Pumpkin is a fruit of the plant of the same name and belongs to the Cucurbitaceae family that also includes gourds. It is quite similar to gourd in its appearance and is believed to have originated in North America. With a high nutritional value, pumpkins are associated with a lot of health benefits. Apart from the flesh, even the seeds of pumpkins boast of a large number of nutrition benefits.
Pumpkins are so "cheerful looking" with their bright colors. Its yellow-orangey skin and flesh is packed with the carotenoids. Pumpkin is a good source of vitamins A, C, E and the B vitamins and dietary fiber. Mineral wise, it's rich with potassium, iron, calcium, magnesium, phosphorus, copper, manganese, sodium and zinc.
In structure, the fruit features golden-yellow to orange flesh depending up on the poly-phenolic pigments in it. The fruit has a hollow center, with numerous small, off-white colored seeds interspersed in a net like structure. Pumpkin seeds are a great source of protein, minerals, vitamins, and omega-3 fatty acids.
It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from "age-related macular disease" in the elderly.
The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
It is also rich source of minerals like copper, calcium, potassium and phosphorus.
Pumpkin seeds indeed are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. Further, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.
Caution
Some people may be allergic to pumpkin seeds. Try a little to see if there is any reaction to your body, especially if you've never eaten pumpkin seeds.