The word “pumpkin” typically brings two thoughts to mind—pie and Halloween. But highly nutritious pumpkin can (and should) be a lot more than a dessert or decoration.
Most of us have probably heard about “eating a rainbow” of produce, since more colours mean a broader range of nutrients. The deep yellow/orange hue of pumpkin is part of this rainbow. Pumpkin and other squash are loaded with important carotenoids, which have been shown to prolong life. (http://bit.ly/pUxc5w ). Pumpkin is particularly high in alpha-carotene, which some sources say is a more powerful cancer-fighter than its better known relative, beta-carotene. (http://bit.ly/nZMbf1)
Pumpkin provides a lot of fibre with few calories. It is also a good source of vitamin C, riboflavin, niacin, iron, and calcium.
And don’t forget the seeds. Whether you scrape them out of your jack-o-lantern and roast them yourself, or buy them from your local bulk food store, pumpkin seeds (also known as pepitas) offer a lot of nutritional benefits. According to Canadian Living, they are “among the leaders of phytosterols -- a naturally occurring compound with an established reputation for cholesterol-lowering properties. Phytosterols are also being studied for their potential role in prostate health. Each 1/4 cup (50 millilitre) serving of the seed provides a healthy dose of omega-3 and omega-6 fatty acids and is a good source of minerals, including phosphorus, magnesium, zinc and iron, making it one of the most nutritious and flavourful seeds around.” Pumpkin seeds can be sprinkled in salads or on soups, but be sure you don’t go overboard. One cup of pumpkin seeds is 750 calories. (http://bit.ly/nB8j9o)
Pumpkin is very easy to incorporate into your diet, and not just in the form of pumpkin pie. Pumpkin and squash puree make wonderful soups. Roasted pumpkin or squash can be seasoned in a variety of ways—butter, brown sugar, maple syrup, cinnamon, and curry can all be used to create different side dishes. What’s more, pumpkin and squash are grown locally and are abundant this time of year, so be sure to get yours!
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