Pumpkin, a variety of winter squash, belongs to the Cucurbitaceae family. It is native to North America and is particularly prevalent during the Thanksgiving and Halloween holidays.
Pumpkin is the common name for Cucurbita pepo, an orange variety of winter squash, in the United States. Outside of Australia, the term “pumpkin” can encompass any variety of winter gourd.
Despite its widespread perception as a vegetable, scientific classification classifies pumpkin as a fruit because it contains seeds. However, in terms of sustenance, it more closely resembles fruits than vegetables.
In addition to its delectable flavor, pumpkin is a nutrient-dense food with numerous health benefits.
Pumpkin nutrition
Pumpkin possesses an exceptional nutritional composition. A prepared pumpkin cup (245 grams) contains.
- Calories: 49
- Fat: 0.2 grams
- Protein: 2 grams
- Carbs: 12 grams
- Fiber: 3 grams
- Vitamin A: 245% of the Reference Daily Intake (RDI)
- Vitamin C: 19% of the RDI
- Potassium: 16% of the RDI
- Copper: 11% of the RDI
- Manganese: 11% of the RDI
- Vitamin B2: 11% of the RDI
- Vitamin E: 10% of the RDI
- Iron: 8% of the RDI
Pumpkin is a relatively low-calorie food due to its 94% water content, in addition to its high vitamin and mineral content. Beta-carotene, a carotenoid that the body converts to vitamin A, is also abundant in this food.
In addition, pumpkin seeds have a wide range of health benefits and are both palatable and savory.
Benefits of Pumpkin
The following are 7 amazing health benefits of pumpkin.
1. Reduce risk of chronic diseases
Free radicals are molecules generated by the body’s metabolic processes. While extremely unstable, they serve beneficial functions, including the eradication of harmful microorganisms.
However, an overabundance of free radicals in the body induces oxidative stress, a condition that has been linked to the development of chronic diseases such as cancer and cardiovascular disease.
Antioxidants such as alpha-carotene, beta-carotene, and beta-cryptoxanthin are present in pumpkins. These are capable of neutralizing free radicals, thereby preventing cellular damage.
Animal and test tube research has shown that these antioxidants lower the risk of cancer, eye diseases, and other conditions while shielding the epidermis from sun damage.
However, bear in mind that health recommendations require additional human-based research.
2. Protect your eyesight
Aging is a frequent cause of deteriorating vision.
Eating the proper nutrients, fortunately, can reduce the risk of developing vision loss. Pumpkin’s abundance of nutrients has been linked to improved eyesight as we age.
Its beta-carotene content, for example, supplies the body with essential vitamin A. According to scientific evidence, vitamin A deficiency is a prevalent cause of blindness.
Scientists discovered through an analysis of 22 studies that individuals with higher beta-carotene intakes had a significantly reduced risk of cataracts, a prevalent cause of blindness.
Additionally, pumpkin is an excellent source of zeaxanthin and lutein, two compounds associated with reduced risks of age-related macular degeneration (AMD) and cataracts.
Furthermore, it is rich in vitamins C and E, which act as antioxidants and may protect eye cells from free radical damage.
3. Boost immunity
Pumpkin is full of healthy nutrients that can help your body fight off sickness.
It has a lot of beta-carotene, which your body changes into vitamin A.
Studies have shown that vitamin A enhances your immune system and aids in the defense against infections. On the other hand, people who don’t get enough vitamin A may have a weaker defense system.
Pumpkin also contains a significant amount of vitamin C. Studies have demonstrated that this vitamin stimulates the production of white blood cells, enhances the function of immune cells, and accelerates the healing process of wounds.
Along with the two vitamins we already talked about, pumpkin also has a lot of vitamin E, iron, and folate, all of which are good for you and your nervous system.
4. Promote weight loss
Pumpkin is a food that is high in nutrients. That means it has almost no calories, even though it’s full of good things for you. It turns out that pumpkin has less than 50 calories per cup (245 grams) and is mostly water.
In simple terms, pumpkin helps you lose weight because you can eat more of it than other carbs like potatoes and rice and still take in fewer calories. Additionally, pumpkin is high in fiber, which can help you feel full longer.
5. Improve heart health
Pumpkin contains a variety of nutrients that are good for your heart.
It has a lot of fiber, potassium, and vitamin C, all of which are good for your heart.
Studies have shown, for example, that people who eat a lot of potassium seem to have lower blood pressure and a lower chance of strokes, which are both things that can lead to heart disease.
Pumpkin is also rich in antioxidants, which may prevent “bad” LDL cholesterol from oxidizing. LDL cholesterol particles can clump together on the walls of blood vessels when they oxidize. This can make your blood vessels narrow and raise your risk of heart disease.
6. Lower Your Risk of Cancer
Cancer is a very bad disease in which cells grow in a strange way. Cancer cells produce free radicals to aid in their rapid division.
Carotenoids are substances that can work as antioxidants, and pumpkin has a lot of them. They can then get rid of free radicals, which may help protect against some cancers.
A review of 13 studies, for example, found that people who ate more alpha- and beta-carotene had much lower risks of getting stomach cancer.
Similarly, many other studies on humans have shown that people who eat more carotenoids are less likely to get throat, liver, breast, and other types of cancer.
Scientists are unsure if the carotenoids themselves or other factors, such as the lifestyle choices of individuals who consume a lot of carotenoids, are responsible for these lower risks.
7. Easy to Add to Your Diet
Pumpkin is delicious, versatile, and easy to incorporate into your diet. Because it tastes sweet, people like to put it in custards, pies, and pancakes. But it also tastes great in savory dishes like soups, pastas, and roasted veggies.
The skin on pumpkins is very tough, so cutting them up takes some work. After you cut it open, take out the seeds and any stringy parts. Then, cut the pumpkin into wedges.
You can also eat the seeds, which are full of nutrients that are beneficial in many other ways. Some research suggests that pumpkin seeds may be good for your heart and kidneys.
You can also buy pumpkin pre-cut or in a can, which gives you more options for recipes and cooking. When you buy canned pumpkin, make sure you read the labels carefully because not all of them are 100% pumpkin, and you may want to stay away from added sugar and other ingredients.
To make pumpkin easy to eat, sprinkle it with salt and pepper and roast it in the oven. During the winter, a lot of people also like to make pumpkin soup with it.
Who Shouldn’t Eat Pumpkin?
Pumpkin is safe for most people and very good for you. However, eating pumpkin may make some people allergic.
Also, pumpkin is slightly diuretic, which means that if you eat a lot of it, you may have a “water pill” effect that makes your body pee out more water and salt.
This side effect could be bad for people taking certain medicines, such as lithium. Diuretics can make it harder for your body to get rid of lithium, which can have very bad side effects.
Some pumpkin-based junk foods, like lattes, candies, and pie toppings, are actually good for you, but they are also very high in sugar. Eating the fruit is better for you than eating these.
The bottom line
Pumpkin is very good for you because it is full of vitamins, minerals, and antioxidants. Also, because it’s low in calories, it can help you lose weight.
It may help your immune system, protect your eyesight, lower your chance of some cancers, and improve the health of your heart and skin.
You can easily incorporate pumpkin into your diet and use it in a variety of ways.Today, try adding pumpkin to your diet to get all of its health benefits.
