The Nutrition of Pumpkins and Pumpkin Seeds

Typically, the colorful vegetables, such as broccoli and carrots, are said to be packed with essential vitamins and nutrients, and the bright orange pumpkins that decorate our front lawns each Halloween are no exception. Although this nutritious harvest vegetable (actually a squash) is consumed mainly as a pie during the fall months, it can actually be enjoyed in a large variety of ways, such as soups, smoothies, in cookies and breads, and much more.

First and foremost, the main healthful qualities of pumpkin nutrition are the large amounts of antioxidants and beta-carotene present within the pumpkin. Antioxidants, as most of us know by know due to increased awareness of the importance of healthy living, help strengthen our immune system. Beta-carotene converts to Vitamin A and helps reduce the risk of cancer and other dangerous diseases.

Pumpkins by themselves are also very low in fat and calories, and high in potassium. They also possess a fair amount of Vitamin C and other nutrients, such as Niacin, Vitamin E, Calcium and Iron.

Additionally, because pumpkins have a high water content, they are an ideal choice for a snack because they help to provide a food source of water and are low fat.

When using pumpkin in various recipes, you should be aware that it is usually the addition of eggs that boosts the amount of calories in items such as pumpkin pie or pumpkin breads. To eat pumpkin on its own, try roasting it with spices like cinnamon or nutmeg, or blending pumpkin puree with apple cider for a deliciously healthy drink.

Pumpkin seeds are a snack sold all year round, but they are also very good for you as well. Pumpkin seed nutrition is high in essential amino acids and zinc. Typically, you can find pumpkin seeds roasted or raw, shelled or unshelled. Pumpkin seeds contain a large variety of minerals and other vital nutrients, such as iron, protein and fiber.

Pumpkin seeds can be used in tossed salads, casseroles, soups, and other baked goods, either ground or whole. Although the roasted pumpkin seeds tend to be better-tasting, you'll receive higher nutritional value from the raw seeds.

Pumpkin seeds are also said to help prevent kidney stones, as well as serve as a remedy to combat depression. The many health benefits of pumpkin and pumpkin seeds are still being researched and discovered.