Popularized by the Irish legend, the Jack o' lantern reminds us each fall that the pumpkin is indeed more than a symbol of Halloween. A member of the Cucurbita family which also includes squash and cucumbers, the pumpkin got its name from the Greek word “pepon” which means “large melon.”
Like most orange colored vegetables and fruit, the pumpkin is rich in carotenoids, potent antioxidants that have been shown to protect against cancer, macular degeneration, and heart disease. One of the carotenes, beta carotene, converts to vitamin A in the liver, contributing to eye health, immunity, and fights the signs of aging. Pumpkin meat also contains fiber and the minerals potassium, iron and zinc. That’s a lot of nutritional value for only 49 calories per cup (cooked).
The pumpkin seed has its own set of nutrients. Also a good source of minerals, including zinc, iron, magnesium, phosphorus, and potassium, only one ounce of ‘pepitas’ supplies about seven grams of protein. Pumpkin seed oil is rich in essential fatty acids (EFAs). Among their many benefits, EFAs help reduce inflammation, protect the brain, and protect cell membranes. The oil is also rich in phytosterols, plant-based fatty acids that contribute to the reduction of blood cholesterol levels. Pumpkin seeds have long been associated with a healthy prostate. The seeds’ zinc and phytosterols may help to shrink an enlarged prostate. For prevention, eat a handful (about 1 ounce) of raw pumpkin seeds three times a week.
