These Superfoods Belong In Every Healthy Diet

9. Pumpkin

In North America, pumpkins are an important part of the traditional autumn harvest, eaten mashed. In the Middle East, pumpkin is used for sweet dishes, a well-known sweet delicacy called Halawa Yaqtin.


It has been used as folk medicine by Native Americans to treat intestinal worms and urinary ailments. In a 100-gram (3.5 oz) amount, raw pumpkin provides 110 kilojoules (26 kilocalories) of food energy and is an excellent source (20% or more the Daily Value, DV) of provitamin A beta-carotene and vitamin A (53% DV) (table).