There is much more to this amazing autumnal vegetable than carving out spooky faces.

There is much more to this amazing autumnal vegetable than carving out spooky faces. It has great nutrient levels, is a fantastic healthy carbohydrate and has some amazing uses in the kitchen.
Pumpkin pie with stem ginger, pumpkin hummus, Thai pumpkin soup and a pumpkin and chickpea curry.
  • The word pumpkin originates from the word pepon, which is Greek for “large melon”, something round and large.
  • The French adapted this word to pompon, which the British changed to pumpion and to the later American colonists became known as pumpkin.
  • The term pumpkin has no agreed upon botanical or scientific meaning and is used interchangeably with “squash” and “winter squash”.
  • Genus: Curcurbit, species Cucrbita argyrosperma / C. maxima / C. ficifolia / C. moschata / C. pepo. Family: Cucurbitaceae.


Vitamin C 9.0mg/100g (15% RDA)

Vitamin C is an antioxidant required for a large number of metabolic functions in the human body and especially in the immune system. It also aids in healing wounds and can repair tissues (like collagen) and ensure healthy gums. It is also present in high concentrations in the adrenal glands that help us deal with stress.

Vitamin A 7384 IU/100g (246% RDA)

It maintains health of certain tissues like those in the retina. It also helps in growth, keeps the skin healthy and promotes regular development of skeletal tissue and teeth. It is also viewed as being a key factor in immunity.

Copper 0.127mg/100g (14% RDA)

It is necessary for the proper growth, development and maintenance of bone, connective tissue, brain, heart and many other body organs. Together with iron, it enables the body to form red blood cells and supports immune function, and may help prevent cardiovascular disease and osteoporosis.

B vitamins various mg/100g (ranging from 4-8.5% RDA)

Contains decent levels of riboflavin (B2), pantothenic acid (B5) and pyridoxine (B6). B2 helps the body break down carbohydrates, proteins and fats to produce energy, and it allows oxygen to be used by the body. B5 is necessary for making blood cells, and it helps you convert the food you eat into energy. B6 helps the body make the hormone serotonin (which regulates
mood) and noradrenaline (which helps your body cope with stress).

Iron 0.80mg/100g (10% RDA)

The chief function of iron is to form haemoglobin, a red protein whose main purpose is to transport oxygen in the blood and to create energy. It can prevent anaemia, improve concentration and sleep and supports immunity. The iron found in pumpkin is non-heme iron that needs vitamin C to be absorbed.

Fibre 2.1g/100g (9% RDA)

Fibre helps to prevent constipation, maintain the health of our gastrointestinal system and to help our microbiome to flourish. It also helps the body remove toxic compounds and unwanted fats, such as cholesterol.