Pumpkin Nutrition…

Most people think of pumpkin as a decorative gourd rather than a highly nutritious food. This is unfortunate because it is one of the most nutritionally valuable foods known to man. Pumpkin is actually not a vegetable, but a fruit, and like melons, is a member of the gourd family. It’s inexpensive, available year round in canned form, incredibly easy to incorporate into recipes, high in fiber, and low in calories. All in all, pumpkin is a real nutrition superstar. Pumpkin packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. The key nutrient that boosts pumpkin to the top of the SuperFoods list is the synergistic combination of carotenoids. Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man. It is the dark horse of the SuperFoods.

• The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Foods rich in carotenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including lung, colon, bladder, cervical, breast, and skin.
• Carotenoids have also shown great promise in their ability to lower rates of heart disease.
• Carotenoid consumption also decreases the risk of cataracts and macular degeneration.
• The two carotenoids that are richly present in pumpkin (betacarotene and alphacarotene) are particularly potent phytonutrients. Beta-carotene found in foods, working synergistically with the other nutrients present in that food, have a very different effect on the body than a single nutrient isolated from its web of assisting and augmenting synergistic partners. The carotenoids, like many nutrients, work best as a team.
• When derived from whole foods like pumpkin, the carotenoids are major players in the fight against disease. It prevents the oxidation of cholesterol which can build up in blood vessel walls and contribute to the risk of heart attack and stroke. Extra beta-carotene in the diet may help to prevent the progression of atherosclerosis and heart disease.
• Beta-carotene along with other carotenoids may also prove to be helpful in preventing the free radical-caused complications of long-term diabetes and the increased risk for cardiovascular disease associated with this common illness.
• Studies have also shown that a good intake of beta-carotene can help to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals.
• While beta-carotene has long been linked with health promotion, it’s the bounty of alpha-carotene in pumpkin that makes it a real nutrition standout. The exciting news about alpha-carotene is that its presence in the body along with other key nutrients is reportedly inversely related to biological aging. In other words, the more alpha-carotene you eat, the slower your body shows signs of age.
• Pumpkins contain many vitamins and nutrients including calcium, iron, magnesium, potassium, zinc, selenium, niacin, folate, and vitamins A, C, and E. Pumpkin is also a terrific source of fiber.
• One of the best features of pumpkin is that it’s readily available all year long in an inexpensive canned form. Canned pumpkin is one of those foods that give the lie to the notion that fresh is always best, because canned pumpkin puree (not to be confused with pumpkin pie filling which has added sugar and spices) is actually more nutritious.
• Beta-carotene, found in pumpkin, is a powerful antioxidant as well as an anti-inflammatory agent. It helps prevent build up of cholesterol on the arterial walls, thus reducing chances of strokes.
• Being rich in alpha-carotene, pumpkin is believed to slow the process of aging and also prevent cataract formation.
• Being loaded with potassium, pumpkin is associated with lowering the risk of hypertension.
• The presence of zinc in pumpkins boosts the immune system and also improves the bone density.
• Pumpkin Seeds are also loaded with minerals. They promote overall prostate health. They contain L-tryptophan, a compound that has been found to be effective against depression. They are believed to serve as a natural protector against osteoporosis. They have been known to reduce inflammation. And, being rich in phytosterols, they have been associated with reducing the levels of LDL cholesterol.