Nutritional Value Of Pumpkin

Pumpkins are more than just decorations for harvest and Halloween festivities. These pretty, bright-orange gourds have a rich history and an even richer nutritional profile. Beloved by native peoples and pilgrims alike, pumpkins are rich in fiber, iron, beta-carotene. They may help prevent cancer, and can be cooked in a variety of delicious ways.

History

Pumpkins, which are native to North America, have a fascinating history. According to the Epicurious Food Dictionary, which is based on Sharon Tyler Herbst's 1995 book "The Food Lovers Companion," these large orange vegetables, related to muskmelons and watermelons, were first grown by native peoples. Pumpkins, says Herbst, were subsequently embraced by European colonists. In fact, according to Herbst, some Connecticut settlers loved pumpkin pie so much, they actually delayed Thanksgiving when the molasses they needed to make pie wasn't available.

Fiber and Iron

According to Selene Yeager's book "The Doctor's Book of Food Remedies," pumpkins contain valuable nutrients. For example, a mere half cup of pumpkin contains 3 grams of fiber, three times the amount of fiber contained in a full cup of corn flakes. Yeager also reports that pumpkin flesh and pumpkin seeds are good sources of iron. A half cup of pumpkin provides 2 milligrams of iron, which is 20 percent of the recommended daily allowance for men and 13 percent of the RDA for women. Pumpkin seeds are an even better source of iron. One oz. of pumpkin seeds, according to Yeager, contains 40 percent of the RDA for men and 27 percent of the RDA for women.

Cancer Protection

Pumpkins are rich in beta-carotene, a pigment that creates an orange color in fruits and vegetables. According to the University of Illinois Extension, there is evidence that a diet rich in beta-carotene may help prevent certain types of cancers. Selene Yeager's book agrees, specifying that beta-carotene may protect against cancers of the stomach, esophagus, lungs and colon. According to Yeager, pumpkins also contain phenolic acids, which help prevent carcinogens in the digestive system from being absorbed.

Selection

There are several types of pumpkin available to you. According to the Epicurious Food Dictionary, smaller pumpkins will have tastier, more tender flesh than larger varieties. The Dictionary recommends seeking pumpkins that are free from obvious blemishes and feel heavier than they look like they should be.

Most supermarkets also offer canned pumpkin, which is a good choice for those under time pressure, or for when fresh pumpkins are not available. According to the Mayo Clinic, canned pumpkin has all the nutrients present in fresh varieties. Be careful, though, to buy products labeled simply "pumpkin" and not "pumpkin pie mix", as, according to the Clinic, pumpkin pie mix is generally much higher in calories than canned pumpkin.

In the Kitchen

Pumpkin is a versatile food that can be prepared many different ways. In addition to traditional fall dishes, such as pumpkin pie, the bright orange gourd may, according to Selene Yeager, be prepared like any other squash: whole, mashed or cut into chunks for stew. Yeager recommends baking pumpkin. To do this, Yeager recommends you cut a pumpkin into halves or quarters, scrape out the seeds and place them cut side down in a baking pan. Add a bit of water to prevent burning, and bake at 350 degrees Fahrenheit for 45 to 60 minutes. Pumpkin is done when it can be easily pierced with a fork.