The Health Benefits of Pumpkin by Jessy Hamawi

When we think of Pumpkin, we think holidays, frost, long cold nights and the oncoming of winter. Pumpkin, however, is one of the most nutritious fruits available. Rich in antioxidants, vitamins, and minerals, both the flesh and seeds of the pumpkin offer numerous health benefits.

Nutrients in Pumpkin

Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:

• Alpha-carotene
• Beta-carotene
• Fiber
• Vitamins C and E
• Potassium
• Magnesium
• Pantothenic acid

Health Benefits of Pumpkin

The alpha-carotene and beta-carotene are antioxidants found in pumpkin and are loaded in vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.

Pumpkin is an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss.

The vitamin C that is found in pumpkin boosts immunity, reduces the risk of high blood pressure and heart disease, and regulates cholesterol levels. Pumpkin is also a good source of vitamin E which promotes healthy skin by protecting the body from sun damage and may reduce the risk of Alzheimer's disease and certain cancers.

The potassium found in pumpkin aids in balancing fluid levels in the body, promotes strong bones, is necessary for energy production, and helps to control blood pressure. Pumpkin is also rich in magnesium, which aids the body in hundreds of functions, including promoting a healthy immune system, contributing to bone strength, and normalizing heart function. 

Pumpkin Seeds

While the pumpkin flesh is nutrient-rich, pumpkin seeds also contain essential vitamins and minerals. Pumpkin seeds are a good source of vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of omega-6 and omega-3 fatty acids.

How to Use Pumpkin

Fresh Pumpkins are typically only available during fall and early winter; however, canned pumpkin is just as nutritious as fresh. Fresh pumpkin or canned pumpkin puree can be used to make soups, muffins, breads, puddings, and smoothies. Pumpkin seeds can be eaten as a snack, used to top salads or added to sautéed vegetables. Pumpkin-seed oil can be used in cooking or as a salad dressing.

Tips for Using Pumpkins in the Kitchen

• Bigger pumpkins have tougher meat than smaller ones; that's why pumpkins used for pies tend to be smaller than the ones used for carving. But you can still cook and eat the meat of a carving pumpkin; it just won't be quite as soft.
•  If you don't like the taste of pumpkin, try adding a small amount of orange juice.
•  If you're planning on cooking rather than carving the pumpkin, you don't have to go to the trouble of scooping out the inside after you remove the top. You will have to remove the seeds, but after that you can just cut the entire pumpkin into pieces, remove the skin with a peeler, and boil the pieces in water for about 20 minutes. After the pieces have been boiled, drain the water and either mash the pieces by hand or puree them in a blender. 
• A whole pumpkin can be stored at room temperature for up to a month, or in the refrigerator for up to three months. 
• Besides the traditional pumpkin pie, pumpkin can be used to make pudding, custard, cookies, and of course pumpkin bread. But it's also great as soup, or as a side dish for the main course of a meal. 
• Sprinkle some oil and other flavorings on pumpkin seeds and roast them at 300° for about 30 minutes. However, most nutritional experts believe that roasting weakens a lot of the nutrients, so they recommend that the seeds be eaten raw. Whole seeds can be added to steamed vegetables, salads, cereals, as well as ground seeds can be added to burgers.

Next time you're carving a pumpkin and are tempted to just throw out the inside remember to save it, cook or bake it.

References:
Pratt, S. (2004). SuperFoods RX: Fourteen Foods That Will Change Your Life. New York: Harper Collins