THE BETA-CAROTENE KING
We have pumpkin at morning and pumpkin at noon.
If it were not for pumpkin, we should be undoon.
Prevent macular degeneration
Boost immune system
Prevent heart disease and cancer
This is a poem that the early American colonists chanted whenever they were overcome with appreciation for this oversize orange squash. Pumpkin was a popular food back then, and the early settlers ate a peck of it in pumpkin soup, pumpkin pie, and even pumpkin beer.
It’s a different story now. We usually buy pumpkin as a Halloween decoration and then throw away the sweet, nutritious flesh. If we actually eat pumpkin at all, it’s mainly in Thanksgiving and Christmas pies.
That’s a darn shame, since pumpkin is more than just a giant winter squash and a carver’s delight. It’s also filled with powerful carotenoids like beta-carotene, which can help stop cellular damage before it leads to disease.
It’s not just sheer size that earned pumpkin the title “King of Squash.” A half-cup of canned pumpkin has more than 16 milligrams of beta-carotene, or 160 to 260 percent of the daily amount recommended by experts. Pumpkin is also a source of the eye-protecting carotenoids lutein and zeaxanthin, beta-cryptoxanthin, and alpha-carotene.
Carotenoids, which create the orange color of pumpkin, help protect the body by neutralizing harmful oxygen molecules known as free radicals. “Lutein and zeaxanthin are very potent free-radical scavengers,” says Paul Lachance, PhD, professor of nutrition at Rutgers University in New Brunswick, New Jersey, and director of the university’s Nutraceuticals Institute. A diet high in antioxidants can help prevent many of the diseases associated with aging, including heart disease and cancer.
Lutein and zeaxanthin aren’t found only in pumpkin; they are also found in the lenses of the eyes. Studies suggest that eating foods high in these compounds may help block the formation of cataracts.
In one study, scientists at the Massachusetts Eye and Ear Infirmary in Boston compared the diets of elderly people who had advanced macular degeneration, a condition that leads to blurred vision, to the diets of those without the disease. The researchers found that those who ate the most carotenoid-rich foods had a 43 percent lower risk of getting this condition than folks who ate the least. Among people who already had macular degeneration, those who got the most carotenoids in their diets were less likely to develop a more serious form of the disease.
Because of their size and perfect carvability, pumpkins have been destined to spend their lives on front porches rather than on dinner plates.
But pumpkins, despite their ornamental nature, are still squash, which means that they can be eaten whole, mashed, or cut into chunks for a hearty stew.
The beta-carotene in pumpkin helps protect the plant itself from diseases, from getting too much sunlight, and from other naturally occurring stresses. There’s strong evidence that beta-carotene can help protect people from a variety of conditions as well. Research has shown, for example, that getting more beta-carotene in the diet can help protect against a variety of cancers, including those of the stomach, esophagus, lungs, and colon. This protective effect is enhanced by phenolic acids, which are chemicals in pumpkin that bind to potential carcinogens and help prevent them from being absorbed.
The beta-carotene in pumpkin may play a role in preventing heart disease as well. Some research suggests that people with diets high in fruits and vegetables that contain beta-carotene have a lower risk of heart disease than those whose diets supplied less.
Other carotenoids have their own special powers. In a Chinese study of 63,257 women and men, those who ate the most beta-cryptoxanthin had a 27 percent reduction in lung cancer risk. Among smokers in the study, those who ate the most foods containing this carotenoid had a 3 percent lower risk for lung cancer.
Fresh pumpkin has a bright, sweet flavor—and it’s easier to prepare than you might expect, according to the American Diabetes Association. Shop for a small pumpkin (about the size of an acorn squash) during pumpkin season, between late September and late December. Look for one that’s heavy for its size, with bright color and hard skin. To prepare it, wash the outside, then cut the pumpkin into 4-to 5-inch pieces (remove the seeds, but don’t remove the rind). Roast in a 350°F oven for 1 hour. Remove and cool, then scoop out the flesh. Mash with a potato masher, or purée in a blender or food processor until smooth. Use the mashed fresh pumpkin as you would canned pumpkin. A 2½-pound pumpkin provides about 2 cups of purée. It will keep in the refrigerator for up to 3 days, or it can be frozen for up to 6 months.
