Pumpkin is rich in vitamin A, vitamin C, antioxidants, and many other nutrients that can help reduce the risk of chronic disease, improve eyesight, and strengthen the immune system.
Aside from being delicious and easy to eat, squash is also nutritious and has many health benefits
Pumpkin is a winter squash belonging to the pumpkin family. It is native to North America and is especially popular during Thanksgiving and Halloween.
Pumpkin is often considered a vegetable. But scientifically it is a fruit because it contains many seeds. When it comes to nutrition, it’s more of a vegetable than a fruit.
◆ Nutritious and rich in vitamin A
According to Healthline, one serving of cooked pumpkin (245g) contains only about 49 calories, 0.2g of fat and 2g of protein, but contains nutrients such as fiber, vitamin C, potassium, copper, manganese, vitamin B2, vitamin And, iron and more is abundant
A small amount of pumpkin as shown above represents 245% of the recommended daily intake of vitamin A. In addition, it also contains a lot of beta-carotene, a type of carotenoid that our body converts to vitamin A.
◆ Reduced risk of chronic diseases
Free radicals (free radicals) are molecules produced by the body’s metabolism and, while unstable, play many useful roles in killing harmful bacteria.
However, excess free radicals in the body create a condition called oxidative stress. It is an imbalance between free radicals and antioxidants in the body, which potentially leads to chronic diseases including heart disease and cancer.
Pumpkin contains antioxidants such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These substances can neutralize free radicals and prevent damage to the body’s cells.
◆ Improve immunity
Pumpkin contains many nutrients that can strengthen the body’s immune system.
Research shows that vitamin A can help strengthen the immune system and fight infections. On the other hand, people deficient in vitamin A may have weaker immune systems.
Pumpkin is also rich in vitamin C, which has been shown to increase the production of white blood cells, which helps immune cells work more efficiently and accelerates wound healing.
In addition to the two vitamins mentioned above, pumpkin is also a good source of vitamin E, iron, and folic acid. All of these have been shown to support the immune system.
◆ Protect your sight.
It is quite common to lose sight with age. Fortunately, eating the right nutrients can reduce the risk of vision loss.
Pumpkin is packed with nutrients that have been linked to improving vision as the body ages. For example, the beta-carotene content of pumpkin provides the body with vitamin A. Research shows that vitamin A deficiency is a very common cause of blindness.
It is also one of the best sources of lutein and zeaxanthin. These two compounds are associated with a reduced risk of age-related macular degeneration (AMD) and cataracts.
◆ Support for weight loss
Pumpkin is very low in calories but high in nutrients. It contains less than 50 calories per serving (245g) and about 94% water.
In a nutshell, it is a suitable food for weight loss because you can consume fewer calories while consuming more other sources of carbohydrates such as rice and potatoes.
Plus, squash is a good source of fiber, which can help curb your appetite.
◆ Reduced risk of cancer
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, compounds that can act as antioxidants. This allows them to neutralize free radicals and prevent some types of cancer.
An analysis of 13 studies found that those who consumed more alpha-carotene and beta-carotene had a significantly lower risk of stomach cancer.
Likewise, several other studies have found that people with higher carotenoid intake have a lower risk of throat, pancreatic, breast and other cancers.
◆ Improve heart health
Pumpkin is packed with nutrients that can promote heart health, such as potassium, vitamin C, and fiber.
Studies have shown that people who consume more potassium have lower blood pressure and a reduced risk of stroke. These are two risk factors for heart disease.
◆ Maintain healthy skin
Carotenoids, such as beta-carotene, can act as natural sunscreens. After eating pumpkin, 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. Our body needs vitamin C to make collagen, a protein that keeps our skin strong.
Pumpkin also contains lutein, zeaxanthin, vitamin E, and many other antioxidants that have been shown to improve the skin’s ability to protect itself from UV rays.
