From pumpkin spice lattes to pumpkin bread, pumpkin-flavoured items are popular for the cozy fall season. But real pumpkin doesn’t just enhance the flavor of seasonal treats, it has amazing health benefits.
Pumpkin is a type of winter squash belonging to the Cucurbitaceae family. Native to North and Central America, it has smooth, slightly ridged skin and a deep yellow to orange color. Known for its versatility in cooking, from soups and salads to preserves and pies, pumpkin is packed with vitamins, minerals and antioxidants, making it a nutritious addition to any meal. becomes a thing.
This delicious fruit is a cousin of the melon family. Also, like many melons (such as watermelon), all parts of the pumpkin can be consumed, including the seeds and skin, making it a great option for those focused on minimizing food waste. Masu. Pumpkin can also be enjoyed as a canned puree, which helps save prep work when pumpkin lovers want to enhance pumpkin in smoothies, muffins, and other recipes.
If you’re a pumpkin fan and have ever wondered what eating this delicious food can do for your health, read on to learn the top 6 health benefits of eating pumpkin. .
Fiber is an important nutrient that supports gut health by regulating the intestinal flora and helping promote regular bowel movements. One cup of canned pumpkin puree contains a whopping 7 grams (g) of dietary fiber, which is close to 30% of the DV.
Some data show that pumpkin skin contains alcohol-insoluble polysaccharides that tend to reduce bile acids and support the growth of the gut microbiota.
Because the development of certain cancers is associated with increased oxidative stress, a diet rich in antioxidants is recommended to reduce cancer risk.
Pumpkin has been studied for its anti-cancer properties, in part because of its rich antioxidant content. People who consume more pumpkin seeds have been reported to have a lower risk of several types of cancer, including breast, rectal, and lung cancer.
Other data also suggest that pumpkin may suppress the development of prostate cancer, but high-quality human studies are needed to confirm this relationship.
Pumpkin is a natural source of many nutrients that support immune health, including vitamin C, zinc and selenium. Adequate hydration can also affect immune health, so the fact that pumpkin is about 90% water means that this food can be an important part of a diet that supports immune health. It helps highlight another reason.
Finally, 70% of our immune system resides in our gut, so supporting gut health by eating fibrous foods like pumpkin can also impact your immune health.
Data consistently show that increased intake of fruits and non-starchy vegetables is associated with weight loss.
Including pumpkin in your diet is an easy way to get more produce into your diet. One cup of raw squash, diced, is very low in calories, about 30 calories per cup. In fact, the fiber in pumpkin has been shown to support satiety, so it may even help support weight management.
Pumpkin is rich in vitamin A and the carotenoids lutein and zeaxanthin, which support eye health.
Lutein and zeaxanthin are the only dietary carotenoids that accumulate in the retina, specifically the macula, called macular pigment. Consuming these carotenoids has been shown to reduce the risk of developing macular degeneration.
Pumpkin is a natural source of many nutrients that support heart health, including potassium, calcium and magnesium. These three nutrients are emphasized in the Diet to Stop Hypertension (DASH Diet), a diet that helps you manage high blood pressure through your dietary choices.
Pumpkin is also a flavorful, low-sodium food, and another aspect of this food may help with blood pressure health.
According to the USDA, here’s the nutrition facts table for 1 cup of raw diced pumpkin:
- calorie: 30
- protein: 1.16g
- fat: 0g
- carbohydrates: 7.5g
- fiber: 0.58g
- calcium: 24 milligrams (mg)
- iron: 1mg
- magnesium: 13mg
- Vitamin C: 10mg
Although pumpkin is generally safe and healthy to consume, there are some potential risks and side effects to consider.
- May cause digestive problems: Pumpkin is rich in dietary fiber, which can cause bloating, gas, and stomach cramps if consumed in excess.
- May cause allergic reactions: Although not common, some people are allergic to pumpkin. If you fit into this category, it is wise to avoid this gourd.
- Can cause food poisoning: Raw squash that has not been washed properly can contain bacteria, viruses, and other pathogens, so it is important to wash it thoroughly and cook it properly before eating it.
Here are some tips for eating pumpkin.
- Pumpkin puree: It can be used in a variety of sweet and savory dishes, from pies and pancakes to soups and stews.
- Roasted pumpkin: Cut the pumpkin into round slices, drizzle with olive oil, sprinkle with a pinch of salt, and bake in the oven.
- Pumpkin seeds: don’t throw it away Pumpkin seeds are packed with nutrients. Roasted for a healthy, crunchy snack.
- Pumpkin smoothie: Blend pumpkin puree with your favorite fruit, a dash of yogurt, and a dash of cinnamon for a healthy smoothie.
- Pumpkin soup: Warm and creamy pumpkin soup makes for a comforting winter meal. Simply mix the cooked pumpkin with the broth and your favorite spices.
Pumpkin is a nutritious and versatile plant with many health benefits. Rich in vitamins such as vitamin A, which supports eye health, and vitamin C, which supports the immune system. The rich fiber content supports healthy digestion and the abundance of antioxidants reduces the risk of chronic disease.
Pumpkins are more than just the perfect front porch decoration for fall. Adding pumpkin to your dishes may seem surprising, but your body can benefit from the nutrients it provides, and your taste buds can enjoy the pleasant flavor it adds.
