Pumpkins
Deep into Pumpkin picking season, I thought it an appropriate time to share some of the nutritional benefits of this delicious vegetable but also offer some delicious recipes help you reduce the scary food waste this plant suffers over the coming weeks, especially around Halloween. A recent 2023 survey found roughly 154 million Americans planned to carve a pumpkin as part of their Halloween celebrations. While here in the UK over 80% of consumers were planning to purchase at least one pumpkin for Halloween in a 2021 survey. This amazing seasonal ‘fruit’ has many culinary uses such as soup, stews, pies and even bread. Classified as a functional food, largely owing to its impressive nutrient profile “that may improve health and lower the risk of non-communicable diseases, beyond providing basic nutrition”. Not only is the flesh rich in beneficial compounds, but even the skin or peel is regularly incorporated into various processed foods. The peel is particularly valued for its Beta-carotene content, a natural pigment that imparts vibrant colour and is commonly used as a food dye (E160a, or pro-vitamin A). Pumpkin seeds although seen as a byproduct are packed with nutrients that are utilised in the snack food industry, bakery products, as a flavour enhancer for soups and yogurts, and as an oil in eastern Europe. The flesh is used in jams, juices, purees, pickles, food dyes and fermented drinks.
Pumpkin is a widely grown vegetable from the Cucurbit family, and botanically speaking is classified as a fruit. Its seeds, peels, and flesh are excellent sources of nutrients like carbohydrates, fibre, amino acids, monounsaturated and polyunsaturated fatty acids, with a high content of antioxidant compounds such as Vitamin E and Carotenoids. It’s those bioactive phytochemicals present in pumpkins which contribute significantly to their notable health benefits. Before I share more about its nutrient makeup, please consider that all the values provided are based on recognised data sources that provide approximate nutritional content. The specific nutrient levels in any food can vary considerably depending on several factors, such as the source of the food, how it has been prepared, and the conditions under which it was grown.
Pumpkin flesh has a similar food composition profile to Carrots in relation to protein and fats; with typically over 90% made up of water making it low-calorie, of around 12kcals per 100g. Additionally, it contains significantly fewer carbohydrates—approximately 17% of the amount found in peas—which results in a lower fibre content. However, it’s the bioactive compounds with high concentrations of Vitamin E (26%RNI) and double the Vitamin C of carrots at 5-7mg (18%RNI) plenty reason to consume rather than carve!
Pumpkin seeds have a higher nutrient content than the flesh with 100g typically providing a rich source of essential nutrients, including Tryptophan (576 mg), along with a high content of polyunsaturated and monounsaturated fatty acids, Potassium (850 mg, 24% RNI), Magnesium (270 mg, 100% RNI), and Iron (10 mg, 125% RNI for men / 68% RNI for women). Notably, Pumpkin seeds have been found to be suitable for regular consumption, as they are safe to eat daily and do not have any negative impact on human health. Containing 5-6g of fibre per 100g, that is 5 times greater than the flesh that may curb appetite (fullness), support the gut microbiome, boost nutrient absorption, and aid regular bowel movements.
As previously noted, pumpkin seeds are a good source of Iron. However, as its non-heme Iron, being plant-based, it tends not to be absorbed as efficiently by the body—usually only 2% to 20%—mainly due to the phytates which interfere with absorption. However, studies have shown that roasting pumpkin seeds and or consuming alongside foods rich in Vitamin C (e.g. Citrus Fruits and Peppers) reduce the effects of phytate reactions on Iron thus improving absorption.
Tryptophan is an essential amino acid; it cannot be produced by the body and must be obtained through the diet. Key dietary sources include dairy products, meat, fish, soy, dried fruits. It is vital for many physiological functions such as supporting growth, gut-brain function, energy metabolism, regulation of bone and immune health. Malnutrition or a deficiency can lower brain serotonin levels leading to lower moods, depression and insomnia.
Research has highlighted the vital role that Pumpkins play in supporting health, preventing disease and treating illnesses from diabetes, cancer, liver disorders, cardiovascular diseases, and depression. An observational study involving more than 7,000 cancer patients indicated that diets rich in fruits and vegetables, including pumpkin, were associated with a lower risk of cancer. However, as this study identified an association rather than causation, it cannot be concluded that pumpkin directly reduces cancer risk on it as part of a diet rich in fruits and vegetables.
Pumpkin flesh is a great source of Vitamin E which is notable for reducing inflammation in the body by neutralising the activities of free-radicals having a significant role in the prevention of disease. As a fat-soluble compound stored in the body it favourably interacts with other micronutrients (A, C, K, Magnesium, Selenium, Zinc) to regulate immune functions, fat oxidation, and normal cell function. While an inadequate intake of Vitamin E is associated with a higher risk of inflammation, conversely a higher intake i.e. supplementation, has not been shown to support disease prevention. Highlighting that consuming a balanced diet of fruit and vegetables that includes pumpkins is the best take home message.
Autumn presents a scary time for Pumpkins as they suffer the annual Halloween carving cull resulting in massive food waste. According to Hubbub, a charity working to create positive environmental change, of the estimated 39.9 million pumpkins that were bought annually, a staggering 22.2 million will go to waste. All stages of food system from the field, the farm, the factory, to fork (households) create an unsustainable amount of food waste that is a cost to the planet and people. UK households discard 6 million tonnes of food annually, with 73% (4.4 million tonnes) being edible. Each year, £17 billion worth of edible food—4.4 million tonnes—is thrown away in the UK. For a household of four, this averages £1,000 annually, with each person wasting the equivalent of three meals per week.
Just think about an average sized (e.g. 4-6kg), typical carving ‘Harvest Moon’ variety, could easily feed a family of 4 for a week with pumpkin-based meals!
Check out my website for some simple nutritious recipes to #eatyourpumpkin.
