JEDDAH, 28 December 2005 — I hope you are not bored with my weekly series of the fourteen Superfoods. I feel it is important that we all know the countless benefits of simple everyday whole foods such as beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, green or black tea, tomatoes, turkey, walnuts and yogurt.

Such common foods have the ability to maintain sound health by preventing disease, detoxifying the body, providing protection at the cellular level, nourishing the body, rejuvenating the skin, building bones, and delaying the aging process, thus extending life span.

Today, we are going to discuss good old pumpkin and its sidekicks: Carrots, squash, sweet potatoes, and orange bell peppers.

Pumpkin (“kara” in Arabic and “yaktheen” in the Qur’an), almost absent from modern diets, is an extremely nutritious plant to humans, high in fiber and low in calories. Both flesh and seeds offer different health benefits and are loaded with nutrients like vitamins B, C, and E, potassium, magnesium, and the antioxidant precursors of vitamin A, beta-carotene, lycopene, lutein, zeaxanthin, alpha-carotene, and beta-cryptoxanthin.

Pumpkin’s abundance in carotenoids benefits body tissues; regulates the defense mechanism; improves cell communication; activates the enzymatic detoxification system; lowers the rate of certain cancers (lung, colon, bladder, cervical, breast, and skin); protects the skin and eyes from harmful ultraviolet rays; and reduces risk of cardiovascular disease.

The yellow-orange pigment in the plant makes carotenoids. Two of the carotenoids, which are particularly concentrated in pumpkin, are beta-and-alpha-carotenes. They are associated with the prevention of certain cancers. The vegetable, orange-colored fruits, carrots, and sweet potatoes are known to carry the phytonutrient beta-carotene that lowers risk of lung cancer in smokers.

Strangely enough, studies show that the phytochemical’s anti-cancer property is available only if it is consumed in whole foods, rather than in an isolated form.

In fact some studies showed increased lung cancer in smokers who took isolated beta-carotene supplements. Thereby, it appears that the synergy of the various nutrients in the plant provides protection against cancer. To obtain adequate amounts of carotenoids, we should regularly consume pumpkin, carrots, or any of their sidekicks. The nutrient in the cooked plant appears to be much more efficiently absorbed in the body than the uncooked ones.

Elevated blood levels of carotenoids seem to act against inflammation in certain chronic diseases like cholesterol oxidation that causes cardiovascular disorder and diabetes complications. Potassium and magnesium along with carotenoids also promote cardiovascular health by lowering hypertension.

The antioxidant can also prevent the spread of cancerous cells in the colon. Fiber-rich pumpkin promotes digestive tract health by warding off constipation.

For those who are keen to keep young, pumpkin, carrots, and their sidekicks have powerful antioxidants that delay the biological aging process and the appearance of wrinkles. Both cancer and cataracts can also be prevented by eating such nutritive foods.

Pumpkin seeds have high nutritional value. They are rich sources of vitamin E, iron, magnesium, potassium, zinc, and omega-3-and-6 fatty acids. These good fats are essential to the heart, brain, cells, vascular and hormonal systems, as well as the skin.

There are so many tasty ways of serving pumpkin, carrots, squash, sweet potatoes, and orange bell peppers. They make rich soups, a good addition to salads and stews, nutritious barbecued or grilled skewered vegetables, healthy oven-baked snacks, creamy sauces, and pie fillings. They also add nutritional value to cakes, puddings, and other desserts. Carrot juice is a good way to have beta-carotene. Sprinkle roasted seeds over a salad or snack on them.

I am sure you agree with me that simple everyday whole foods can contribute to good health and make delicious health-promoting dishes.

(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)