買了六個大南瓜，怎麽吃是個問題兒。。。

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1. 減肥；2.明目；3.提高免疫力；4. 皮膚年輕；5.降低癌症風險；6. 降血糖

6 surprising health benefits of pumpkins

By Chris Obenschain, Special to CNN

Updated 7:06 AM ET, Tue October 21, 2014

<strong>Pumpkin:</strong> A type of winter squash, pumpkin can be used for much more than jack-o'-lanterns. Its sweet taste and moist texture make it ideal for pies, cakes and even pudding!<br /><br />Health benefits include<br />? Rich in potassium <br />? More than 20% of your DRI of fiber <br />? Good source of B vitamins <br />Harvest season: October to February

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Pumpkin: A type of winter squash, pumpkin can be used for much more than jack-o'-lanterns. Its sweet taste and moist texture make it ideal for pies, cakes and even pudding!

Health benefits include
• Rich in potassium
• More than 20% of your DRI of fiber
• Good source of B vitamins
Harvest season: October to February

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<strong>Sweet potatoes:</strong> These veggies are for much more than Thanksgiving casseroles. They're more nutritionally dense than their white-potato counterparts. Try roasting them; they'll taste delicious, and you may maintain more vitamins than boiling. <br /><br />Health benefits include<br />? Excellent source of vitamin A <br />? Good source of iron <br />? Anti-inflammatory benefits <br /><br />Harvest season: September to December<br /><br /><a href="http://www.health.com/health/gallery/0,,20307221,00.html" target="_blank">Health.com: Eat this and burn more fat</a><br />

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Sweet potatoes: These veggies are for much more than Thanksgiving casseroles. They're more nutritionally dense than their white-potato counterparts. Try roasting them; they'll taste delicious, and you may maintain more vitamins than boiling.

Health benefits include
• Excellent source of vitamin A
• Good source of iron
• Anti-inflammatory benefits

Harvest season: September to December

Health.com: Eat this and burn more fat

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<strong>Rutabaga:</strong> A cross between a turnip and a cabbage, rutabagas are a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup or roast them with ginger, honey or lemon. <br />Health benefits include? Good source of fiber ? Good source of vitamin C Harvest season: October to April

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Rutabaga: A cross between a turnip and a cabbage, rutabagas are a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup or roast them with ginger, honey or lemon.
Health benefits include• Good source of fiber • Good source of vitamin C Harvest season: October to April

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<strong>Pomegranates:</strong> This slightly sour fruit has gotten a lot of press as an antioxidant powerhouse. The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor. <br /><br />Health benefits include<br />? A UCLA study showed pomegranate juice has higher antioxidant levels than red wine <br />? Good source of vitamin C and folate <br /><br />Harvest season: August to December

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Pomegranates: This slightly sour fruit has gotten a lot of press as an antioxidant powerhouse. The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor.

Health benefits include
• A UCLA study showed pomegranate juice has higher antioxidant levels than red wine
• Good source of vitamin C and folate

Harvest season: August to December

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<strong>Dates:</strong> This Middle Eastern favorite is a sweet fruit that is perfect braised in stews, chopped up in desserts or stuffed with cream cheese or almonds. <br /><br />Health benefits include <br />? Low in fat <br />? Good source of fiber <br />? Good source of potassium <br /><br />Harvest season: September to December

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Dates: This Middle Eastern favorite is a sweet fruit that is perfect braised in stews, chopped up in desserts or stuffed with cream cheese or almonds.

Health benefits include
• Low in fat
• Good source of fiber
• Good source of potassium

Harvest season: September to December

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<strong>Kiwi: </strong>Use this sweet fruit to add a tropical flavor to your recipes. It's great mixed with strawberries, cantaloupe or oranges and can be combined with pineapple to make a tangy chutney. <br /><br />Health benefits include? More vitamin C than an orange ? Good source of potassium and copper <br />Harvest season: September to March<br /><br /><a href="http://www.health.com/health/gallery/0,,20447867,00.html" target="_blank">Health.com: Satisfying snacks for every craving</a>

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Kiwi: Use this sweet fruit to add a tropical flavor to your recipes. It's great mixed with strawberries, cantaloupe or oranges and can be combined with pineapple to make a tangy chutney.

