Pumpkins are in season. Not just for your front porch, but for consumption.

We’re not rationalizing your pumpkin pie habits or saying it’s okay to drown yourself in pumpkin spice lattes. The big takeaway is that pumpkins in food form, not supplements are shown to have significant health benefits.

The fall favorite is high in Vitamins C and A.

“We've seen consistently that consumers love pumpkin,” said April Martin-Nichels of Kroger. “When they think fall they think pumpkin."

From cider to chai to popcorn—you have your pick of pumpkin products.

“We've seen an uptick in pumpkin-flavored products such as tea, coffee, even cereal and beer,” said Martin-Nichels.

What you may not know is that the October treats are high in iron, magnesium and fiber.

“You can just add a scoop of pumpkin to your cereal and now you have a high fiber energy boosting breakfast,” suggested Martin-Nichels.

Substitute squash and zucchini with pumpkin in your stews, soups, curries and casserole.

“I can tell that the consumer has started to get smarter about their health and started to become a lot more intuitive about what's the right choices for their diet,” said Martin-Nichels.

Pumpkins are rich in beta carotene which research shows fights inflammation, improves the appearance of your skin, and helps to protect against cancer.

It’s no trick. It turns out even some of your indulgences may be masked with a dash of value.