One of the most delicious fall foods is pumpkin. But besides its flavor, it also has countless health benefits.
It belongs to the Cucurbitaceae family. It is native to North and Central America and has smooth, slightly veined skin and a yellow to orange coloration. Pumpkins are renowned for their versatile use in cooking, from soups and salads to preserves and pies, and are full of vitamins, minerals and antioxidants, making them a nutritious addition to any diet.
This delicious fruit is a cousin of the melon family. And like many melons, every part of the pumpkin can be eaten, including the seeds and skin.
Here are the health benefits of pumpkin
1. Gut health
Fiber is a key nutrient for gut health by regulating gut microbiota and helping to promote regular bowel movements. One cup of pureed canned pumpkin contains 7 grams (g) of fiber, which is nearly 30 percent of your daily requirement, says health.com.
Pumpkin skin contains alcohol-insoluble polysaccharides that tend to reduce bile acid and support the growth of gut microbiota.
2. It reduces the risk of developing certain types of cancer
Since the development of certain types of cancer is linked to increased oxidative stress, a diet rich in antioxidants is recommended.
The risk of several types of cancer, such as breast, rectal and lung cancer, is lower among those who eat more pumpkin seeds.
It can also inhibit the development of prostate cancer.
3. Immunity
Pumpkin is a natural source of many nutrients that support immune health, including vitamin C, zinc and selenium. Since proper hydration can also affect immune health, the fact that pumpkin is about 90 percent water helps highlight another reason why this food can be an important part of an immune-supporting diet.
Since 70% of our immune system resides in the gut, supporting gut health by eating fiber foods like pumpkin can also affect immunity.
4. Weight management
Increased consumption of fruit and non-starchy vegetables is linked to weight loss.
Including pumpkin in your diet is an easy way to include more produce in your diet. One cup of diced raw pumpkin contains very few calories – about 30 calories per cup. In fact, the fiber found in pumpkin can help with weight management, as this nutrient has been shown to support satiety.
5. Eye health
Pumpkin is full of vitamin A which supports eye health and the carotenoids lutein and zeaxanthin.
Lutein and zeaxanthin are the only dietary carotenoids that accumulate in the retina, especially the macula, and are called macular pigments. Consuming these carotenoids reduces the risk of developing macular degeneration.
6. Blood pressure
Pumpkin is a natural source of many nutrients that support heart health, including potassium, calcium and magnesium. Pumpkin is also a flavorful food that is low in sodium, another aspect of this food that may benefit healthy blood pressure.
Nutrition facts
Here is the nutritional information of one cup of cubed raw pumpkin.
Calories: 30
Protein: 1.16 g
Fats: 0 g
Carbohydrates: 7.5 g
Fibre: 0,58 g
Calcium: 24 milligrams (mg)
Fier: 1 mg
Magnesium: 13 mg
Vitamin C: 10 mg
Consumption risks
While pumpkin is generally safe and healthy to eat, there are some potential risks and side effects.
Digestive problems: Pumpkins can be high in fiber, which if eaten in excess can lead to bloating, gas and stomach cramps.
Allergic reaction: Although not common, some people have an allergy to pumpkins.
Foodborne Illnesses: Raw pumpkins that aren’t washed properly can harbor bacteria, viruses and other pathogens, so it’s essential to make sure they’re washed well and cooked properly before eating them.
2023-08-30 18:00:01
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