Pumpkin

Health Benefits:  Pumpkins’ bright orange colour may make them a good substitute for traffic cones, but the real power behind their hue is beta-carotene, a provitamin that is converted to vitamin A in the body. Known for its immune-boosting powers, beta-carotene is essential for eye health and has also been linked to preventing coronary heart disease. But there’s no need to choose fresh to get the benefits of pumpkin. One cup of canned pumpkin has seven grams of fiber and three grams of protein — even more than the fresh stuff — and contains only 80 calories and one gram of fat. Plus, canned pumpkin is packed with vitamins and provides over 50 percent of the daily value of vitamin K, which may reduce the risk for some types of cancer.

Still, the real treasure is in the seeds. One ounce (about 140 seeds) is packed with protein, magnesium, potassium, and zinc. Studies suggest pumpkin seeds provide a number of health benefits — such as blocking the enlargement of the prostate gland, lowering the risk of bladder stones and helping to prevent depression. Plus, they contain high levels of phytosterols, which research suggests can reduce cholesterol and even help prevent some types of cancers.

In Season:  Pumpkins begin to ripen in September. Because they store well, pumpkins are available all through the fall and winter.

What to Look For:  Make sure to choose a variety of pumpkin that's intended for cooking, rather than for decoration. The ubiquitous field pumpkin — the kind most commonly used to carve jack-o'-lanterns — has watery, stringy flesh and is not recommended for eating. Sugar pumpkins and cheese pumpkins are two widely available varieties that are good for cooking and baking, thanks to their dense, sweet flesh.

How to Store:  Pumpkins keep well at room temperature for up to a month. Stored in a cool cellar or refrigerator, they can last up to three months. Once cut, pumpkin pieces should be wrapped tightly and refrigerated. Use cut pumpkin within five days.