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.
