SQUASHES and PUMPKINS  

Benefits:

• Rich in beta-carotene and contain vitamins C and E and flavanoids.
• Very low in calories - only 13 per 100g
• Easily digested and rarely cause allergies, so are ideal for weaning babies.
• Seeds are rich in vitamin E, zinc, iron and other minerals.

Although, they are favourites in America and the Caribbean, they are more often associated with Halloween lanterns in other parts of the world, and deserve greater popularity.

So do their close relative the winter squashes - of which acorn, butter nut and kabocha are among the best known of many varieties. Their bright yellow or orange flesh is a clue to the nutritional riches that squashes and pumpkins contain: all varieties are rich in beta carotene, the plant form of vitamin A. As a result, they can be especially useful in vegan and vegetarian diets, which lack animal sources of vitamin A.

As they also contain vitamins C and E, and flavanoids, pumpkins and squashes are an excellent source of antioxidants, protecting against damage to cells by free radicals, which can lead to cancer and heart disease.

Pumpkin seeds are one of the most nutritious foods of all. As well as providing vitamin E, they are packed with zinc, iron, potassium, magnesium and phosphorus. They make a highly nutritious snack and can be easily incorporated into salads.

Return To The Following Index Pages:

1. Fruit
2. Vegetables
3. Herbs & Spices
4. Vitamins & Minerals