The pumpkin is the star of the autumn season, given that it is a specific element of the Halloween celebration. In addition to this popular use, pumpkin is a nutrient-dense food that can provide the body with a number of benefits.
Pumpkin is part of the Cucurbitaceae family, along with cucumbers and melons. No matter how you choose to consume it, such as soups or healthy desserts, pumpkin comes packed with numerous vitamins, minerals and antioxidants. Learn more about the nutritional profile of pumpkin, the science behind its benefits, and how to incorporate this nutritious food into your diet.
What nutrients does pumpkin contain?
Pumpkin is a low-calorie food, composed of 94% water, but rich in nutrients. Conformable Healthlineone cup of cooked pumpkin (around 250 g) contains:
About 50 kcal;
0 g fat;
2 g of protein;
12 g carbohydrates;
3 g fibre;
245% of the recommended daily allowance (RDA) of vitamin A;
19% of the RDA of vitamin C;
16% of the RDA for potassium;
11% of copper DZR;
11% of the DZR of manganese;
11% of the RDA of vitamin B2 (riboflavin);
10% of the RDA of vitamin E;
8% of the RDA of iron;
Small amounts of zinc, folate, magnesium, phosphorus and B vitamins.
Pumpkin is also an excellent source of beta-carotene, an antioxidant substance from the carotenoid group, which is converted into vitamin A in the body.
The benefits of pumpkin
Eating pumpkin can bring a number of benefits to the body, according to Healthline:
Decreases oxidative stress
The antioxidants in pumpkin neutralize free radicals. These molecules are responsible for oxidative stress, which is associated with the onset of chronic diseases such as cardiovascular disease, eye disease and cancer. In other words, foods rich in antioxidants, including pumpkin, have a protective effect against these diseases.
In addition, fiber prevents the absorption of cholesterol in the digestive tract, and potassium is involved in controlling blood pressure.
It can improve the appearance of the skin
Beauty also comes from the inside, so it’s not just the creams we apply that matter. Due to the high content of beta-carotene, vitamin E and C, pumpkin can protect the skin from the negative effects of ultraviolet radiation and could improve the texture of the skin, reports Healthline.
Supports eye health
Vision loss is most often caused by vitamin A deficiency, according to the previously mentioned sources. Pumpkin is an excellent source of vitamin A, zeaxanthin and lutein. The latter are essential nutrients for the proper functioning of visual function and can reduce the risk of cataracts and age-related macular degeneration.
Supports immunity
Pumpkin contains nutrients involved in the regulation of immune functions (vitamin A, C, E, folate, iron), which help the body fight against infections. For example, studies have shown that vitamin C can increase the production of white blood cells (leukocytes – a type of immune system cell) and improve their activity in the body.
It can help you lose weight
Due to its negligible calorie content, pumpkin can help you lose weight, especially when included in low-calorie dishes such as cream soups. Also, the fibers in its composition prolong the feeling of satiety, according to Healthline.
However, don’t forget that most fruits and vegetables are very low in calories. Thus, a balanced diet as a whole is more effective in terms of weight loss than the occasional consumption of pumpkin.
How do you integrate it into your diet?
How can we take full advantage of the pumpkin harvests that the fall season offers us? In addition to the classic pumpkin pie, which is recommended to prepare with a reduced content of sugar and oil, there are many other ways to integrate this food into the daily menu:
Cream soup
Along with other vegetables such as carrot, onion, garlic and bell pepper, you can prepare a delicious cream of pumpkin soup. All the ingredients are steamed, boiled in a little water or baked in the oven. Then, mix well with the vertical blender and add water if needed to obtain a thin cream. The next step is to bring the mixture to a boil and add cooking cream, coconut milk or olive oil, according to preference. Finally, season with turmeric, pepper, salt, oregano or other aromatic herbs. It is served with wholemeal croutons.
Creamy pasta sauce
You can prepare a sophisticated pasta lunch with the help of pumpkin. There are many recipes for pumpkin cream sauce. For example, you can prepare it with tomatoes, onions, garlic, cream cheese, parmesan, milk and olive oil. The cooked ingredients are mixed well with the blender, except for the parmesan, which is added at the end, grated, into the hot sauce. Season with aromatic herbs or curry, then pour over pasta.
Healthy desserts
Pumpkin can be used as a basic ingredient in many desserts. However, to really enjoy the benefits, it’s important to reduce the amount of sugar and oil you add to recipes. It is also recommended to use wholemeal rather than refined flour. Here are 3 healthy pumpkin dessert ideas:
Pumpkin muffins
You need 220 g of wholemeal flour, 80 g of sugar, half a cup of vegetable oil, 350 g of boiled pumpkin puree, 2 eggs, 60 ml of milk, a teaspoon of baking soda, 2 teaspoons of cinnamon and a little powdered ginger. Mix the wet and dry ingredients separately, then combine them all. Transfer the dough into muffin tins and leave them in the oven for about 20 minutes at 180 degrees.
If you’re a fan of American pancakes rather than muffins, you can also make them with pumpkin puree in the composition.
Pumpkin check
You can add mashed or grated pumpkin to the composition for banana bread or carrot cake. These are prepared in a similar way to muffins, but a cake pan is used.
No-bake pumpkin truffles
You can make a healthy no-bake pumpkin snack in the form of candies or truffles. Mix in a blender 2 cups of oatmeal, ¼ cup of 100% natural peanut butter, ¼ cup of honey or maple syrup, ½ cup of pumpkin puree, a teaspoon of vanilla extract. Chop up half of the sugar-free dark chocolate and combine it with a raw seed mix. Form balls from the prepared dough and roll them through the chocolate seed mixture.
You can also keep the pumpkin seeds, which are rich in healthy fats, to eat them as a snack or add them to various dishes (salads, cream soups).
One way to enjoy the unique taste and nutrients of pumpkin in any season is to freeze it. Through this preservation technique, you ensure that the nutritional profile is not affected.
Careful! It is essential to maintain a varied and balanced diet, without excesses. Numerous other fruits and vegetables provide similar benefits due to their nutritional composition. An excessive consumption of pumpkin does not bring you additional benefits, on the contrary, it can be associated with risks.
So it’s definitely worth taking advantage of what the fall season has to offer and trying innovative pumpkin recipes. Integrated into an overall balanced diet, it can bring important benefits to the body.
Source: StirilePROTV
Tags: recipes, pumpkin
Publication date: 23-09-2023 16:29
2023-09-23 13:29:00
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