In addition to its rich stores of beta-carotene and other phytonutrients, pumpkin contains generous amounts of fiber. For example, while 1 cup of cornflakes contains 1 gram of fiber, a half-cup of canned pumpkin contains more than 3 grams, or 6 percent of the Daily Value (DV).
Iron is another pumpkin mainstay. A half-cup of pumpkin provides almost 2 milligrams of iron, or about 20 percent of the Recommended Dietary Allowance (RDA) for men and 13 percent of the RDA for women. This is particularly important for women, who need to replenish their iron regularly due to menstruation.
Even richer in iron than the flesh are the pumpkin’s seeds. One ounce—which consists of about 140 seeds, a huge handful—contains about 4 milligrams of iron, or about 40 percent of the RDA for men and 27 percent of the RDA for women. What’s more, that ounce of seeds has as much protein—9 grams—as an ounce of meat, says Susan Thom, RD, a nutrition consultant in Brecksville, Ohio.
Pumpkin seeds are great for men’s prostate issues too. Compounds found in the oil inside pumpkin seeds may help halt prostate-cell overgrowth fueled by testosterone—a condition called benign prostatic hyperplasia (BPH), which affects many men over the age of 50. Carotenoids and good fats found in pumpkin seeds may also help cut the risk for BPH. Pumpkin seeds are also a rich source of zinc, which may improve prostate function and can help protect bone density. Studies of middle-aged and older men suggest that low zinc intake may be associated with brittle, fracture-prone bones.
Of course, you don’t want to eat too many pumpkin seeds, since about 73 percent of the calories (there are 148 calories in an ounce of seeds) come from fat. But when you have a taste for a crunchy, highly nutritious snack, pumpkin seeds, in moderation, are a good choice.
Consider it canned. Need pumpkin now? An easy, convenient alternative is to buy canned pumpkin. Nutritionally, it’s almost equal to fresh.
Temper the taste. Pumpkin is among the stronger-flavored squashes, and even people who like the taste can be overwhelmed by its potent presence. To get the most pumpkin into your diet, you may want to mellow the taste. One way to do this is to add about a tablespoon of orange juice or any other citrus juice during cooking, suggests Anne Dubner, RD, a nutrition consultant in Houston.
Love your leftovers. There’s no reason to force yourself to eat an entire pumpkin at one sitting—as though you could! When frozen in a freezer-proof container, pumpkin retains virtually all its goodness and nutrition.
Make your own pumpkin seed snacks. Scrape the seeds from your Halloween pumpkin, rub off the extra pumpkin flesh, and let the seeds dry overnight on a baking sheet lined with paper towels. The next day, remove the paper towel, and place the seeds on the baking sheet. Roast in a 160°F (low) oven for 15 to 20 minutes, or until the seeds are crisp and lightly browned. Season as desired.
Preheat the oven to 325°F. Coat a 2½-quart baking dish or soufflé dish with cooking spray.
In a large bowl, combine the pumpkin, milk, maple syrup, egg, egg whites, flour, cinnamon, ginger, and salt. Whisk until smooth.
Pour into the prepared dish. Bake for 1 hour, or until almost set. (The pudding should still jiggle slightly in the center.)
Sprinkle with the pecans. Bake for 5 to 10 minutes longer, or until a wooden pick inserted in the center comes out clean. Remove to a wire rack to cool. Cover, and refrigerate for several hours to chill.
Makes 6 servings
Cook’s Note: For best results, serve the pudding the same day you bake it. Serve with fat-free whipped topping, if desired.
Calories: 229
Total fat: 4.4 g
Saturated fat: 0.6 g
Cholesterol: 38 mg
Sodium: 163 mg
Dietary fiber: 3.8 g