Pumpkins are not just for carving into jack-o-lanterns. Pumpkin is delicious, affordable and incredibly healthy, according to Real Simple: At around 50 calories per cup, pumpkin is full of Vitamins E, C and A, as well as potassium and fiber, “and can even double as a butter, oil adnd egg replacer when modifying recipes for dietary restrictions.”
![pumpkin]()
Not only is the pumpkin full of nutrition, but pumpkin seeds are, as well. The seeds include a wide range of nutrients ranging from magnesium and manganese to copper, protein and zinc. They contain a wide array of beneficial plant compounds known as phytosterols and free-radical scavenging antioxidants, which gives your health an added boost.
The wonders of the pumpkin have been hailed throughout history, especially by Native Americans. A tribe called the Catawbas ate pumpkin seeds for kidney health. The Yumas made a mixture from pumpkin and watermelon seeds for wound healing, and the Menominees drank a powdered squash and pumpkin seed concoction to encourage urination.
Pumpkin seeds may benefit your heart, liver and immune system, help fight diabetes, and offer unique benefits for men’s prostate health and women’s relief of menopause symptoms as well.
Because these are high-fiber seeds, they’re able to boost your fiber intake, helping you reach the ideal amount of 50 grams per 1,000 calories consumed. Best of all, because pumpkin seeds are highly portable and require no refrigeration, they make an excellent anytime snack both at home and whenever you're on the go.
Old folk remedies using pumpkin pulp were said to be helpful for treating parasites, improving kidney and bladder function, healing wounds and relieving “female ills.”
The carotenoids and other healthy ingredients in pumpkin and pumpkin seeds can help your heart, re-energize you after a workout, enhance your mood and even help fight several types of cancer.
Pumpkins can last for weeks and even months throughout autumn and winter, if stored properly. The only difference between 100 grams of raw and the same amount of cooked pumpkin is a 6-calorie increase in the raw form. So where do the nutrients come from? It's in the vitamins and minerals, including large amounts of fiber and 100% of the daily vitamin A requirement.
Pumpkins also provide lots of vitamin C, riboflavin, potassium, copper, and manganese. Smaller but significant amounts of vitamin E (alpha tocopherol), thiamin, niacin, vitamin B6, folate, iron, magnesium, and phosphorus also are present.
What does that mean for us? The bright orange hints at the presence of a particularly beneficial phytonutrient: carotene. This converts to vitamin A in the body for a tremendous punch of antioxidants with the capacity to help prevent heart disease, cancer and many of the degenerating signs of aging.
Vitamin A is also a must for good vision and helping to prevent lung and mouth cancers. Flavonoids such as cryptoxanthin, lutein and zeaxanthin destroy harmful free radicals, and zeaxanthin, especially, helps protect the retina of the eye from macular degeneration.
A special bonus in pumpkin seeds is the amino acid tryptophan which, once in the brain, converts into GABA — a nutrient which relaxes the body, calms the nerves, improves sleep and transmits signals between neurons.