Though they usually show up around Halloween and Thanksgiving, pumpkins are a versatile and nutritious fruit that can be enjoyed all year in a variety of dishes. One cup (116g) of raw pumpkin contains over 170% of the Daily Value of vitamin A - needed for night vision - plus other carotenoids such as lutein and zeaxanthin, making pumpkin a healthy food for your eyes. Thirty calories of Pumpkin also provides a good source of potassium and vitamin C and one of the best sources of beta-cryptoxanthin, a vitamin A carotenoid linked to lower lung and prostate cancer risk, as well as improved joint health. In fact, a recent British study found that people with the highest intake of beta-cryptoxanthin had half the risk of developing polyarthritis (inflammation that affects at least two or more joint groups) compared to those with lower consumption levels.