Like their orange cousins, the carrot and sweet potato, pumpkins are rich in beta carotene. Your body changes this antioxidant into vitamin A. You need vitamin A to see, to ward off germs, and for your reproductive system to function as it should. It also helps your heart, lungs, kidneys and other organs stay healthy.
Here are 8 impressive benefits of pumpkin in nutrition and health.
Pumpkin has an impressive nutritional profile. One cup of cooked pumpkin (245 grams) contains:
In addition to being full of vitamins and minerals, pumpkin is also relatively low in calories because it is 94% water.
Free radicals are molecules produced by the body’s metabolic process. Although very unstable, they have useful roles, such as destroying harmful bacteria.
However, excessive free radicals in your body create a condition called oxidative stress, which has been linked to chronic diseases, including heart disease and cancer
Pumpkins contain antioxidants such as alpha-carotene, beta-carotene and beta-cryptoxanthin. They can neutralize free radicals, preventing them from damaging your cells.
Pumpkin is loaded with nutrients that can boost your immune system.
First, it’s rich in beta-carotene, which your body converts into vitamin A.
Studies show that vitamin A can strengthen your immune system and help fight infections. Conversely, people with vitamin A deficiency may have a weaker immune system.
Pumpkin is also rich in vitamin C, which has been shown to increase the production of white blood cells, help immune cells work more efficiently, and make wounds heal faster.
Apart from the two vitamins mentioned above, pumpkin is also a good source of vitamin E, iron and folic acid – all of which have been shown to help the immune system as well.
It is quite common for vision to diminish with age.
Fortunately, eating the right nutrients can reduce your risk of vision loss. Pumpkin is rich in nutrients that have been linked to strong vision as your body ages.
For example, its beta-carotene content provides your body with the necessary vitamin A. Research shows that vitamin A deficiency is a very common cause of blindness.
In a review of 22 studies, scientists found that people with higher beta-carotene intake had a significantly lower risk of cataracts, a common cause of blindness.
Pumpkin is also one of the best sources of lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration (AMD) and cataracts.
In addition, it contains good amounts of vitamins C and E, which work as antioxidants and can prevent free radicals from damaging your eye cells.
Pumpkin is considered a nutrient-dense food.
That means it’s incredibly low in calories despite being packed with nutrients.
In fact, pumpkin has under 50 calories per cup (245 grams) and is about 94% water
Simply put, pumpkin is a weight-loss-friendly food because you can eat more than other sources of carbohydrates—like rice and potatoes—but still eat fewer calories.
Plus, pumpkin is a good source of fiber, which can help curb your appetite.
Cancer is a serious disease in which cells grow abnormally.
Cancer cells produce free radicals to help them multiply rapidly.
Pumpkin is rich in carotenoids, which are compounds that can function as antioxidants. This allows them to neutralize free radicals, which can protect against certain types of cancer.
For example, a review of 13 studies showed that people with a higher intake of alpha-carotene and beta-carotene had a significantly lower risk of stomach cancer.
Pumpkin contains a variety of nutrients that can improve your heart health.
It’s high in potassium, vitamin C and fiber, which have been linked to heart benefits.
For example, studies have shown that people with higher potassium intake appear to have lower blood pressure and a reduced risk of stroke – two risk factors for heart disease.
Pumpkin is also rich in antioxidants, which can protect “bad” LDL cholesterol from oxidation. When LDL cholesterol particles oxidize, they can clump together along the walls of your blood vessels, which can narrow your vessels and increase your risk of heart disease.
Pumpkins are full of nutrients that are great for your skin.
First, it’s rich in carotenoids, such as beta-carotene, which your body converts into vitamin A.
In fact, one cup (245 grams) of cooked pumpkin contains 245% of the RDI for vitamin A.
Studies show that carotenoids like beta-carotene can act as a natural sunscreen.
Once ingested, carotenoids are transported to various organs, including the skin. Here, they help protect skin cells from damage caused by harmful UV rays.
Pumpkin is also rich in vitamin C, which is essential for healthy skin. Your body needs this vitamin to produce collagen, a protein that keeps your skin strong and healthy.
In addition, pumpkins contain lutein, zeaxanthin, vitamin E and many other antioxidants that have been proven to improve the skin’s defense against UV rays, writes doctorulzilei.ro.
2023-10-19 21:47:59
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