8 amazing Pumpkin nutrition facts and health benefits

8 amazing Pumpkin nutrition facts and health benefits

Selection and storage

Cut sections of pumpkin
Pumpkin cut section in Japan market

Pumpkins are readily available in the market throughout the year. Buy a fully formed, whole pumpkin fruit instead of its sections. Look for mature fruit that features a delicate woody note on tap, heavy in the hand, and a stout stem. Avoid wrinkled surfaces, cuts, and bruises.

Once at home, ripe, mature squash can be stored for weeks in a cool, well-ventilated area at room temperature. However, the cut sections should be placed inside the refrigerator where they can be kept well for several days.

Methods of preparation and delivery

Some hybrid varieties are usually subjected to insecticide powder or spray. Therefore, wash them thoroughly under running water to remove dirt, soil, and any residual insecticide/fungicide.

Cut off the end of the stem, and cut the entire fruit in half. Remove the inner net-like structure and set aside the seeds. Then cut the flesh to the desired size. Generally, small, uniform wedges are preferred for cooking.

Almost all parts of the pumpkin plant; fruits, leaves, flowers, and seeds, are edible.

Here are some delivery tips:

  • Pumpkin can be used in a variety of delicious recipes either baked, stewed; however, it is best eaten after steam-cooking to get maximum nutrients. In China, young tender, leafy squash are consumed as cooked vegetables or in soups.

  • In the Indian subcontinent where it is popular as “kaddu or sitaphal,” Pumpkin is used in the preparation of “sabzi,” sweet food (halwa), desserts, soups, curries, etc.

  • The fruit used in the preparation of pies, pancakes, custards, ravioli, etc., in Europe and the US.

  • Golden nugget pumpkins are used to make wonderful soufflés, stuffing, soups, etc.

  • Roasted Pumpkin seeds (Pepita) can be eaten as a snack.

Also read ≻≻-

≺≺ Pumpkin seeds nutrition facts.

≺≺ Acorn squash nutrition facts and health benefits.

≺≺ Spaghetti squash nutrition facts and health benefits.

≺≺ Back to Vegetables from pumpkin. Visit here for an awesome list of vegetables with complete pictures of their nutrition facts and health benefits.

≺≺Return to Home page.

Further reading:

  1. Stanford School of Medicine Cancer information page- Nutrition to Reduce Cancer Risk (Link will open in new window).

  2. USDA National Nutrient database.

  3. Watch your garden grow-University of Agriculture Extension.