Pumpkin, a fruit rich in carotenoids!
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The pumpkins, the most unconditional symbol of Halloween that is mainly used for decoration, are rarely cooked. Knowing how to prepare them is important if you want to enjoy all their benefits. Eating pumpkin with a food rich in lipids allow a better absorption of carotenoids.
Everything can be eaten!
It is a winter squash belonging to the Cucurbitaceae family. This large family also includes cucumbers, honeydew melons, watermelons, cantaloupes, and zucchini. Its beautiful orange color reveals its high antioxidant content, mainly carotenoids. These are the main source of vitamin A, which is essential for healthy eyes. It is also rich in vitamin C and fiber. All parts of the pumpkin plant, including the leaves, fruit, flowers, and seeds, are edible. However, it is the seeds that contain the most vitamins. They contain vitamin A, vitamin B (thiamine), and niacin. The latter two help convert carbohydrates into energy, ensuring proper muscle and nervous system function. They are also rich in iron, protein, and fiber.
Enjoy their benefits!
It is best to eat pumpkin with a source of lipids (fat). This will facilitate the absorption of carotenoids. Why? Carotenoids are hydrophobic, meaning they do not mix well with water and are therefore soluble in lipids. Carotenoids dissolve in lipid droplets once they reach the stomach and intestine (duodenum). The type of diet influences this solubilization. Bile salts and a pancreatic enzyme (lipase) enable the formation of micelles composed of carotenoids and other lipids. These micelles then cross the intestinal barrier and enter the bloodstream.
Learn how to prepare it!
The pumpkin flesh should be cut into cubes and then steamed. It can also be baked in the oven at 350°C by cutting it in half and placing it on a baking pan with the skin facing up. This practice limit nutrient loss. It should not be boiled. You will have a purée that is too runny. In addition, cooking in water removes some of the water-soluble vitamins and minerals. For more information, see the post Preparing pumpkin purée: in the oven or steamed?
Next, throw the baked pumpkin flesh into a food processor and blend it. This purée can be stored in the freezer for 6 months. It can be incorporated into various recipes such as soups or cupcakes. As for the seeds, they should be rinsed under cold water, dried, and then roasted in the oven at 350°C for 20 to 30 minutes. They can be seasoned once cooled.