Facts: Pumpkins are related to squash. A mature fruit usually weighs 15 to 30 pounds but some giants may weigh over 800 pounds. In addition to using pumpkins for decorative purposes in the fall and for Jack-O-Lanterns on Halloween, they are delicious to eat. They can be cooked in various ways, especially as pie! Pumpkin seeds, a source of protein and iron, are a popular snack when roasted.
Serving Size = 1 CUP
Selection: Look for soft spots, mold, wrinkles or open cuts that would indicate damage or early spoilage.
Nutrition Benefits: rich in vitamin A and potassium
Pigments: alpha-carotene, beta-carotene, lutein, zeaxanthin
Phytochemicals: ferulic acid, glutamic acid, lignans
ORAC Score: 404