Health benefits include• More vitamin C than an orange • Good source of potassium and copper
Harvest season: September to March

Health.com: Satisfying snacks for every craving

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<strong>Grapefruit: </strong>The signature tartness of grapefruit provides a contrast to other citrus fruit. Add it to mixed greens, combine it with avocado and shrimp or enjoy a fresh glass of its antioxidant-rich juice. <br /><br />Health benefits include? More than 75% of your daily recommended intake of vitamin C ? Good source of lycopene ? Contains pectin, which has been shown to lower cholesterol <br />Harvest season: September to April

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Grapefruit: The signature tartness of grapefruit provides a contrast to other citrus fruit. Add it to mixed greens, combine it with avocado and shrimp or enjoy a fresh glass of its antioxidant-rich juice.

Health benefits include• More than 75% of your daily recommended intake of vitamin C • Good source of lycopene • Contains pectin, which has been shown to lower cholesterol
Harvest season: September to April

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<strong>Tangerines:</strong> The small and sweet citrus fruits are positively refreshing for fall recipes. Our favorite flavor combos include almonds, dates and honey. Juice them with oil, vinegar and ginger for a to-die-for dressing. <br /><br />Health benefits include<br />? Good source of vitamin C <br />? Good source of beta-carotene <br /><br />Harvest season: November to April

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Tangerines: The small and sweet citrus fruits are positively refreshing for fall recipes. Our favorite flavor combos include almonds, dates and honey. Juice them with oil, vinegar and ginger for a to-die-for dressing.

Health benefits include
• Good source of vitamin C
• Good source of beta-carotene

Harvest season: November to April

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The weather is getting cooler, but your produce choices are heating up. These amazing superfoods, picked by our friends at <a href="http://www.health.com" target="_blank">Health.com</a>, are either hitting their peak in the garden or can easily be found in your local farmers market or grocery store. They're the perfect excuse to get cooking on cool nights!

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – The weather is getting cooler, but your produce choices are heating up. These amazing superfoods, picked by our friends at Health.com, are either hitting their peak in the garden or can easily be found in your local farmers market or grocery store. They're the perfect excuse to get cooking on cool nights!

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<strong>Apples:</strong> Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. Just be sure to eat the skin; it contains heart-healthy flavonoids. <br /><br />Health benefits include<br />? Full of antioxidants<br /> ? 4 grams of dietary fiber per serving<br /><br />Harvest season: August to November

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Apples: Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. Just be sure to eat the skin; it contains heart-healthy flavonoids.

Health benefits include
• Full of antioxidants
• 4 grams of dietary fiber per serving

Harvest season: August to November

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<strong>Brussels sprouts</strong>: Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar. <br /><br />Health benefits include<br /> ? 1/2 cup contains more than your DRI of vitamin K<br /> ? Very good source of folate<br /> ? Good source of iron<br /><br />Harvest season: September to March<br /><br /><a href="http://www.health.com/health/gallery/0,,20306795,00.html" target="_blank">Health.com: Family-friendly meals</a>

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Brussels sprouts: Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar.

Health benefits include
• 1/2 cup contains more than your DRI of vitamin K
• Very good source of folate
• Good source of iron

Harvest season: September to March

Health.com: Family-friendly meals

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<strong>Parsnips:</strong> Though these veggies may resemble carrots, they have a lighter color and sweeter, almost nutty flavor. Use them to flavor rice and potatoes or puree them into soups and sauces. <br /><br />Health benefits include<br />? Rich in potassium <br />? Good source of fiber <br />Harvest season: October to April

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Parsnips: Though these veggies may resemble carrots, they have a lighter color and sweeter, almost nutty flavor. Use them to flavor rice and potatoes or puree them into soups and sauces.

Health benefits include
• Rich in potassium
• Good source of fiber
Harvest season: October to April

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<strong>Pears: </strong>The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached. <br /><br />Health benefits include<br />? Good source of vitamin C and copper <br />? 4 grams of fiber per serving <br /><br />Harvest season: August to February<br /><br /><a href="http://www.health.com/health/gallery/0,,20307333,00.html" target="_blank">Health.com: Dr. Oz's favorite healthy foods</a>

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Pears: The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached.

Health benefits include
• Good source of vitamin C and copper
• 4 grams of fiber per serving

Harvest season: August to February

Health.com: Dr. Oz's favorite healthy foods

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<strong>Turnips:</strong> Tender and mild, these root vegetables are a great alternative to radishes and cabbage. To flavor these veggies, use fennel, bread crumbs or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients. <br /><br />Health benefits include<br />? The roots are a good source of vitamin C <br />? Turnip leaves are an excellent source of vitamins A, K and folate <br /><br />Harvest season: September to April

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Turnips: Tender and mild, these root vegetables are a great alternative to radishes and cabbage. To flavor these veggies, use fennel, bread crumbs or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients.

