipe that calls for a winter squash could be substituted with pumpkin.”

When putting together a pumpkin dish, Krumm says that canned pumpkin is fine, but that pumpkin mix has sugars and spices added to it.

Students looking for pumpkin recipes can find a multitude of them in DeeDee Stovel’s cookbook Pumpkin, a Super Food for All 12 Months of the Year. The book contains 125 concoctions ranging from traditional pies and breads to unorthodox pumpkin chili and pumpkin pizza.

Stovel says that she was unfamiliar with the food at first, but after doing research, it has become one of her favorites.

“I found out some wonderful things about pumpkin. It’s very nutritious and I’m a real fan at this point.”

Stovel says that while it’s perfectly fine to used canned pumpkin, amateur cooks shouldn’t be afraid of incorporating fresh pumpkin into their dishes.

“I think people are often scared away by the heavy skin because they think it’s a lot of hard work to get into the pumpkin, but if you microwave it first, you can get to the flesh pretty easily,” she says. “I think you get a fresher flavor with the fresh ones than the cans.”

Another interesting aspect of using fresh pumpkin, says Stovel, is that they can be hollowed out and used to cook or serve a pumpkin soup or stew.

Stovel says that of all the recipes she researched for the book, her favorite has to be Kadu, a dish from Afghanistan.

“It’s steamed pumpkin in lamb sauce, topped with yogurt and a mint,” she says. “It’s really delicious and kind of unusual.”

If cooking isn’t really your speed, plenty of food and beverage companies are getting into the act. IHOP is featuring pumpkin pancakes on their menu until the end of the year. And to wash it down, breweries such as O’Fallon are producing seasonal pumpkin beers which feature actual bits of pumpkin in the mix along with cinnamon, nutmeg, and cloves.

Pumpkin isn’t just beneficial for your insides, though. Pumpkin extracts are being put into body lotions and creams. It may sound strange, but Kenneth Beer, dermatologist and founder of www.idealskin.com, says that it’s not as outlandish as people might think.

“Pumpkin is high in minerals and vitamins and can be very good at adding nutrients to the skin,” Beer says. “The skin needs some of the minerals and vitamins to replenish, so providing them topically is a great way to get that.”

Beer says your best bet for finding a lotion with actual pumpkin additives is to go with the body cream of the crop.

“One of the big things to look for is the manufacturer,” he says. “Sometimes you find people who are just dabbling in skin care, and you don’t want that. You want to get it from someone with a long pedigree in skincare, especially botanicals, such as Aveda or Bath and Body Works.”

Bath and Body Works is currently offering a line of seasonal products, including pumpkin body lotion and a three-in-one pumpkin body wash, bubble bath and shampoo.

Beer advocates pumpkin extract products and thinks the outlook for them is bright.

“I think this time of year when everyone is thinking about pumpkins, skin care products are becoming more and more popular,” he says. “I think that pumpkins will have a good future in skin care.”

Whether you’re looking to improve your body and skin, or just want to expand your taste palette, head to the patches and pick up a plump pumpkin.