The pumpkin’s bright orange color is a big clue that it is rich with beta-carotene. Beta-carotene is one of the plant carotenoids that converts to Vitamin A in the body. During this conversion beta-carotene performs many important functions for maximum health. I asked Jody Victor® to give us more details.
Jody Victor®: Research shows that a diet rich in beta-carotene reduces the risk of developing some types of cancer and protects against heart disease. Pumpkins also contain the carotenoids lutein and zeaxanthin, which not only promote healthy vision but also protect against macular degeneration. Alpha-carotene, another pumpkin plus, is believed to aid in the prevention of tumor growth. Pumpkin seeds (pepitas) provide many nutrients as well including bone-strengthening magnesium and copper, cholesterol-lowering phytosterols and inflammation-reducing omega-3 fatty acids.
Pumpkin Nutrition (per cup cooked):
Calories: 49
Fat: 0.17 grams
Fiber: 2.7 grams
Protein: 2 grams
Calcium: 37 mg
Iron: 1.4 mg
Magnesium: 22 mg
Zinc: 1 mg
Selenium: 1 mg
Niacin: 1 mg
Potassium: 564 mg
Vitamin A: 2650 IU
Vitamin C: 12 mg
Pumpkins can be prepared in many ways. They can be used in soups, casseroles, breads and pies. When buying pumpkins, look for a weighty fruit with no soft spots. They should be firm and heavy for their size. You can store pumpkins in a cool, dark place up to two months before using. Sugar pumpkins are best for cooking since they are less stringy. For a tasty and nutritious snack rinse the removed seeds (pepitas) well to remove any pulp. Let them dry overnight. Spread the seeds onto a baking sheet lightly coated with olive oil. Sprinkle with salt, pepper, garlic, paprika or other seasonings of your choice. Bake for one hour at 250 degrees.
Here are some fun pumpkin facts:
- Pumpkins are a fruit.
- The name pumpkin came from “pepon” – the Greek word for large melon.
- Pumpkins are grown all over the world on six of the seven continents.
- The top US pumpkin production states are Illinois, Ohio, Pennsylvania and California.
- The pumpkin capital of the world is Morton, Illinois.
- Pumpkins are grown primarily for processing. Only a small percentage are grown for ornamental sales.
- Irish immigrants brought pumpkin carving to the US.
- The largest pumpkin ever grown weighed 1,140 pounds.
- The largest pumpkin pie ever made was over five feet in diameter and weighed over 350 pounds.
- In early Colonial times, pumpkins were used as an ingredient for the crust of pies, not the filling.
- Later Colonists sliced off pumpkin tops, removed the seeds and filled the insides with milk, spices and honey. The pumpkin was then baked in hot ashes and is the origin of pumpkin pie.
All the Best!