Pumpkins: More Than Just Decoration

Written by Cheryl Koch, M.S., R.D.
Last updated: October 2006

Pumpkins, hay rides and harvests are a sign that fall is in full swing. Carving the pumpkin and making pumpkin bread or pumpkin pie are family traditions. But have you ever considered the nutritional value of this versatile decoration and ingredient?

Pumpkins are a member of the gourd family and have similarities to other forms of winter squash such as butternut, acorn, and spaghetti squash. In addition to its traditional use in pies, cakes, and breads, pumpkin flesh can be used to flavor smoothies, spreads, ice cream, or frozen yogurt. Like these other squash, pumpkins are an excellent source of beta carotene. Research shows that beta carotene has several health benefits, including protecting against certain types of cancer and heart disease.

Pumpkin seeds are also gaining popularity and are rich in nutrients. The seeds are sources of protein, fiber, iron, and linolenic acid. The health benefits of pumpkin seeds include heart health and a reduced risk of prostate cancer. Pumpkin seeds can be eaten as a snack, on salads, in soups, or can be ground to create a sauce.

As you select your pumpkin and prepare those popular fall recipes, you may want to keep the following tips in mind:

• Flesh from smaller pumpkins tends to be more tender and juicy.
• Select pumpkins with fewer blemishes.
• Fresh pumpkins can be stored at room temperature for up to 1 month.
• Refrigerated pumpkins can be stored for up to 3 months.
• Pumpkin seeds should be refrigerated to prevent them from becoming rancid.

Source: http://health.yahoo.com/experts/weightkoch/8292/pumpkins-more-than-decoration

Pumpkin Seed Phytosterols Lower Cholesterol Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers. Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols-and cardio-protective fiber, minerals and healthy fats as well? In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States. Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), closely followed by pumpkin seeds(265 mg/100 g). (100 grams is equivalent to 3.5 ounces.) Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams) of all nuts and seeds, while English walnuts and Brazil nuts had the lowest (113 mg/100grams and 95 mg/100 grams). Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82