A plug for pumpkin pie

It’s the season for winter squash and there are plenty of good reasons to include it on your Thanksgiving table. Squash is a source of beta carotene which is a phytochemical that belongs to the carotenoid family, a group of pigments responsible for the red, orange and yellow colours of many fruits and vegetables. The deeper the orange colour, the more beta carotene present –which puts pumpkins up there with carrots and sweet potatoes as some of the best food sources of beta carotene. Beta carotene supports health in several different ways. Here are the top three reasons to make orange vegetables part of your daily routine: First, beta carotene is converted in the body to retinol, an active form of vitamin A. Vitamin A is needed for healthy eyes and skin, bone growth and healthy immune systems. It also plays a role in reproductive health and fetal development. Second, beta carotene is a powerful antioxidant, protecting cells from damage that can be caused by free radicals. Antioxidants play an important role in maintaining health and preventing certain cancers and other diseases. Third, beta carotene is fat soluble which means it circulates in the blood stream with cholesterol and other fats. Diets with high intakes of carotenoid rich produce are linked with reduced risk of cardiovascular disease. It appears that the circulating carotenoids play a protective role in the arteries. It is best to get your carotenoids from foods. In some studies beta carotene supplements have been shown to be harmful to some people. So just how does pumpkin pie play into this picture? Sure it is a decadent treat loaded with sugar and fat, but it also contributes valuable nutrition. According to data from the Canadian Nutrient File, one slice of homemade pumpkin pie contains about 7.4 milligrams of beta carotene which is more than what’s in a half cup of cooked carrots, and a lot more than in most desserts! Enjoy.