Pumpkin Health Benefits & Tips

To most North Americans, pumpkins (a type of winter squash) are a symbol of Halloween and Thanksgiving. In fact, they have more uses than just as traditional jack-o’-lanterns and pie filling—the strong-flavored flesh of pumpkins can be cooked and enjoyed in many ways. One cup (244 g) of cooked canned pumpkin contains 83 calories, 7 g of fiber (almost as much as you’d get from 4 slices of whole wheat bread), and 3.4 mg of iron, which is almost 20 percent of the Recommended Dietary Allowance (RDA) for women. Because pumpkins absorb water, they lose some nutrients and have fewer calories when they are boiled. Sugar pumpkins, which are smaller and sweeter than the large deep-orange pumpkins, are the best choice for cooking.

QUICK TIP:

Bake some seeds

Pumpkin seeds are easy to prepare. Scoop out the seeds, wash them and let dry, then bake them on an oiled baking sheet at 250°F (121°C) for an hour. Commercial varieties, sometimes sold as “pepitas,” are often salted.

Although the seeds are often thrown away, they are a rich source of protein. One ounce (28 g) of pumpkin seeds provides 7 grams of protein—almost as much as an equal serving of peanuts—as well as 3 mg of iron (20 to 30 percent of the adult RDA). They are high in unsaturated fats, a source of vitamin E, and rich in B vitamins. When the coverings are consumed too, the seeds are high in fiber.

Health Benefits

Helps protect against cancer.
Like all orange-pigmented vegetables, pumpkins are rich in beta-carotene, the plant form of vitamin A: Two cups of canned or baked pumpkin provides more beta-carotene than a carrot. Studies have shown that this antioxidant may help prevent some forms of cancer. Pumpkin seeds, too, appear to have anticancer properties and have been incorporated into some supplement formulas that may help fight prostate cancer.

Lowers blood pressure.
Pumpkins are a rich source of potassium, which is an important nutrient for good blood pressure control. One cup of pumpkin has more than 500 mg, although regular canned pumpkin will provide about the same amount of sodium, so it’s best to cook it yourself and control the added salt—or look for a no-salt-added brand, if sodium is a problem for you.

Helps those with Crohn’s disease.
Although no one diet seems to work for people living with the inflammatory bowel problems associated with Crohn’s disease, pumpkins and pumpkin seeds are among a handful of foods that seems to be well tolerated by most.

Health Risk

Choking hazard.
While the risk may be small, it’s quite real. The American Academy of Pediatrics advises not giving pumpkin seeds to children under the age of 5.

Eating Tips
• Make a stew with canned pumpkin, white beans, bell peppers, and chili powder.
• Sprinkle pumpkin seeds on muffins before baking.
• Add canned pumpkin to pancake batter with powdered ginger.

Buying Tips
• Choose pumpkins that are free from blemishes and heavy for their size.

Storing Tips
• Because pumpkins have hard shells, they are ideal for storing.
• Pumpkins last about a month in a cool, dry place.