Home > Diet and nutrition > Healthy Food > Vegetables Updated 23 August 2017 Pumpkins Pumpkins and squash contain high levels of antioxidants and carotenes. 0 Vit & Min doses per day » Count calories in food » Is my vegetarian diet balanced? » Ask The Dietitians » Pumpkins and squash contain high levels of antioxidants and carotenes, notably vitamin C and E and therefore may lower cancer risk, heart disease, cataracts and strokes. Unlike many other vegetables, pumpkins can be kept for a long time, as they are hard-skinned.An average-sized helping of pumpkins or squash every second day can provide many benefits. Calories 32 Carotenes 3,255 Potassium 280mg Vitamin C 15mg Vitamin E 1,8mg Per 100g NEXT ON HEALTH24X 5 reasons to love avocados 2018-10-14 07:00 More: Healthy FoodVegetables advertisement Read Health24’s Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... Live healthier Lifestyle » E-cigarettes: Here are five things to know E-cigarettes have become hugely popular in the past decade, but a rash of vaping-linked deaths and illnesses in the US is feeding caution about a product that's already banned in some places. Allergy » Ditch the itch: Researchers find new drug to fight hives A new drug works by targeting an immune system antibody called immunoglobulin E, which is responsible for the allergic reaction that causes hives.