YOUR DIETITIAN: The power, uses of the pumpkin

Pumpkin is one of fall's best gifts of the season. Pure pumpkin is extraordinarily rich in beta-carotene — a substance our body converts into antioxidant vitamin A. The bright orange pigment (color) of pumpkins comes from its beta carotene. (Orange colored sweet potatoes (the richest source), carrots and butternut squash are other beta carotene containing foods.) Canned pumpkin puree, which is cooked and mashed, is just as nutrient rich as fresh pumpkin. In fact, 40 percent more beta- carotene is absorbed from foods (such as carrots and pumpkin) that are cooked versus when they are eaten raw. Buyer beware Fall is pumpkin season. Pumpkin flavored cereals, lattes, ravioli, cookies, muffins, yogurt, instant oatmeal, cream cheese and candies now fill store shelves and coffee shops. Don't be lulled into thinking that these many pumpkin-flavored food products are healthy choices. Although pumpkin products deliver a pumpkin flavor, they are not healthy choices. Most are high in sugar, fat and/or refined carbs. Plus, they contain only small amounts of pumpkin — and thus, very little of the health-giving beta-carotene found in pumpkin. Here's some of the many health benefits from enjoying real pumpkin. Strengthens immune system Fall's pumpkins are here just in time to help strengthen our immune system during the coming flu season. Beta carotene/vitamin A is necessary for the production of white blood cells (including lymphocytes, neutrophils and macrophages), which engulf and kill invading bacteria, viruses and cancer cells. In addition, vitamin A is needed for the production of memory T-lymphocytes which provide us with a lasting immunity after getting a vaccine or infection. Protects/improves lung function One of vitamin A's most important functions is keeping the mucosal lining of our respiratory tract (nasal passages, pharynx, windpipe and lungs) intact and healthy. The cells lining our respiratory tract turnover (are replaced with new cells) about every month. Beta carotene/vitamin A is needed to produce these new cells. This mucosal lining is our "first line of defense" against respiratory infections (viruses)–otherwise known as colds, the flu and RSV. Getting sufficient beta carotene/vitamin A to keep our respiratory tract healthy is a smart idea for reducing the risk of colds, flu and/or pneumonia. In addition, if you do come down with one of these respiratory ailments, eating foods rich in beta carotene may be helpful in getting well. Beautiful, healthy skin Smoother, younger looking skin is another benefit of eating foods rich in beta carotene/vitamin A. Every 28 to 40 days, the outer layer of our skin (the epidermis) is replaced. Beta carotene/vitamin A is needed for building new skin cells—to keep our skin strong and healthy. Thus, it's extremely important for healing cuts and wounds. During the cold winter months, getting enough of this nutrient is particularly helpful for protecting our skin against drying, cracking (and for healing cracked skin). Eye protection We've all been told that carrots are good for our eyes. Due to their high amount of beta carotene, pumpkins are also very good for healthy vision. Beta carotene/vitamin A is vital for the functioning of our eye's cornea. It enhances the production of mucin, a component of tears. Mucin helps bind tears to the surface of our eyes to keep them moist (and protected). Insufficient vitamin A can lead to dry eyes, corneal scarring and eventually impaired vision. It is also required for the integrity and functioning of the eyes' retina. The retina is the light sensitive part of the eye. As an antioxidant, vitamin A protects eyes from the damaging effects of blue light emitted from screens and sunlight (sun's ultraviolet rays). Getting plenty of beta carotene/vitamin A also improves our ability to see in low light or darkness and reduces the risk of night blindness. Pumpkin also contains zeaxanthin and lutein. These two nutrients are found in high amounts in the eyes' retina. Eating plenty of foods containing lutein and zeaxanthin have been shown to help keep the retina healthy –and help slow the progression of age-related macular degeneration. Macular degeneration is the leading cause of blindness in seniors. It occurs due to a degeneration of the central part of the retina called the macula. Beta-carotene: safer than vitamin A Although beta carotene gets converted into vitamin A, eating foods rich in beta carotene is much safer than taking a vitamin A supplement. Vitamin A is a fat-soluble vitamin which is stored in the liver. Taking too much vitamin A has dangerous side-effects. Besides harming our liver, high intakes of vitamin A can cause birth defects; interfere with vitamin D and stimulate cells (osteoclasts) which break down our bones—making our bones weaker and more brittle. High intakes of vitamin A or beta carotene from supplements have also been shown to increase the risk of lung cancer in smokers or people who formerly smoked. Ironically, eating food rich in beta carotene has been found to lower the risk of lung cancer by keeping the mucosal lining of our lungs healthy. You cannot get too much of vitamin A from eating beta-carotene rich foods. Our body only converts beta carotene into vitamin A as it is needed. Ways to use pumpkin Use canned pumpkin to make a delicious creamy pumpkin soup, moist pumpkin (quick) bread. Or, try adding pureed canned pumpkin to cooked oatmeal with a bit of pumpkin spice (or just cinnamon), vanilla Greek yogurt or chili. So, why not take advantage of fall's gift of pumpkin? You don't have to wait until Thanksgiving Day's pumpkin pie to reap pumpkin's health benefits. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Creamy pumpkin soup 1/4 cup tub margarine1 small onion, chopped2 teaspoons packed brown sugar1 (14.5 oz.) can low-sodium chicken broth1/2 cup water1/2 tsp. salt (optional)1/4 tsp. ground black pepper1 (15 oz.) can pumpkin1 can (12 oz.) evaporated milk1/8 tsp. ground cinnamon Melt margarine in saucepan over medium heat. Add onion, garlic and sugar. Cook for 2 minutes or until the onion is soft. Add broth, water, salt and pepper. Bring to a boil. Reduce heat to low.Cook 15 minutes, stirring occasionally. Stir in pumpkin, milk, and cinnamon; cook for 5 minutes. Transfer to a blender or food processor and blend until smooth. Return to the saucepan.Serve warm. Delicious with a turkey sandwich. Makes: 5 servings SOURCE: Libby's at www.verybestbaking.com/libbys/recipes/creamy-pumpkin-soup-2/ Peggy's pumpkin bread 2 1/2cups flour 1 1/2 cups sugar 1 1/2 tsp. baking soda 1 1/4 tsp. salt 3/4 tsp. nutmeg 3/4 tsp. cinnamon 3 large eggs1 (15 ounce) can pumpkin¾ cup canola oil½ cup water1 cup golden raisins In a small bowl, whisk together the flour, sugar and spices. In a large bowl, beat together eggs, pumpkin, oil and water. Fold dry ingredients into pumpkin mixture, just until moist.Fold in raisins. Grease and flour a large loaf pan. Pour batter into the pan.Bake at 325 F for 1 hour. Reduce heat to 275 F and bake for another 25 minutes(If baking in 3 mini loaf pans, bake at 325 degrees for about 20 minutes or until a toothpick inserted into the center of loaves comes out clean.)Personal note: This bread is so moist that it is almost like cake! I like to make 3 small loaves: one to keep, one to share and one slice and freeze for later. Makes: 1 large loaf (or 3 small loaves) SOURCE: Peggy Brown