Superfood: Pumpkin

Pumpkins are so much more than colorful decorations–they offer big benefits for your health.

By: Anne Cain, M.S., R.D., MyRecipes, Randy Mayor Cooking Light

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Superfood: Pumpkin

Raw pumpkin has only 15 calories per 1/2 cup, and is full of iron, zinc, and fiber. It's high in vitamin C and beta carotene. Pumpkins are also high in lutein and zeaxanthin, substances that may help prevent the formation of cataracts and reduce the risk of macular degeneration. Canned pumpkin has a similar nutrient profile with slightly less fiber than fresh, but more bioavailable beta carotene due to heat used in the canning process. And don't forget the seeds: Pumpkin seeds are a good source of protein and fiber, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese.

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