Nutritional Value and Health Benefits of Pumpkins
Nutritional Value (per 100g cooked)
- Vitamin A: 7384 IU (148% DV) - essential for vision and immunity
- Fiber: 3g (12% DV) - supports digestive health
- Vitamin C: 9mg (15% DV) - boosts immunity
- Potassium: 340mg (10% DV) - helps regulate blood pressure
- Iron: 1.4mg (8% DV) - important for blood health
- Beta-carotene: 3100μg - powerful antioxidant
Health Benefits
- ✔ Eye Health: Rich in vitamin A and lutein
- ✔ Heart Health: Fiber, potassium and vitamin C support cardiovascular function
- ✔ Immune Support: High in immune-boosting nutrients
- ✔ Weight Management: Low calorie yet filling
- ✔ Skin Health: Antioxidants help protect skin from damage
Fun Fact: Pumpkin seeds are packed with protein, healthy fats and minerals like magnesium and zinc!
How to Grow Pumpkins
1
Variety Selection
- Pie Pumpkins: Sugar Pie, Baby Pam (best for cooking)
- Carving Pumpkins: Howden, Jack O'Lantern
- Giant Pumpkins: Atlantic Giant, Big Max
- Miniature: Jack-Be-Little, Baby Boo
2
Planting
- When: After last frost when soil is warm (late spring)
- Soil: Well-draining, rich in organic matter, pH 6.0-6.8
- Spacing: 4-6 feet apart (vines need room to spread)
3
Care & Maintenance
- Watering: Deep watering (1-2 inches per week)
- Fertilizer: Balanced fertilizer when planting, then switch to low-nitrogen as fruits form
- Pollination: May need to hand-pollinate if bee activity is low
4
Pest Management
- Common Pests: Squash bugs, vine borers, powdery mildew
- Solutions: Row covers, neem oil, proper spacing for air flow
5
Growth Support
- Vine Training: Gently guide vines where you want them
- Fruit Support: Place boards under developing pumpkins
- Pruning: Remove some flowers to focus energy on fewer fruits
6
Harvesting
- When: When rind is hard and color is deep (usually fall)
- Method: Cut stem with 3-4 inches attached
- Curing: Leave in sun for 7-10 days to harden skin
Pro Tip: Pumpkins are ready when you can't pierce the skin with your thumbnail!
Summary: Choose variety → Plant in warm soil → Provide care → Manage pests → Support growth → Harvest before frost!
Pumpkin Growing Guide
Learn how to grow your own pumpkins, from seed to harvest!
Delicious Pumpkin Recipes
Explore these seasonal dishes featuring pumpkins from around the world.
Click on the images for recipes that celebrate autumn flavors!
Pumpkin Recipe Tutorials
Quickly master the art of cooking with pumpkins through these videos.
Homemade Pumpkin Puree
Creamy Pumpkin Soup
Roasted Pumpkin Seeds