Pumpkin
Pumpkin, a member of the Cucurbitaceae family including squash and cucumbers, got its name from the Greek word "pepon" for large melon. Have you ever wondered what gives pumpkin its brilliant orange color? The credit can be given to the beta-carotenes which are found in such abundance in this fruit. Beta-carotenes are antioxidants which are converted to vitamin A in the body. With a high nutritional value, pumpkins are associated with a lot of health benefits. Apart from the flesh, even the seeds of pumpkins boast of a large number of nutrition benefits.
Pumpkin is really low in calorie (20 calorie per 100 g). The perfect vegetable for persons who watch their weight.
Health benefits of pumpkin
Beta carotene - The rich orange color. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet. Beta-carotene, found in pumpkin, is a powerful antioxidant as well as an anti-inflammatory agent. It helps prevent build up of cholesterol on the arterial walls, thus reducing chances of strokes.
Loaded with Potassium - Studies show people who have a potassium rich diet lower the risk for hypertension because potassium may help to prevent heart disease and normalize blood pressure. Potassium rich foods include bananas, broccoli, avocados, pomegranate and many others.
Zinc - Not only is zinc a major boost for your immune system, it also aids in bone density support for people at risk for osteoporosis.
High in Fiber - Diets rich in fiber may prevent cancer, heart disease and other serious ailments. The high amount of fiber, present in pumpkin, is good for the bowel health of an individual.
Great on your skin - Pumpkins contains lots of anti-oxidant vitamins A and C, as well as zinc and alpha-hydroxy-acids which help to reduce the process of aging and also prevent cataract formation. Pumpkin is very rich in carotenoids, which is known for keeping the immune system of an individual strong and healthy.
Nutritional Value of Pumpkin
Given below is the amount of nutrients present in 1 cup Pumpkin (cooked, boiled and drained):
- Calories 49
- Protein 2 grams
- Carbohydrate 12 grams
- Dietary Fiber 3 grams
- Calcium 37 mg
- Iron 1.4 mg
- Magnesium 22 mg
- Potassium 564 mg
- Zinc 1 mg
- Selenium .50 mg
- Vitamin C 12 mg
- Niacin 1 mg
- Folate 21 mcg
- Vitamin A 2650 IU
- Vitamin E 3 mg
Pumpkins are 90 percent water!!
Another Surprising Health Benefits of Pumpkins
It's not just the pumpkin meat itself that has health benefits. The part that many people discard, the pumpkin seed, also has health benefits of its own. Here are ten health benefits of pumpkin seeds:
- Prostate Protection. They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.
- Improved Bladder Function. In some studies, pumpkin seed extracts improved bladder function in animals.
- Depression Treatment. They contain L-tryptophan, a compound naturally effective against depression.
- Prevention of Osteoporosis. Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.
- Natural Anti-Inflammatory. Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.
- Prevention of Kidney Stones. They prevent calcium oxalate kidney stone formation, according to studies.
- Treatment of Parasites. They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis, a parasite contracted from snails.
- Great Source of Magnesium. 1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium.
- Lower Cholesterol. Pumpkin seeds contain phytosterols, compounds that have been shown to reduce levels of LDL cholesterol.
- Cancer Prevention. The same phytosterols that lower cholesterol also protect against many cancers.
Finally, this big, orange fruit is valued for more than just its size, beauty, and taste.
