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Pumpkin and Pumpkin Seeds
May help prevent: cancer, heart disease, high blood pressure, osteoporosis, stroke

Pumpkins are synonymous with Halloween and jack-o’-lanterns, but they are also synonymous with health. Pumpkins provide one of the top three sources of beta-carotene in our diet. They also supply the richest dietary source of cancer fighting alpha-carotene and smaller amounts of lutein and zeaxanthin. Research shows that diets highest in alpha-carotene, beta-carotene and lutein have the lowest rates of cancer. All three of these antioxidants are found in a pumpkin. Pumpkins also protect against heart disease with potassium, folate, vitamin E, and vitamin C.
Even its seeds are healthy. These seeds are rich in beta-sitosterol, a potent cancer fighter that also lowers cholesterol. Pumpkin seeds contain a phytochemical called cucurbitacin that reduces the growth of prostate cancer. Plus, pumpkin seeds are rich in protein, minerals including iron, magnesium, phosphorus, and zinc, fibre and healthy fats. The combination of minerals, plant protein and healthy fats also supports strong bones and prevents osteoporosis.

Action Tip: Pumpkin adds delicious flavour and nutrition to soups, stews, whole wheat baked goods or enjoy baked on its own. Pumpkin seeds have a nutty flavour and make a great addition to salads, soups and casseroles. They are also a delicious nutty snack on their own or tossed in trail mix.