Pumpkin Power: Nourishing the Nurse Within

As the seasons shift and the air turns crisp, nature quietly offers one of its most generous gifts, the pumpkin. Beyond its warm color and comforting flavor, research has shown that this humble fruit is a nutritional powerhouse.

According to Batool et al. (2022) in Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.), pumpkin is packed with vitamins, minerals, and plant compounds that support both body and mind, something every nurse can benefit from.

Long shifts, unpredictable schedules, and emotional intensity are part of the nursing life. It’s no wonder nurses need foods that help sustain energy, support immunity, and encourage calm recovery. Pumpkin, it turns out, does all three.

Nurse Wellness: Nutrient Highlights from Pumpkins

Nutrient / Compound	Found in	Nurse Benefit
β-Carotene (Vitamin A precursor)	Pumpkin flesh	Supports vision during night shifts, strengthens immunity, and protects skin from dryness.
Vitamin E (Tocopherols)	Seeds & flesh	Acts as an antioxidant to reduce fatigue and oxidative stress from long hours.
Vitamin C	Flesh	Aids collagen production, wound healing, and immune resilience.
Magnesium	Seeds	Calms the nervous system, supports muscle recovery, and helps promote better sleep after shifts.
Potassium	Flesh & seeds	Maintains hydration and heart balance after long hours on your feet.
Zinc	Seeds	Boosts immunity and tissue repair, helping you bounce back faster.
Iron	Seeds	Supports oxygen transport and combats fatigue — essential for nurses running on little rest.
Healthy Fats (PUFA, MUFA)	Seeds	Improve brain function and heart health, helping you stay sharp and grounded.
Fiber & Polysaccharides	Flesh & peel	Stabilize blood sugar and aid digestion, preventing mid-shift energy crashes.

Simple Ways to Add Pumpkin to Your Self-Care Plan

• Snack: Pack roasted pumpkin seeds in your lunch bag for a quick energy boost between rounds. Either roast your own seeds or buy them already roasted!

  

• Sip: Enjoy a bowl of creamy pumpkin soup after your shift to restore hydration and warmth.

  

• Smoothie: Blend pumpkin puree with Greek yogurt, cinnamon, and a drizzle of honey for a soothing, nourishing breakfast.

  

• Sprinkle: Add pumpkin seeds to your salad or oatmeal for a satisfying crunch and a nutrient boost.

A Yummy Treat: Pumpkin Scones for Nurses

Pumpkin Scones

There’s something deeply comforting about the scent of pumpkin and spice wafting through the air; it can feel like a full exhale after a long day. For nurses, whose days are often filled with caring for others, these small, sensory moments of comfort are more than indulgence; they’re self-care in its simplest form.

This pumpkin scone recipe is designed with nurses in mind: warm, nourishing, and easy to make with just half a can of pumpkin. It’s perfect for a quiet morning before your shift or as a well-deserved treat after a long night. Every bite offers a reminder to slow down, savor the present, and feed not only your body but also your spirit.

So, brew your favorite tea, take a deep breath, and let these pumpkin scones become part of your fall self-care ritual and a gentle pause in the beautiful, busy rhythm of nursing life.

Pumpkin Scones for Nurses

Ingredients

Dry Ingredients:

2 ¼ cups all-purpose flour (or half whole wheat for more fiber)

2 teaspoons baking powder

½ teaspoon salt

2½ teaspoons pumpkin pie spice

⅓ cup brown sugar or coconut sugar

Wet Ingredients:

½ can (about ¾ cup) pumpkin puree

1 large egg

½ cup cold butter 

¼ cup half and half 

1 teaspoon pure vanilla extract

Optional Add-ins:

¼ cup chopped pecans or walnuts

¼ cup dark chocolate chips or dried cranberries

Glaze (optional):

½ cup powdered sugar

1 tablespoon milk or half and half

Directions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. Mix dry ingredients: In a large bowl, whisk together flour, baking powder, salt, pumpkin pie spice, and brown sugar.

3. Add in butter: Use a cheese grater to grate butter into the dry ingredients. Use your fingertips to work the butter into the flour until the mixture resembles coarse crumbs.

4. Combine wet ingredients: In a separate bowl, whisk together pumpkin puree, egg, half-and-half, and vanilla until smooth.

5. Bring it together: Pour the wet mixture into the dry ingredients and stir gently until just combined. (Add a tablespoon or two more half and half if the dough feels too dry.)

6. Shape the dough: Turn the dough onto a lightly floured surface and shape into a 7-inch circle, about 1 inch thick. Cut into eight wedges (like a pizza). Or use a scone pan or mini scone pan and fill the wells.

7. Bake: Place wedges on the baking sheet and bake for 14–16 minutes, or until lightly golden and firm to the touch.

8. Cool & glaze: Let cool 10 minutes. Whisk the glaze ingredients, then drizzle it lightly over the scones.

Self-Care Serving Suggestion

Enjoy your pumpkin scone with a cup of chai tea or decaf coffee. Take five deep breaths between bites, letting the warmth, spice, and comfort remind you that you deserve a moment of stillness, too.

A Moment of Reflection

As you nourish others, remember to nourish yourself.  Remember, healing can come from the fruit of the season —the pumpkin —in the form of a warm bowl of soup or a handful of seeds. This fall, let your self-care be as intentional as your patient care, steady, compassionate, and rooted in love.

References

Batool, M., Ranjha, M. M. A. N., Roobab, U., Manzoor, M. F., Farooq, U., Nadeem, H. R., Nadeem, M., Kanwal, R., AbdElgawad, H., Al Jaouni, S. K., Selim, S., & Ibrahim, S. A. (2022). Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel, Switzerland), 11(11), 1394. https://doi.org/10.3390/plants11111394

Raman, R. (August 4, 2025). 9 impressive health benefits of pumpkin. Retrieved: October 20, 2025. Healthline. https://www.healthline.com/nutrition/pumpkin#nutrition