- A rich source of beta carotene.
- A good low-calorie soruce of iron and potassium,.
- High in fiber.
- The seeds are a good source of protein, iron, zinc, B vitamins, vitamin E, and fiber.
- Can be stored for long periods of time.
Like all orange-pigmented vegetables, pumpkins are rich in beta carotene, the plant form of vitamin A; one cup of canned or baked pumpkin provides about 1260 RE of beta carotene, more that a carrot, Studies have show that this antioxidant may help prevent some forms of cancer.. One cup of cooked pumpkin contains 80 calories, 4 g of fiber (similar to tow slices of whole-wheat bread) and 3,4 mg of iron, which is almost 20 percent of the Recommended Dietary Allowance (RDA) for women. Pumpkins are a rich soruce of potassium, important for good blood pressrue control. Because pumpkins absorb water, they lose some nutients and have fewer calories when they are boiled . Sugar pumpkins, whcih are smaller and sweeter than the large deep-orange pumpkins, are the best choice off cooking..