Pumpkin
Pumpkin is a type of winter squash that is native to North America and particularly popular around Thanksgiving and Halloween. In the US, pumpkin typically refers to an orange type of winter squash but in other regions, such as Australia, pumpkin may refer to any type of winter squash.
While commonly viewed as a vegetable, pumpkin is scientifically a fruit, as it contains seeds. That said, it’s nutritionally more similar to vegetables than fruits.
One cup of cooked pumpkin contains:
- Calories: 49
- Fat: 0.2 grams
- Protein: 2 grams
- Carbs: 12 grams
- Fiber: 3 grams
- Vitamin A: 245% of the Reference Daily Intake (RDI) !!!
- Vitamin C: 19% of the RDI
- Potassium: 16% of the RDI
- Copper: 11% of the RDI
- Manganese: 11% of the RDI
- Vitamin B2: 11% of the RDI
- Vitamin E: 10% of the RDI
- Iron: 8% of the RDI
- Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.
Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water.
Pumpkins are very high in beta-carotene, a carotenoid that your body turns into vitamin A. Studies show that vitamin A can strengthen your immune system and help fight infections. Conversely, people with a vitamin A deficiency can have a weaker immune system. Research shows that vitamin A deficiency is a very common cause of blindness. Pumpkin is plentiful in nutrients that have been linked to strong eyesight as your body ages. A bonus of eating pumpkin is that studies show that carotenoids like beta-carotene can act as a natural sunblock.
In an analysis of 22 studies, scientists discovered that people with higher intakes of beta-carotene had a significantly lower risk of cataracts. Pumpkin is also one of the best sources of lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration (AMD). Additionally, it contains good amounts of vitamins C and E, which function as antioxidants and may prevent free radicals from damaging your eye cells.
Free radicals are molecules produced by your body’s metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria. However, excessive free radicals in your body create a state called oxidative stress, which has been linked to chronic illnesses, including heart disease and cancer.
Pumpkins contain antioxidants other than beta-carotene, such as alpha-carotene, and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells. Test-tube and animal studies have shown that these antioxidants protect skin against sun damage and lower the risk of cancer, eye diseases and other conditions.
Pumpkin is also high in vitamin C, which has been shown to increase white blood cell production, help immune cells work more effectively and make wounds heal faster. Pumpkin is also a good source of iron and folate, all of which have been shown to aid the immune system as well.
Pumpkin is considered a nutrient-dense food. That means it’s incredibly low in calories despite being packed with nutrients. In fact, pumpkin has under 50 calories per cup and consists of about 94% of water. Pumpkin is also a good source of fiber, which can help curb your appetite.
Because pumpkin is high in carotenoids, eating them might also protect against certain cancers. An analysis of 13 studies showed that people with higher intakes of alpha-carotene and beta-carotene had significantly lower risks of stomach cancers. Many other human studies have found that individuals with higher intakes of carotenoids have lower risks of throat, pancreas, breast and other cancers.
It’s high in potassium and studies have shown that people with higher potassium intakes appear to have lower blood pressure and a reduced risk of strokes.
Pumpkins’ antioxidants may protect “bad” LDL cholesterol from oxidizing. When LDL cholesterol particles oxidize, they can clump along the walls of blood vessels, which can restrict your vessels and raise your risk of heart disease.
Pumpkin is very healthy and considered safe for most. However, some people may experience allergies after eating pumpkin.
It’s also considered mildly diuretic, which means eating a lot of pumpkin may induce a “water pill”- like reaction, increasing the amount of water and salt your body expels through urine. This effect may harm people taking certain medicines such as lithium. Diuretics can impair your body’s ability to remove lithium, causing serious side effects.
Although pumpkin is healthy, many pumpkin-based junk foods (such as lattés, candies and pie fillings) are loaded with added sugar. They do not offer the same health benefits as consuming the fruit.
How to Buy
The best pumpkins for cooking are the small pie pumpkins, which have a nicer texture and flavor than the larger ones. Look for pumpkins with firm and smooth orange skin and that feel heavy for their size. Avoid pumpkins with cracks and bruises.
The best pumpkins for Halloween carving and decorating are large but not too heavy. You want a pumpkin with thin walls to make carving easier. Look for pumpkins that have a strong stem and a nice round shape that will stand properly.
How to Store
Whole pumpkins can be kept in a cool, dry place for several months. Once you cut up your fresh pumpkin, store it in the refrigerator and use within five days. Cooked pumpkin can be frozen for up to 10 months.
How to Cook
Pumpkin is very versatile and easy to add to your diet in both sweet and savory dishes. Pumpkin’s sweet flavor makes it a popular ingredient in dishes like custards, pies and pancakes. However, it works just as well in savory dishes such as roasted vegetables, soups and pastas.
Pumpkins have a very tough skin, so it requires some effort to slice. Once you cut it, scoop out the seeds and any stringy parts, then slice the pumpkin into wedges.
Pumpkin is also available pre-cut or canned, giving you flexibility with your recipes and preparation. When buying canned, be sure to read labels carefully, as not all products will be 100% pumpkin and you may want to avoid added ingredients, particularly sugar.
The easiest way to eat pumpkin is to season it with salt and pepper and roast it in the oven.
Pumpkin seeds make a tasty and healthy snack. Wash them to remove any bits of flesh, then spread on a baking sheet and roast in the oven until golden brown and crunchy. Make cooked pumpkin or seeds taste great by using any or a combination of these flavours: allspice, cardamom, cinnamon, nutmeg, cloves, ginger and cumin.