The Benefits of Pumpkin

Paula Gallagher on
When carving pumpkins at Halloween, don't overlook the great health benefits of pumpkins and their seeds!

The week leading up to Halloween is always spent designing and carving out pumpkins, and though we do it for Halloween decor, our favorite part comes afterward, with roasting and eating the seeds! And the seeds aren’t the only edible part – the fleshy part of the pumpkin can be used in many delicious and nutritious recipes.

Pumpkins are a winter squash and they are chock-full of nutrients. Pumpkins contain a rich supply of beta carotene and alpha carotene. Loaded with fiber, vitamins and minerals, you’ll get a mouthful of potassium, magnesium, selenium and lutein in every bite, plus a good dose of vitamins A, C and E. Plus, as I said earlier, our favorite part of the pumpkin is the seeds! By weight, they contain more iron than liver, are rich in omega-3s, and are a good source of protein, making them great for vegan and vegetarian diets.

There are many healthy benefits of pumpkins. Eating pumpkin has been linked to a lower incidence of type 2 diabetes, and its natural anti-inflammatory properties may even aid in asthma and arthritis. Pumpkins' natural anti-inflammatory and antioxidants components may also help with maintaining fluid balance, regulating blood pressure, supporting the immune system, and even help with eye health and heart health. A natural digestive aid, pumpkin soothes the stomach and decreases bloating and flatulence. Eating pumpkin seeds may also support prostate health.

If you’re buying a pumpkin to cook rather than carve, get a small sugar pumpkin. Look for a deep orange color and a smooth, dull rind, indicating a mature, sweet pumpkin. Store it in a dry place away from direct sunlight. Once cut, cook the pumpkin the same day to preserve its nutrients. Cook pumpkin just like you would a potato. You can use it in soups, or puree it and add to muffins, cakes and breads to enrich their fiber and nutrient content and produce moist, delicious baked goods.

Eat pumpkin seeds as a snack, toss them on salads, stir into hot or cold cereals, or add to baked goods for extra crunch.

Here is my recipe for roasted pumpkin seeds.

Roasted Pumpkin Seeds

Toss clean pumpkin seeds in a bowl with melted butter, salt, pepper, a little honey and a dash of cayenne. Spread the seeds in a single layer on a baking sheet and bake at 325 degrees for about 45 minutes or until golden brown. Go in and give the tray a little shake every now and then.

Wishing you a happy and safe Halloween!

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