Pumpkins are not just for jack-o-lanterns! Pumpkin seeds are an excellent source of phytosterols, a "fight-o-nutrient" (phytochemical), as well as a good source of Omega-3 fats, a healthy fat. These fats are very good for your heart! Pumpkins also contain a lot of carotenoids (alpha-carotene, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin). Carotenoids create vitamin A in your body.