Super Food: Pumpkin

I really got into pumpkin throughout the winter. Able to suit both sweet and savoury flavours; grilled, roasted, steamed, mashed, it's an incredibly versatile vegetable! It's high in vitamins A and C, fibre, manganese, potassium, and antioxidants - carotenoids being one of them. 

The journal Cancer Research published a study in 2009 based on women and their risk to breast cancer. They reported that women with the highest levels of alpha-carotene, lutein, zeaxanthin, and beta-cryptoxanthin in their blood had as much as a 50 percent reduction risk of breast cancer. This was particularly true for women with high mammography density, a common condition and a major predictor of breast-cancer risk. 


Serving/Facts: Butternut

(1/2 cup/102 g)

Calories: 41 (173 kJ)
Protein: 0.9 g
Total Fat: 0.1 g
Saturated Fat: 0 g
Carbohydrate: 11 g
Fiber: 5 g



Origin: South America
Season: Late Autumn
Home Garden: Easy to grow at home

Serving/Fact: Pumpkin
(1/2 cup/122 g)

Calories: 24 (102kJ)
Protein: 0.9 g
Total Fat: 0.1 g
Saturated Fat: 0 g
Carbohydrates: 6 g
Fiber: 1.3 g