Superfood of the Week: Pumpkin

photo by smellyknee.

When I think of Halloween, I get a flash of orange in my mind’s eye: Pumpkin! Native American Indians have long treasured this dietary staple for its nutritional and medicinal qualities. These days pumpkin is a culinary cornerstone, with strong associations of falling leaves, harvest and celebration.

Did you know that the pumpkin you thoughtfully selected and placed on your doorstep is bursting with nutrients including carotenoids, lutein zeaxanthin, iron, zinc, and fiber?

Carotenoids give pumpkin its orange color. They are potent antioxidants which the body converts to vitamin A. Carotenoids boost the immune system, fight free radical damage, and reduce the risk of cardiovascular disease and cancer. Lutein and Zeaxanthin are carotenoids but don’t convert to vitamin A. They are the only carotenoids found in the retina and the lens of the eye. They help to prevent cataracts and age related macular degeneration.

Carotenoids are best absorbed along with fat in your meal, so don’t be afraid to use a little butter, olive, or coconut oil in your pumpkin pie or pumpkin soup!

And we shouldn’t forget the crispy and delicious seeds–they’re not just for birds. Seeds are nature’s powerfood- tightly packaged in a safe encasing, ready to burst into life at any moment!

Pumpkin seeds are high in beneficial essential fatty acids, phytosterols, zinc, manganese, magnesium, iron, copper, protein and much more. Some of the health benefits include:

• promoting prostate health
• reducing inflammation
• lowering LDL cholesterol
• reducing the risk of heart disease
• reducing the risk of cancer

When you’re done creating your masterpiece Jack O’Lantern, don’t throw out the meat or the seeds. Save them for a delicious soup or pie and you’ll get just the boost you need for the chilly winter days that lie ahead.

Here are some great recipes: