Pumpkin

Pumpkin

The pumpkin is a fast-growing creep vine that grows like other Cucurbitaceae family vegetables and fruits such as cucumber, squash, and cantaloupes. It is one of the most popular field crops cultivated around the world. Its fruit and seeds are hugely popular in the U.S. as a commercial product.  Not only is the fruit loaded with nutrition, the seeds are an excellent source of protein, minerals, vitamins, and omega-3 fatty acids.

The pumpkin is a fast-growing creep vine that grows like other Cucurbitaceae family vegetables and fruits such as cucumber, squash, and cantaloupes. It is one of the most popular field crops cultivated around the world. Its fruit and seeds are hugely popular in the U.S. as a commercial product.  Not only is the fruit loaded with nutrition, the seeds are an excellent source of protein, minerals, vitamins, and omega-3 fatty acids.

Pumpkin fruit is incredibly rich in vital antioxidants, and vitamins. Though this humble backyard vegetable is low in calories, it is jam packed with vitamin-A, and flavonoid polyphenolic antioxidants such as Lutein, Xanthin, and Carotenes.  Pumpkins are a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C, and vitamin-E.

The fruit varies widely in shape, size, and colors. Giant Pumpkins weigh as little as 10 to 20 lbs with the largest capable of reaching a weight of over 200 lbs. There are even some that grow to the thousands of pounds. 

Golden-nugget pumpkins are flatter and smaller and feature sweet, creamy orange color flesh.  In general, pumpkins feature an orange or yellow exterior skin color, but some varieties can exhibit dark to pale green, brown, white, red and gray. Yellow-orange pigments largely influence their color characteristics in their skin and pulp. Its thick rind is smooth with light, vertical ribs.  

The fruit has a hollow center, with numerous small, off-white colored seeds interspersed in a net-like structure. Nothing is more fun than cutting pumpkins for Halloween! The pulp is usually disposed of after saving the seeds, however, it can be utilized for cooking, extracting, blending or juicing. The seeds are a great source of vitamins, minerals, proteins, and omega-3 fatty acids, and can be dried and salted for a homemade snack or saved to plant in the spring. 

Pumpkin History

Pumpkins are believed to have originated in North America. Seeds from related plants have been found in Mexico dating back to 7000 to 5500 B.C. References to pumpkins date back many centuries. The name pumpkin originated from the Greek word for “large melon” which is known as Pepon.  Pepon was changed by the French into “Pompon.” The English changed “Pompon” to “Pumpion.” American colonists changed “Pumpion” into “Pumpkin.”

Native American Indians used pumpkin as a staple in their diets centuries before the pilgrims landed. They also dried strips of pumpkin and wove them into mats. Indians would also roast long strips of pumpkin on the open fire and eat them. When white settlers arrived, they saw the pumpkins grown by the Indians and pumpkin soon became a staple in their diets. As today, early settlers used them in a wide variety of recipes from desserts to stews and soups. The origin of pumpkin pie is thought to have occurred when the colonists sliced off the pumpkin top, removed the seeds, and then filled it with milk, spices and honey. The pumpkin was then baked in the hot ashes of a dying fire.

Health Benefits of Pumpkin

Pumpkin is one of the very low-calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol. It’s rich in dietary fiber, anti-oxidants, minerals, and vitamins. This vegetable is highly recommended by dietitians for controlling cholesterol and weight reduction.  Rich in vitamin-A and beta-carotene, pumpkin is great for eyesight health and can even protect against lung and oral cavity cancers.  The fruit is a fantastic source of the B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. It’s also a rich source of minerals like copper, calcium, potassium and phosphorus.

Pumpkin seeds are an incredible source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. Also, the seeds are concentrated sources of protein, minerals, and health-benefiting vitamins. 100 grams (3.5 ounces) of pumpkin seeds provides: 

559 calories 
30 grams of protein 
110% RDA of iron 
4987 mg of niacin (31% RDA) 
Selenium (17% of RDA) 
Zinc (71%) 
Zero cholesterol! 

In addition, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan converted into GABA in the brain.
Pumpkin seeds are not only a tasty, they’re easy-to-transport snack and great for you. 

Did You Know? The only difference between 100 grams (3.5 ounces) of raw pumpkin compared to cooked pumpkin is a 6-calorie increase in the raw form. So, in other words, cooked pumpkin is lower in calories than raw pumpkin!

The bright orange color of the pumpkin hints at the presence of a particularly beneficial phytonutrient: carotene. This converts to vitamin A in the body for a tremendous punch of antioxidants with the capacity to help prevent heart disease, cancer, and many of the degenerating signs of aging. Vitamin A is also a must for good vision and helping to prevent lung and mouth cancers. Flavonoids such as cryptoxanthin, lutein, and zeaxanthin destroy harmful free radicals, and the latter, especially, helps protect the retina of the eye from macular degeneration.  Because pumpkin is very high in fiber it’s also great for optimal colon health!  Tastes good and is good for you.

Pumpkin Nutrition Facts

Serving Size: 3.5 ounces (100 grams), raw
Amt. Per Serving % Daily Value*

Calories 26  
Calories from Fat 1  
Total Fat 0 g 0%
Saturated Fat 0 g  1%
Trans Fat  0
Cholesterol 0 mg  0%
Sodium 1 mg 0%
Total Carbohydrates 6 g  2%
Dietary Fiber 0 g 2%
Sugar 1 g  
Protein 1 g  
Vitamin A 148%
Vitamin C 15%
Calcium 2%
Iron 4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie intake.

Selection and Storage

While Pumpkins are pretty much a Fall fruit, these days pumpkins can be found almost all year round. Look for mature fruit that features a fine woody note on tapping it with your fingers, heavy in hand and stout stem. Avoid the one with wrinkled surface, cuts and bruises and always try to buy the whole pumpkin. Don’t buy the pieces, as they’re just not as good.

Once at home, ripe, mature pumpkin may be stored for many weeks to come under cool, well-ventilated place at room temperature. However, cut sections should be placed inside the refrigerator where it can keep well for a few days.

Preparation and Serving Methods

Cut the stem end and slice the whole fruit into two halves. Remove the inner net-like gooey guts and set aside seeds. Then, cut the flesh into desired sizes. In general, small cubes preferred in cooking preparations.

Did You Know? Almost all the parts of the pumpkin plant – the fruit, leaves, flowers, and seeds – are edible!

Pumpkin recipes are awesome! Try it baked, stewed or even steam cooked for top nutrition.  Young tender, pumpkin leaves can be consumed as cooked greens or in soups. In Indian and various Asian cultures, pumpkin is widely used for desserts.  The fruit is popular in the preparations of pies, pancakes, breads, custard, and ravioli in the U.S. and Europe. Golden nugget pumpkins are used to make wonderful soufflés, stuffing, soups, etc. Roasted Pumpkin seeds (known as Pepita seeds) can be eaten as snacks.

So now you know the pumpkin fruit scoop. Enjoy!