Health benefits include
• The roots are a good source of vitamin C
• Turnip leaves are an excellent source of vitamins A, K and folate

Harvest season: September to April

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<strong>Cauliflower:</strong> The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It's wonderful steamed, but it can also be blended to create a mashed potato-like texture or pureed into soup. <br /><br />Health benefits include<br />? Compounds that may help to prevent cancer <br />? Phytonutrients may lower cholesterol<br />? Excellent source of vitamin C <br /><br />Harvest season: September to June

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Cauliflower: The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It's wonderful steamed, but it can also be blended to create a mashed potato-like texture or pureed into soup.

Health benefits include
• Compounds that may help to prevent cancer
• Phytonutrients may lower cholesterol
• Excellent source of vitamin C

Harvest season: September to June

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<strong>Squash:</strong> Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger. <br /><br />Health benefits include<br />? Contains omega-3 fatty acids <br />? Excellent source of vitamin A <br /><br />Harvest season: October to February<br /><br /><a href="http://www.health.com/health/gallery/0,,20454528,00.html" target="_blank">Health.com: 25 ways to cut 500 calories a day</a>

16 photos: Photos: 15 superfoods for fall

15 best superfoods for fall – Squash: Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger.

Health benefits include
• Contains omega-3 fatty acids
• Excellent source of vitamin A

Harvest season: October to February

Health.com: 25 ways to cut 500 calories a day

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Story highlights

Pumpkin is rich in fiber, which can help you feel full longer
Vitamin A found in pumpkins is essential for eye health and can fight infections
Beta-carotene is great for your skin and may help prevent cancer

When you think about pumpkins, what comes to mind? Jack-o'-lanterns? Pumpkin pie? Charlie Brown? Pumpkin spice lattes?

Well, there's more to these orange gourds than Halloween and sugary (but delicious!) desserts and drinks. Pumpkins have numerous health benefits -- none of which take center stage in autumn's most frequent offerings.

Why you crave pumpkin flavors in the fall

Are you skeptical about taking the pumpkin out of the pie (or cup)? These health benefits may change your mind:

Weight loss

Pumpkin is rich in fiber, which slows digestion. "Pumpkin keeps you feeling fuller longer," says Caroline Kaufman, MS, RDN and an upwave diet and nutrition expert. "There's seven grams of fiber in a cup of canned pumpkin. That's more than what you'd get in two slices of whole-grain bread."

Pumpkin may be filling, but it's also a low-calorie superstar. "Canned pumpkin is nearly 90 percent water, so besides the fact that it helps keep you hydrated, it has fewer than 50 calories per serving," Kaufman says.

The 10 most filling foods for weight loss

Sharper vision

Pumpkin's brilliant orange coloring comes from its ample supply of beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for eye health and helps the retina absorb and process light. A single cup of pumpkin contains over 200 percent of most people's recommended daily intake of vitamin A, making it an outstanding option for optical health.

Pumpkin also contains lutein and zeaxanthin, two antioxidants that are thought to help prevent cataracts and may even slow the development of macular degeneration.

Healthy food for your eyes

Better immunity

Looking for a way to ward off illness and improve your immune system? Try pumpkin. The large shot of vitamin A the fruit provides helps your body fight infections, viruses and infectious diseases. Pumpkin oil even helps fight various bacterial and fungal infections. Plus, pumpkin is packed with nearly 20 percent of the recommended amount of daily vitamin C, which may help you recover from colds faster.

11 easy immune boosters for cold and flu season

Younger-looking skin

Sure, eating pumpkin can help you look younger (beta-carotene in pumpkin helps protect us from the sun's wrinkle-causing UV rays), but the pulp also makes a great, all-natural face mask that exfoliates and soothes. All you need is 1/4 cup pureed pumpkin (not pumpkin pie), an egg, a tablespoon of honey and a tablespoon of milk. Mix, then apply it, wait for 20 minutes or so and wash it off with warm water.

Lower cancer risk

Beta-carotene is great for your eyes and skin, but you know what else it's good for? Fighting cancer. Research shows people who eat a beta-carotene-rich diet may have a lower risk of some types of cancer, including prostate and lung cancer.

Vitamins A and C are "a kind of cell defense squad," Kaufman says. "[They] are both antioxidants, and they act as shields for your cells against cancer-causing free radicals."

Tips to prevent cancer

It may help treat diabetes

In scientific tests, pumpkin has been shown to reduce blood glucose levels, improve glucose tolerance and increase the amount of insulin the body produces. More testing needs to be done before we can say for sure what pumpkin's benefits for diabetics will be, but if you have diabetes, munching on pumpkin certainly won't hurt.