October may be pumpkin season, but there are still plenty of gourds, squashes and ’kins available on the veg aisle and at farmers’ markets. They’re excellent for so many reasons, not least because they last a long time, thanks to their thick skins. They’re also absolutely packed with goodness

According to Reema Patel, a registered dietitian and nutritionist at Dietitian Fit & Co, pumpkins and squashes are brilliant sources of fibre, which helps to “support our gut health, blood sugar levels… and cholesterol levels”, as well as being rich sources of beta carotene. Once the body converts that into vitamin A, it goes towards protecting eye health. In fact, pumpkin contains carotenoids called lutein and zeaxanthin, which Patel says can “protect our eyes from UV light exposure”.

Pumpkins also help us to get more sleep, with the seeds containing the amino acid tryptophan. “Tryptophan is an important contributor to the body to make serotonin, a chemical messenger that helps us to relax,” says Patel. “Including pumpkin seeds in your diet can help with both mood and sleep.”

If you’ve had your share of soups and pies by now, then it’s time to try a creamy pumpkin pasta. This one is ready in a matter of minutes and can be made vegan simply by choosing a plant-based cream cheese.

This pumpkin pasta is packed full of sleep and skin health-promoting nutrients