�Pumpkin� Popular for recipes, has been a part of kitchen worldwide .It is called as �sitaphal� in Indian subcontinents. For centuries pumpkin seeds have held a place of honor among traditional healers in several cultures for centuries

On the other hand, Pumpkin is coined as incredibly rich in vital anti-oxidants and vitamins. This self-effacing garden vegetable is very low in calories yet good source of vitamin A as well as antioxidants.

According to the structure, the pulp feature golden-yellow to orange color, depending up on the poly-phenolic pigments in it. Whereas, the fruit has hollow center, with numerous small, off-white colored seeds interspersed in the net like structure. Pumpkin seeds are great source of protein, minerals, vitamins and omega-3 fatty acids too.

Pumpkin health benefits

� Reduce calories: It is one of the vegetables which are very low in calories that can instill you with just 26 cal per 100 g containing no saturated fats or cholesterol; while it is rich a source of dietary fiber, anti-oxidants, minerals, vitamins. Recommended by dieticians in cholesterol controlling and weight reduction programs.

� As an anti oxidant-Pumpkin is a storehouse of many anti-oxidant mainly vitamins such as vitamin-A, vitamin-C and vitamin-E where Vitamin A is said to be a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes.

� Since many, dieticians have recommended that it is one of the vegetable in the cucurbitaceae family, thereby providing you about 246% of RDA, that can benefit you an essential vitamin for vision.

� Research studies also suggested that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.

� It is also an excellent source of many natural poly-phenolic flavonoid compounds such as and carotenes, cryptoxanthin, lutein and zeaxanthin which in turn, Carotenes converts into vitamin A inside the body.

� Well-to-do with B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

� Pumpkin seeds are assumed to be good source of dietary fiber and mono-unsaturated fatty acids which are good for heart health. Provided, they are very good in protein, minerals and many health benefiting vitamins. For illustration 100 g of pumpkin seeds provide 559 cal, 30 g of protein, 110% RDA of iron.

� Pumpkin seeds are a good source of the omega-3 fatty acid alpha termed as linolenic acid. Your body can translate this essential fatty acid into DHA and EPA, As a result, fatty acids that contribute to heart health, decreased cholesterol and lower blood pressure.
Yet, pumpkin nutrition is the mineral calcium. Calcium plays an important role in bone health and can help reduce the risk of osteoporosis. Other functions of calcium include blood clotting, cellular signaling and muscle contraction, including contraction of the heart.

Fortunately, pumpkin benefits to your diet will help you have optimal health, especially with its rich involvement of vitamins and minerals.