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The pumpkin is a highly nutritious vegetable because of its huge store of vitamins and antioxidants. It is rich in vitamin A and other antioxidants such as carotenes, xanthins and leutin. It is also low in calories and hence is one of the widely grown vegetable in the world. Pumpkins come in various sizes, shapes and colors. Most pumpkins that we find in markets today are yellow or orange in color with a smooth, ribbed rind. The yellow and orange pigments present in the vegetable gives it its characteristic color. Pumpkins have a hollow center which consists of several tiny whitish seeds. Pumpkins are a valuable addition to your diet because of its rich stores of protein, vitamins, minerals and omega-3 fatty acids.

Pumpkin Nutrition Facts

Pumpkin is rich in the following nutrients;

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

The antioxidants alpha-carotene and beta-carotene are converted to vitamin A in the body. They help to reduce the risk of cardiovascular disease and strengthen the immune system. Beta-carotene has anti-inflammatory properties and protects the skin from sun damage. Alpha-carotene delays ageing, improves health of the eyes and prevents tumors. Fiber, another important nutrient in pumpkin, helps to reduce bad cholesterol, aids in digestion, helps in weight loss and regulates blood glucose levels. Vitamin C is necessary for the health of the immune system while vitamin E enhances the health of the skin.

The many health benefits of pumpkin include:

• Since the vegetable is low in calories and supplies a good amount of dietary fiber, it is often recommended for those who wish to reduce cholesterol levels and lose weight. There are only 26 calories present in 100grams of pumpkin.
• Pumpkin contains many important antioxidants such as vitamins A, C and E.
• You can get a substantial amount of vitamin A through pumpkin. 100 grams of pumpkin contains about 7384mg of the vitamin. Vitamin A helps to maintain the health of the skin and mucus membranes and also improves vision. Some studies indicate that vitamin A may also play a role in preventing lung cancer.
• Pumpkin is a valuable natural source of poly-phenolic flavonoid compounds such as lutein, zeaxanthin, alpha-carotene and beta-carotene. The carotenes turn into vitamin A in the body.
• The antioxidant zeaxanthin helps to protect the eyes from the harmful effects of UV rays. It thus helps in preventing age related macular degeneration.
• Many minerals like phosphorus, calcium, potassium and copper are found in pumpkin.
• Pumpkin seeds contain good amounts of fiber and mono-unsaturated fatty acids which improve cardiovascular health. They supply the body with protein, vitamins and minerals. They also contain the important amino acid tryptophan which is known to boost overall health and also combat symptoms of depression.
• Since pumpkin contains high levels of potassium, it helps in controlling blood pressure.
• Zinc in pumpkin improves the functioning of the immune system and also enhances bone density.
• Pumpkin seeds are known to improve prostate health and hence are beneficial for those who experience difficulty in urination due to enlargement of the prostate.
• The seeds may also helps to prevent the formation of calcium oxalate stones in the kidneys.

You can find pumpkins in the markets throughout the year. It is best to buy a whole pumpkin instead of smaller sections. When choosing pumpkins, opt for those which feel heavy to hold, have a stout stem and have a woody sound when tapped. Avoid vegetables which appear bruised, cut or wrinkled. You can store a ripe pumpkin at home for several weeks. Ensure that you place it in a cool, ventilated area at room temperature. Cut pieces of pumpkin should always be stored in the refrigerator.

It is important to wash pumpkins properly in running water to get rid of soil, dust or traces of insecticides. This is because many hybrid varieties of vegetables are grown with insecticide powders and sprays. When cutting a pumpkin, slice the entire vegetable into two parts and remove the middle portion which contains all the seeds. You can then cut the flesh into any size or shape. Mostly, cubes are used in cooking. Even the seeds, flowers and leaves of the pumpkin plant are edible.

Here are some helpful tips on serving pumpkin;

• Pumpkin can be stir fried, baked or steamed. Steaming helps to retain most of the nutrients. In some cultures, the pumpkin plant leaves are cooked separately or added to soups.
• In some countries, pumpkin is also used in preparing sweet dishes or as stuffing in pies and pancakes.
• Pumpkin seeds make a healthy snack because they contain protein and essential fatty acids. You can also have them roasted, but this may damage the fat in them.

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