Pumpkin

This vegetable is one of the food items recommended by dietitians in cholesterol controlling and weight reduction programs. Pumpkin is a store house of many anti-oxidant vitamins such as vitamin A, C, and E. It also has natural poly-phenolic flavanoid compounds such as: crypto-xanthin, lutein and zea-xanthin.

It also contains a good source of B-complex vitamins like folates, niacin, vitamin B-6, thiamine, and pantothenic acid. It also is rich of copper, calcium, potassium, and phosphorus. You can actually eat the seeds, they are a good source of dietary fiber, and mono-unsaturated fatty acids, which are good for heart health.

In addition, the seeds are concentrated sources of protein, minerals, and health-benefiting vitamins, 100g of pumpkin seeds provide 559 calories, 30g of protein, but no cholesterol. Furthermore, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to Gaba in the brain.

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