UPWr Experts: Pumpkin – the autumnal superfood.

Why should we eat pumpkins?

This delicate, easily digestible, and satisfying vegetable is one of the first foods introduced to children’s diets. It’s ideal for the diets of the elderly, pregnant women, and those following low-calorie, low-sodium, or easily digestible meal plans. Once cooked, pumpkin pulp helps balance the body’s acid-base levels. Depending on the variety, 100 g of pumpkin contains just 20-45 kcal, while being rich in fiber, potassium, magnesium, zinc, iron, phosphorus, and vitamins A, E, C, and B. The vibrant yellow-orange color is thanks to carotenoids like beta-carotene, lutein, and zeaxanthin. These natural antioxidants not only protect against free radicals but also support healthy skin, hair, nails, and eyes.

Are all pumpkins the same? Which variety is the healthiest?

There’s no single answer – it all depends on what part of the pumpkin you use and for what purpose, as each variety has unique qualities. Originating in South America, pumpkins were cultivated around 3000 BCE in what is now Peru. They became a delicacy among the Romans and Greeks, reaching Europe thanks to Christopher Columbus. Pumpkins weren’t only used as food; the hollowed-out fruit also served as vessels.

Today, around 800 varieties of pumpkin exist, differing in shape and skin color, while the pulp, determined by beta-carotene levels, typically ranges from deep yellow to intense orange. About 200 varieties are edible, with the rest grown for ornamental purposes. Some ornamental varieties can be eaten, but their skin and pulp are usually tough and bitter due to high cucurbitacin content – a substance that deters herbivores and is also present in cucumbers, zucchini, and squash. Cucurbitacin’s antiviral and antiparasitic properties were often used in traditional medicine. In Poland, approximately 20 edible varieties are commonly used, including the standard pumpkin, giant, and butternut squash (higher in carbohydrates than other types), as well as the hokkaido (edible with its skin), aromatic muscat, and spaghetti squash.

What dishes can be made with pumpkin and its seeds?

This delicate, easily digestible, and satisfying vegetable is one of the first foods introduced to children’s diets. It’s ideal for the diets of the elderly, pregnant women, and those following low-calorie, low-sodium, or easily digestible meal plans. Once cooked, pumpkin pulp helps balance the body’s acid-base levels. Depending on the variety, 100 g of pumpkin contains just 20-45 kcal, while being rich in fiber, potassium, magnesium, zinc, iron, phosphorus, and vitamins A, E, C, and B. The vibrant yellow-orange color is thanks to carotenoids like beta-carotene, lutein, and zeaxanthin. These natural antioxidants not only protect against free radicals but also support healthy skin, hair, nails, and eyes.

Beta-carotene – a precursor to vitamin A – is found in pumpkin in quantities around 6 mg per 100 g, which significantly exceeds the daily requirement. Vitamin A benefits the skin and mucous membranes, supports vision, and participates in cholesterol metabolism. Lutein and zeaxanthin, key carotenoids in the retina, are also found in pumpkin in quantities exceeding 1010 mg per 100 g. Pumpkin offers more than just its pulp – its seeds and seed oil are rich sources of unsaturated fatty acids.

Can we feed pumpkin to our pets?

Pumpkin has traditionally been used as feed for livestock and poultry, adding its characteristic color to egg yolks and meat. It’s also safe for cats and dogs, but it should be served in the right form. Raw pumpkin can be hard to digest, so it’s best served cooked – though rabbits and hamsters enjoy it raw. Be mindful of portion sizes, as excessive amounts can cause digestive discomfort; pumpkin should serve as a supplement to your pet’s regular diet.

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