Pumpkins typically take center stage during the month of October as they are transformed into smiling jack-o-lanterns. But the value of the pumpkin goes way beyond its ability to decorate. Pumpkins are brimming with nutrients that can boost the immune system and contribute to optimum health. So this year, don’t toss that jack-o-lantern. Turn it into a nutritious side dish for your family.

The pumpkin is a member of the squash family and its tough outer skin is typical of squash that is harvested in cooler weather. The pumpkins that we buy in October come from seeds that were planted three or four months ago.  The “handle” on top of a pumpkin is part of the vine.

The firm orange and yellow meat inside of the pumpkin is an excellent source of carotenoids, fat-soluble compounds that occur in a variety of plants. They protect the plants from sun damage while they help them attract birds and insects for pollination. Foods rich in carotenoids have been linked to a reduced risk of cancers involving the lung, colon, bladder, cervix, breast and skin. Carotenoids have also shown great promise in their ability to lower rates of heart disease.

Pumpkin meat is high in lutein and zeaxanthin, which scavenge radicals in the lens of the eye and may prevent macular degeneration, a serious eye problem that usually results in blindness. A study by the USDA indicated that diets high in pumpkin as a fiber source tended to curb the appetite yet provided more food for the same calorie count.

Pumpkins can be cut into chunks, peeled, roasted and dressed with a bit of olive oil, salt, and pepper for a simple, tasty dish.  Pumpkin meat can also be pureed, grilled or lightly boiled. Because of their mild flavor, pumpkins can easily be transformed into delicious soups.

While the flesh of the pumpkin provides us with important nutrients, the pumpkin seeds are also a healthy addition to the diet.  Pumpkin seeds, also called pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. The seeds can be purchased ready to eat, or you can easily roast your own in the oven with a light toss of olive oil and your favorite combination of spices. Adding roasted pumpkin seeds to soups and salads provides a nutty flavor; and pumpkin seed oil can be used as a salad dressing when combined with products like honey and olive oil.

The seeds should be stored in an airtight container in the refrigerator. While they may stay edible for several months, they seem to lose their peak freshness after about one to two months.

Yours in good health,

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The information contained within this newsletter is meant to be used to educate the reader and is not intended to provide individual medical advice. Before you take any supplement, please consult your physician or other licensed healthcare professional to determine if it’s appropriate for you. IVL Health Watch is a publication of Institute for Vibrant Living™.

These products are not intended to diagnose, treat, cure, or prevent any disease. This information has not been evaluated by the Food and Drug Administration.