Pumpkin – autumn’s healthy superstar

October 5, 2010 by  

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The world is turning orange. Just look at the leaves and the pumpkins.

Pumpkins are the real stars of autumn, not only as decorations but as food for our kitchen. In this group also belong the butternuts and squash.

Over the years, I’ve been told the following:

Pumpkins are more 90% water.

This is correct. But this is true for most vegetables and fruit. That doesn’t mean that they are not nutritious.

Pumpkin dishes are full of calories.

Not necessarily. I definitely try to minimize the fat and calories in my pumpkin dishes. Here is how:

  • Use low-fat cream or milk in your pumpkin soup.
  • For pumpkin pies, make your own crust with less fat or buy the low-fat ready-made crusts.
  • Include the skin to increase fiber content.
  • Use low-fat cream and less number of eggs for the filling.
  • Or simply boil slices of pumpkin and sprinkle a little bit of salt.

Nutritional value of pumpkins

Like most orange-colored vegetables, pumpkin is rich in beta-carotene as well as vitamin A, C, and potassium.

According to How Stufff Works, a serving of cooked, mashed pumpkin contains:

Calories 24
Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Carbohydrate 6 g
Protein 1 g
Dietary Fiber 1 g
Sodium 1 mg
Vitamin A 6,115 IU
Niacin 1 mg
Vitamin C 6 mg
Calcium 18 mg
Potassium 282 mg
Carotenoids 6,012 micrograms


However, pumpkins are not the only health stars of autumn. Do not forget pumpkin seeds!

Do you know for example that

  • pumpkin seeds benefit prostate health and help prevent prostate cancer?
  • pumpkin seeds are a good source of the vitamins and minerals, including the element Zinc which is important for bone health?
  • pumpkin seeds can help lower cholesterol?
  • pumpkin seeds may benefit bladder health?
  • pumpkin seeds can potentially help prevent arthritis?

For more details about the health benefits of pumpkin seeds, check out www.whfoods.com

My family love pumpkin seeds as:

  • extra flavoring for bread and bread rolls
  • toppings to green and mixed salad
  • snack on the go that fit in a small plastic bag or box that can then be carried in a pocket. Pumpkin seeds are a great alternative to roasted peanuts.

When buying roasted pumpkin kids, make sure to buy the non-salted ones!

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3 Responses to “Pumpkin – autumn’s healthy superstar”
  1. Alisha Ross says:

    This makes me wish my husband wasn’t allergic to eggs and dairy products. I miss French toast and LOVE the idea of pumpkin style! I live vicariously through your messages. Thanks

  2. Alisha Ross says:

    I’ve always loved pumpkin pancakes. We never made them at home (blueberry, raspberry, or banana tended to be the norm) but I’d find them seasonally in restaurants and oh wow, love.

    I bought a griddle a few months ago for some pancake (or french toast) breakfasts but haven’t had time to break it out yet. Hopefully very soon because I’m definitely craving them now!

  3. Nuesha Moore says:

    This is correct. But this is true for most vegetables and fruit. That doesn’t mean that they are not nutritious. And Pumpkins good for the eyes too..

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NOTE: The contents in this blog are for informational purposes only, and should not be construed as medical advice, diagnosis, treatment or a substitute for professional care. Always seek the advice of your physician or other qualified health professional before making changes to any existing treatment or program. Some of the information presented in this blog may already be out of date.

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