Posted 1:17 am Sunday, October 16, 2011
HEALTH PAGE: Health benefits of pumpkins
Pumpkins are low in fat and calories and are abundant this time of year. The pumpkin is actually a fruit -- it's considered a large melon in the gourd family. This fruit is more than a centerpiece for fall and Halloween decorations and pumpkin pie isn't the only way to eat it. It can be made into healthy dishes as it is full of vital nutrients and antioxidants.
"It has disease-fighting nutrients like alpha carotene and that's known to help slow the aging process," Angie Vera, a registered dietitian, said. "They're high in fiber. One cup of pumpkin should provide about 3 grams of fiber and about 50 calories."
Alpha carotene is an antioxidant found in orange and green fruits and vegetables. Another antioxidant, beta-carotene, which helps improve immune function and reduces risk of chronic disease, also is found in pumpkins.
"It's also got vitamin C and E, magnesium and potassium," Ms. Vera added.
She noted that it's better to use the smaller varieties of pumpkins to puree. It can be used to create bread recipes and soups or added to pancakes and smoothies for a mild flavor and added nutrients.
Don't discard the seeds, Ms. Vera said. The seeds also pack many nutrients, including fiber, monounsaturated fats, vitamin E, protein and B vitamins. Research has shown pumpkin seeds provide protection against prostate and ovarian cancers. The seeds can be roasted for a snack or ground and added to recipes.
