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Rich in fiber and beta-carotene, pumpkin aids digestion and strengthens the immune system thanks to its vitamin A content.
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Every part of the pumpkin can be used, from the flesh to the skin, not forgetting the seeds, which are packed with beneficial fats.
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There are various types of pumpkin, such as Delica, Butternut, and Hokkaido, each of which lends itself to sweet or savory dishes in unique ways.
Although Halloween has passed, pumpkin season is just beginning. This is the best time to enjoy it, respecting its seasonality and savoring it at the peak of its nutritional properties. Plus, seasonal products tend to be fresher and more affordable.
Fruit or vegetable? The dilemma
Technically, pumpkin is an autumn fruit that we typically categorize as a vegetable. This confusion might stem from its sweet flavor and the ways it’s commonly used: whether in sweet or savory dishes, pumpkin always tastes great. There are different varieties, each better suited for certain uses: Delica, small and sweet, ideal for soups and purees; Butternut, with its mild flesh, perfect for desserts; and Hokkaido, with its thin, edible skin, excellent for roasting.
A concentration of benefits
Pumpkin is rich in fiber, which helps with satiety and digestion. Its vibrant orange flesh is packed with beta-carotene, a powerful antioxidant that the body converts into vitamin A in the liver, boosting the immune system. One of the few reasons to be cautious about pumpkin consumption is its relatively high glycemic index. However, this doesn’t mean it’s an enemy to those watching their weight, as it’s still a low-calorie food (less than 20 kcal per 100 grams). Additionally, pumpkin is mostly water, making it hydrating and suitable for athletes as a mineral-rich resource.
Nothing goes to waste
With pumpkin, nothing is wasted: you can enjoy it entirely. The skin can be turned into tasty “chips,” and the seeds, once washed and dried, can be eaten plain, perhaps seasoned with spices, or added to bars and crackers, or used as a topping on yogurt or muffins. They’re delicious and packed with nutrients: an excellent source of healthy fats, plant-based proteins, and minerals like magnesium, which supports muscle and nerve function. Pumpkin seeds can also be pressed into a valuable oil, which serves as a great alternative to extra virgin olive oil.