Pumpkin:

Pumpkin is from Cucurbitaceae family and closely related to squash and cucumber. One cup of cooked pumpkin contains 12 grams of carbohydrates, 2.6 grams of fiber and 2 grams of protein.

Average calories: 56 per one cup, cooked.

Vitamins found in higher amounts: vitamins A, C, B2, and B9.

Minerals found in higher amounts: potassium, copper, manganese, magnesium and iron.

Phytonutrients found in higher amounts and their health benefits: the phytonutrients in pumpkins are phytosterols (especially beta-sitosterol), carotenoids (beta-carotene, lutein, zeaxanthin, neoxanthin and cryptoxanthin), flavonoids (kaempferol, and quercetin), phenolic compounds (ferulic acid and caffeic acid), cucurbitin and cucurbitaxanthin.

One cup of cooked pumpkin contains 15 mg of phytosterols. They are plant sterols that can lower bad cholesterol and improve cardiovascular health.

Carotenoids are powerful antioxidants that support healthy eyes and protect from age-related eye problems.

Flavonoids and phenolic compounds are potent antioxidants with anti-inflammatory, anti-cancer and immune-boosting properties.

Cucurbitin and cucurbitaxanthin display anti-cancer and anti-parasitic properties.

Trigonelline is another phytochemical extracted from pumpkin that can reduce cholesterol, triglyceride and blood sugar levels.

Pumpkin seed oil contains fatty acids, such as Omega-3 (alpha-linolenic acid), Omega-6 (linoleic acid) and Omega-9 (oleic acid).