By Heidi Harrabi

Austin Area Farmers’ Market

I’ve never really thought much about pumpkins, except for the fact that I like pumpkin pie, pumpkin bread and I love to carve jack-o-lanterns.

But a little bit of research revealed to me many surprising facts about the benefits of adding this wonderful fall fruit (yes, it is a fruit) to your diet.

Packed with disease-fighting nutrients, it offers numerous health benefits. More than just a decorative Halloween candleholder or a pie filling, pumpkin is one of the most nutritional foods available year round.

Rich in antioxidants, vitamins, and minerals, both the flesh and seeds of the pumpkin provide many health-boosting nutrients.

Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as: Alpha-carotene, Beta-carotene, Fiber, Vitamins C and E, Potassium, Magnesium and Pantothenic acid.

The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, meaning the body converts them to vitamin A.

Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth.

Pumpkin is an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion and plays a role in weight loss.

The vitamin C in pumpkin boosts immunity, reduces the risk of high blood pressure and heart disease, and regulates cholesterol levels. Pumpkin is also a good source of vitamin E which promotes healthy skin by protecting the body from sun damage and may reduce the risk of Alzheimer’s disease and certain cancers.

The potassium found in pumpkin aids in balancing fluid levels in the body, promotes strong bones, is necessary for energy production, and helps to control blood pressure. Pumpkin is also rich in magnesium, which aids the body in hundreds of functions, including promoting a healthy immune system, contributing to bone strength, and normalizing heart function. Pantothenic acid, or vitamin B5 is also found in pumpkin. Vitamin B5 helps balance hormone levels and manage stress.

You can find pie pumpkins at the market this week, along with many varieties of squash, apples, potatoes, tomatoes, and much more. Don’t forget to pick up your local honey and baked goods as well.

The Market is open from 3:30 to 5:30 p.m. Mondays at the Oak Park Mall, from 3:30 to 6 p.m. Thursdays downtown on First Street NE, just east of the justice center, and from 9:30 to 11:30 a.m. Saturdays at the Oak Park Mall. All major credit cards and EBT accepted. EBT users, take advantage of our Blue Cross/Blue Shield matching bucks program.  For the first $5 you spend, we will match it with an additional $5.