Pumpkins are a fantastic source of beta-carotene, which our bodies turn into vitamin A. They're also rich in alpha-carotene, a cancer-fighting phytonutrient. Alpha-carontene produces the vibrant orange color pumpkins are so well known for, and as a member of the carotenoid family, it helps prevent tumor growth.
To cook fresh pumpkin, pick the ones called "pie pumpkins" or "sweet pumpkins." These are smaller, sweeter, and less stringy than the typical jack-o-lantern pumpkins.
If you're carving a pumpkin or using fresh pumpkin for cooking, don't throw out those seeds: they contain fiber, iron, magnesium, phosphorous, and zinc. They also contain beta-sitosterol, a phytonutrient that has also been shown to slow tumor growth, as well as lower cholesterol.
To roast the seeds, wash and dry them, sprinkle with seasoning and a little olive oil, then bake at 375 degrees for 45 minutes, stirring occasionally.