Eat healthier with help from pumpkins

To many North Americans, pumpkins (a winter squash) are a symbol of Halloween and Thanksgiving. Read on to discover how this healthy fall favourite can be so much more than decoration or flavouring for pies and lattes.

• Like all orange-pigmented vegetables, pumpkins are rich in beta-carotene, the plant form of vitamin A; 250 grams (one cup) of canned or baked pumpkin provides about 1,260 RE of beta-carotene, more than a carrot. Studies have shown that this antioxidant may help prevent some forms of cancer
• Just 250 grams (one cup) of cooked pumpkin contains 80 calories, four grams of fibre (similar to two slices of wholewheat bread), and 3.4 milligrams of iron, which is almost 20 percent of the Recommended Dietary Allowance (RDA) for women
• Pumpkins are a rich source of potassium, important for good blood pressure control
• 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

Although the seeds of the pumpkin are often thrown away, there are many good reasons to save them:

• Pumpkin seeds are a rich source of protein. Thirty grams (one ounce) of pumpkin seeds provides seven grams of protein — almost as much as an equal serving of peanuts
• 30 grams of pumpkin seeds contain three milligrams of iron (20 to 30 percent of the adult RDA)
• They are high in unsaturated vegetable oil, a source of vitamin E and rich in B vitamins
• Seeds are a good source of zinc
• When the coverings are consumed too, the seeds are high in fibre

Pumpkin seeds are easy to prepare:

• Scoop out the seeds
• Wash them and let dry
• Bake them on an oiled baking sheet at 120°C (250°F) for an hour. Commercial varieties are often salted

Because pumpkins have hard shells, they are ideal for storing and last about a month in a cool, dry place. So don't write them off just as traditional jack-o'-lanterns and pie filling — the strong-flavoured flesh of pumpkins can be cooked and enjoyed in many healthy and delicious ways.