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healthy eating: should i be eating pumpkin?

pumpkin season is short, so eat that pumpkin pie while you can.

by chris arnold
published oct 28, 2022
read time 3 minute read
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read time 3 minute read
join the conversation
are pumpkins good for you?
scientists from the university of california believe pumpkins originated in north america 9,000 years ago. getty
the spookiest fruit of the year is now in season.  pumpkins, the big orange (or sometimes white) gourds typically reserved for fall foods are favourites around halloween. plus, they’re much healthier than anything the kids pick up from trick or treating. 
when it comes time to carve the jack-o-lantern, think twice before throwing the guts and seeds away. there’s a ton of nutritional benefits to be had after a fun family activity. 

where do pumpkins come from?

scientists from the university of california believe pumpkins originated in north america 9,000 years ago. the oldest examples of pumpkin seeds ever found were in mexico, and are somewhere between 7,550 and 9000 years ago. 
china produces the most pumpkins in the world, with an annual production of 7.8 million tons, according to atlas big.
india, russia, ukraine, and the u.s. are the next largest producers. canada is the 28th largest supplier of pumpkins in the world, with an annual production of 133 thousand tons. 
norfolk county, towards the north of lake erie, calls itself canada’s pumpkin capitol, having 1,795 acres across 50 farms dedicated to pumpkins, squash, and zucchini as of 2011. 

get your vitamins and protein

pumpkins are plump with vitamin c and e, which contribute to healthy skin, according to bbc. vitamin c is known to smooth out wrinkles, according to harvard medical school. vitamin e on the other hand is considered an anti-inflammatory agent for skin, according to oregon state. 

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story continues below
pumpkins may also reduce the risk of metabolic syndrome, the medical name for several conditions including diabetes, high blood pressure, and obesity. a study from 2015 suggests that carotenoids, pigments in fruits or vegetables that turn them orange, yellow, and green, can help prevent metabolic syndrome. pumpkin seeds on their own also contain seven grams of protein in a 28 gram serving. 
and pumpkin seed oil is also helpful in a number of areas, including prostate health, reducing overactive bladder, improving heart health, and even aiding in hair loss treatment according to a 2019 study on mice, published in the national library of medicine. 

when to eat pumpkin

pumpkins can be grown by the at home gardener. those who take on the endeavour should generally harvest between the end of august and the end of october. gardeners will know the growth of the pumpkin is complete when the stalk, the bit at the top that acts as a handle when being carved into a jack-o-lantern, becomes dry and woody. a good pumpkin should also make a hollow sound when knocked. however, once the first frost comes, it’s too late to harvest. 

how to eat

pumpkin pie is a classic, for good reason. but the forgotten step-dish of the pumpkin world is pumpkin chocolate cake.  it’s similar to most other fall recipes, with cinnamon, ginger, and allspice, plus of course the addition of pumpkin and chocolate. there is also optional bran cereal, that adds a bit of density to the cake. 
powered by
canadian society for exercise physiology
story continues below
roasting the seeds is another quick way to make a great snack. after carving the pumpkin, wash and dry the seeds thoroughly. add seasonings like salt and pepper, garlic, or paprika to give them a little extra something, and put in the oven at 350 for 15 mins, checking on them every five minutes. once they’re golden brown, they’re ready to eat.
 
chris arnold is a toronto-based writer.
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