(NEW YORK) – Take a drive into the countryside this time of year and you’re likely to see acres and acres of pumpkins. Big orange pumpkins, small white pumpkins, even little miniature pumpkins. If you’re the type who only notices pumpkins during Halloween you might be wondering just how many Jack-o-Lanterns people really need. But pumpkins aren’t just for Halloween. They’re packed with nutrients!
A one cup serving of cooked pumpkin contains 37 mg of calcium, 12 grams of carbohydrates, 3 grams of fiber and 1.4 mg of iron. It’s also packed with Vitamin A, Vitamin C, Vitamin E and Zinc. And it only has 49 calories. The nutritional benefits of pumpkin make it one of the most valuable Halloween decorations you’ll have on your front porch.
The flesh of the pumpkin is rich in carotenoids which help promote a strong, healthy immune system, and Beta-carotene, a powerful antioxidant and anti-inflammatory. Beta-carotene helps prevent and lower cholesterol build-up, lowering the risk of stroke. Pumpkins are also rich in Alpha-carotene which is believed to slow the aging process and can help prevent cataracts. With 3 grams of fiber in each serving, pumpkins also help promote bowel health and the 564 mg of potassium content is beneficial for lowering hypertension.
Recent research also indicates that pumpkin can be beneficial in reducing the risk of developing macular degeneration which is a hereditary eye disease that often results in permanent blindness.
When you carve that Jack-o-Lantern, don’t throw away the seeds. Pumpkin seeds are also loaded with nutritive benefits. Pumpkin seeds have been shown to reduce inflammation without the use of drugs, and they’re particularly helpful in helping to relieve arthritis pain. They help prevent kidney stones and, because they’re loaded with phytosterols, they’ve been associated with reducing high levels of LDL cholesterol.
Feeling depressed? Grab a handful of pumpkin seeds. The seeds contain high levels of L-tryprophan, a compound that helps relieve depression. And pumpkin seeds have also been shown to promote overall prostate health.
Pumpkin seeds also contain high levels of calcium and zinc which can help improve bone density and prevent osteoporosis. They’re loaded with a number of minerals including magnesium, phosphorus, and manganese, as well as Zinc, copper, protein and iron.
Recent studies also reveal that pumpkin seeds can help prevent kidney stones, relieve constipation, dissolve gall stones and help you lose weight. They’ve even been shown to help improve the condition of your teeth, hair and nails.
So, how do you eat a pumpkin? Aside from putting it in a pie or making pumpkin bread, that is.
First, cut the pumpkin into manageable pieces, peel the pieces, and remove the stringy interior and seeds. Rinse the seeds and spread them in a single layer on a cookie sheet. Sprinkle with salt or seasonings to taste and roast in a 350 degree oven until lightly browned.
To prepare the pumpkin flesh, simply boil the pieces until tender and then drain. Pumpkin can be used to make anything from the traditional pies and breads to soups and cookies and pumpkin side dishes are a welcome addition to any hearty Autumn meal.
Great article!