Pumpkins
Fall's healthiest food
Photograph by DuŠan Zidar/istockphoto
The pumpkin is the vegetable icon of autumn, and can serve as much more than a filling for your favorite holiday pie. Pumpkins and their seeds were a celebrated food of the Native Americans, who cherished them for their nutritional and medicinal properties. Today, the pumpkin is ranked as a top nutritional superstar.
Although they are 90 percent water, pumpkins offer an array of disease-fighting, nutritional, and healing benefits. The flesh of the pumpkin is full of powerful antioxidants such as carotenoids, lutein, and zeaxanthin. Antioxidants work to maintain health by neutralizing free radicals, the harmful byproducts of daily living. Antioxidants also help to strengthen our immune system by binding with free radicals before they can damage our cells.
Pumpkins are also loaded with vital elements such as zinc, fiber, and iron. Zinc heals wounds, acts as an astringent, and may help in the treatment of pesky skin conditions. Fiber protects our hearts and promotes regular bowel function, plus it makes us feel full after eating. Iron gives us life, carrying oxygen from the lungs to the rest of the body.
The seeds of the pumpkin are just as nutritious as the flesh. Pumpkin seeds are nutritional powerhouses, full of protein and bursting with B vitamins. Age-old remedies suggest that pumpkin seeds, also known as pepitas, help to eliminate intestinal parasites, clean blood vessels, stimulate kidney activity, and even serve as a remedy for hair loss. There is some evidence that eating pumpkin seeds can reduce cholesterol levels and the risk of various cancers and inflammatory ailments, including sclerosis, arthritis, and acne.
The flesh and seeds of the pumpkin can serve as the base for many dishes. Pumpkin puree is low in calories, high in fiber, and can be made into a naturally sweet treat. It can be blended into a smoothie, spread on top of your toast, or even used as a moisturizing face mask to pamper your skin. In cookbooks and on the Internet, recipes abound for pumpkin soup, pumpkin pudding, and pumpkin bread. Pumpkin seeds can be roasted and eaten as a simple savory snack, or they can be sprinkled on sautéed vegetables or salads for an added crunch. You can also grind pumpkin seeds with fresh spices, then add herbs, olive oil, and lemon juice for a delicious salad dressing.
