Power of the pumpkin

October 12, 12:10 PMPhiladelphia Healthy Food ExaminerStacey Matthews

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Most people only think of pumpkins around Halloween but in actuality they are available in some variety all year long (usually canned). They are super nutritious so this year it's time to focus on the power of the pumpkin! The orange hue of pumpkins is given by the antioxidant beta-carotene which the body uses to make Vitamin A. Vitamin A is most known for promoting healthy vision, but it is also responsible for keeping the immune system & bones healthy. The antioxidants properties of beta-carotene are responsible for helping to maintain healthy skin and may help prevent certain types of cancer. In addition, pumpkins are a good source of vitamins C, E, K, fiber, iron, magnesium and potassium.

That’s not all- in addition to the actual fruit of the pumpkin, (yes, pumpkin is a fruit) pumpkin seeds also offer a host of nutrients. Pumpkin seeds are excellent source of zinc and a good source of protein, iron, copper and fiber (if you eat the shell- it is edible).

This year, be sure to save the interior of the pumpkin and seeds when craving your jack-o-lantern. An alternative option is to buy 100% canned pumpkin, not to be confused with pumpkin pie filling. For a sweet yet nutritious treat, add pumpkin to pancakes, cupcakes, cookies and so much more! Also, try a crust-less pumpkin pie by adding ½ c of warm pumpkin to 1c of low-fat vanilla yogurt, sprinkle with nutmeg and cinnamon as desired. Pumpkin seeds can be toasted or roasted in the oven. Eat them plain or lightly sprinkle with sugar or salt. Another, option is ready- to- eat pumpkin seeds which are sold in most grocery stores.

For more information visit: wwwstaceymatthewsnutrition.com