Mackie: Don't toss insides of carved pumpkins, many vitamins inside

October is Breast Cancer Awareness Month as well as the month of Halloween. Coincidentally, there may be a healthy connection between the two.

Pumpkins, which typically peak this month and which many people carve up for Halloween displays, are rich in beta carotene. Studies show that a diet high in beta carotene may help ward off breast cancer. One in particular, conducted in Sweden involving about 500 women, concluded that, "Women were at lower risk [for breast cancer] with increasing levels of reported intake of beta-carotene." Although more research is needed to prove this, a diet that includes beta carotene is always a good idea. It is strongly believed to help reduce the rate of macular degeneration, an age-related deterioration of the central part of the eye's retina. It may also increase heart health and decrease the risk of other cancers.

So, instead of throwing out the insides of the pumpkin you carve, save them and cook something with them. There are plenty of recipes available on the Internet that include pumpkin. Other fruits and vegetables rich in beta carotene or related carotenoids are squash, peaches, mangoes, papayas, carrots, apricots, cantaloupe, sweet potatoes, spinach, kale, broccoli, mustard greens and most other yellow and dark green fruits and vegetables.

If you consume five servings of fruits and vegetables a day, this will give you about 6-8 milligrams of beta carotene, which should be sufficient. Beta carotene supplements are not advisable unless you're not eating a variety of these beta carotene rich foods, in which case, you should consult with a licensed nutritionist or your doctor for a dosage recommendation. Over consumption of beta carotene supplements has certain risk factors associated with it.

And, as I always recommend, consult with your doctor if you suspect any health issues, especially something as serious as breast cancer. Don't take chances with your health.