72. PUMKIN

                                                          PUMKIN

Nutrition in 100 gm (Raw)
Energy: 10 kcal
Carbohydrates	6.5 gm
Sugar	1.36 gm
Dietary fibre	0.5 gm
Fat Saturated Monounsaturated Polyunsaturated	0.1 gm 0.05 gm 0.01 gm 0.01 gm
Proteins	1 gm
Vitamin A equi. Beta-carotene	369 µ gm 3100 µ gm
Vit B1 (Thiamine)	0.05 mg
Vit B2 (Riboflavin)	0.11 mg
Vit B3 (Niacin)	0.6 mg
Vit B5 (Pantothenic acid)	0.298 mg
Vit B6	0.061 mg
Vit B9 (Folate)	16 µ gm
Vitamin C	9 mg
Vitamin E	1.06 mg
Calcium	21 mg
Iron	0.8 mg
Magnesium	12 mg
Phosphorus	44 mg
Potassium	30 mg
Sodium	1 mg
Zinc	0.32 mg

Pumkin can be eaten raw in salad as it is sweet. But it is cooked and used in curry, pie and sweets. The seeds and the skin are also edible. The seeds can be dried, peeled and eaten raw or mixed with salad. The seeds are rich in magnesium and are believed to increase life span. The seeds are also used to decorate milk sweets. Seeds can be roasted and eaten as a snack. The flowers are dipped in flour and deep fried in oil. Leaves are cooked as a vegetable or used in soup.

Pumpkin is used to make pie, sweets, curry, and so many other dishes. Pumpkin is also used to flavour alcoholic and non-alcoholic beverages. Traditionally, pumpkin is a very popular Halloween and thanksgiving symbol. There are different types of pumpkins and some of them can grow real huge (208 kg).

   The orange colour is due to the orange pigment present in the pumpkin. The main nutrient is lutein and alpha and beta carotene.

Pumpkin seed oil has a good flavour and hence it is used in salads and also mixed with other oils.

Benefits:

1. Diabetes: compounds found in pumpkin help the regeneration of pancreatic cells increasing the production of insulin. You can reduce the insulin injections you have to take.

2. Pumpkin seeds are a good source of magnesium, manganese, phosphorus and phytosterols, which are good for the liver and immunity to disease.

3. Pumpkin seed oil is said to cure prostrate problems.

4. Pumpkin seed oil contains fatty acids which help keep our blood vessels, nerves and tissues healthy.

5. Canned pumpkin is given to dogs and cats with digestive problems.