Pumpkin is considered to be a super food. It has only 49 calories per cup of mashed pumpkin; but boasts a whopping 564 mg of potassium.  This is about 33% more than a medium banana!  A number of studies show that high dietary potassium intake helps with to lower blood pressure.  It is also associated with a decreased risk of stroke and the intake of potassium can help with bone mineral density.  Increased consumption of high potassium fruits and vegetables like pumpkins reduces the net acid content of the diet and may help preserve calcium in the bones.  Athletes may need more potassium to replace that which is lost during exercise.  Low potassium can cause muscle cramping and also cardiovascular irregularities.  If someone has muscle cramps the first thing to think about is are they low in minerals especially potassium, magnesium and calcium.  Pumpkins may also reduce the risk of lung and colon cancer along with reducing the risk of rheumatoid arthritis.  Pumpkins have very strong antioxidant properties and are excellent for the eyes.  It is the carotenoids which give pumpkin it’s beautiful orange color.  Absorbtion of these antioxidant properties reequires fat; so when you eat pumpkin just make sure to add a dab of dab of butter or olive oil.

Pumpkin seeds are also delicious and provide other antioxidant properties.  Pumpkin seeds have cholesterol lowering capabilities.  Pumpkin seeds are also rich in magnesium, potassium and phosphorus.  The roasted kind have far more protein; however, they also may have a lot more calories. 

You can roast your own pumpkin seeds really easily by combining them with oils and spices.  Try melting some organic butter or olive oil and tossing in the pumpkin seeds; then bake them in a single layer on a baking sheet.  Season with turmeric, garlic or cayenne pepper and bake until the crisp.  You can also had pumpkin seeds to any trail mix, sautéed vegetables are salads!  How do you eat your pumpkin?