Superfood of the Week: Pumpkin

photo by smellyknee.

When I think of Halloween, I get a flash of orange in my mind’s eye: Pumpkin! Indigenous to North America, Native American Indians have long treasured this dietary staple for its nutritional and medicinal qualities. European settlers soon learned the value and these days the pumpkin is a real culinary cornerstone during colder days, with strong associations with falling leaves, harvest and celebration.

This fall, while we celebrate with costumes and candies, the nutritional bounty of this cheerful chubby gourd gives us one more reason to celebrate! Did you know that the pumpkin you thoughtfully selected and placed on your doorstep is bursting with nutrients including carotenoids, lutein zeaxanthin, iron, zinc, and fiber?

• Carotenoids are what give the pumpkin its orange color. They are potent antioxidants which the body converts to vitamin A. Carotenoids help boost the immune system, fight free radical damage, and reduce the risk of cardiovascular disease and some cancers.
• Lutein & Zeaxanthin are carotenoids but don’t convert to Vitamin A. They are the only carotenoids found in the retina and the lens of the eye and help to prevent cataracts and age related macular degeneration.

*note: Carotenoids are best absorbed along with fat in your meal, so don’t be afraid to use a little butter, olive, or coconut oil in your pumpkin pie or pumpkin soup!

And we shouldn’t forget the crispy and delicious seeds–they’re not just for birds. Seeds are nature’s power-food tightly packaged up in a little safe encasing, ready to burst into life at any moment!

Pumpkin seeds are high in beneficial essential fatty acids, phytosterols, zinc, manganese, magnesium, iron, copper, protein and much more. Some of the health benefits include:

• promoting prostate health
• reducing inflammation
• lowering LDL cholesterol
• reducing the risk of heart disease
• reducing the risk for cancer

So this Halloween, when you’re done creating your masterpiece Jack O’Lantern, don’t throw out the meat or the seeds. Save them for a delicious soup or pie and you’ll get just the boost you need for the chilly winter days that lie ahead.

Here are some great recipes: