Health Benefits of Pumpkin
- It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
- Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
- At 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels ofvitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucusa. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A may help human body protect against lung and oral cavity cancers.
- It is also an excellent source of many natural poly-phenolic flavonoid compounds such as a, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
- Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it may offer protection from “age-related macular disease” (ARMD) in the elderly.
- The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
- It is also rich source of minerals like copper, calcium, potassium and phosphorus.
- Pumpkin seeds indeed are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. For instance, 100 g of pumpkin seeds provide 559 calories, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol. Further, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain
Pumpkin nutrition facts :-
Pumpkin fruit is one of the widely grown vegetables incredibly rich in vital antioxidants, and vitamins. Though this humble backyard vegetable is less in calories, nonetheless, it carries vitamin A, and flavonoid poly-phenolic antioxidants such as lutein, xanthin, and carotenes in abundance.Pumpkin is a fast-growing vine that creeps along the surface in a similar fashion like that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes…etc. It is one of the most popular field crops cultivated around the world, including in the USA at commercial scale for its fruit, and seeds.
Pumpkins Protect The Skin :-
The same free-radical-neutralizing powers of the carotenoids in pumpkin that may keep cancer cells at bay can also help keep the skin wrinkle-free, Health magazine reported.
Pumpkin Seeds Can Boost Your Mood :-
Pumpkin seeds are rich in the amino acid tryptophan, the famed ingredient in turkey that many think brings on the need for that post-Thanksgiving feast snooze. While experts agree that it’s likely the overeating rather than the tryptophan lulling you to sleep, the amino acid is important in production of serotonin, one of the major players when it comes to our mood, WebMD reports. A handful of roasted pumpkin seeds may help your outlook stay bright.
Pumpkins Can Help After A Hard Workout :-
Ever heard of bananas being touted as nature’s energy bar? Turns out, a cup of cooked pumpkin has more of the refueling nutrient potassium, with 564 milligramsto a banana’s 422. A little extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles functioning at their best.
Pumpkins Can Boost Your Immune System :-
Well, maybe. Whether or not vitamin C can really ward off colds is still up for debate, but pumpkins are a solid source of the essential nutrient. One cup of cooked pumpkin contains more than 11 milligrams, or nearly 20 percent of the 60 milligrams the IOM recommends women need daily. (Men should aim for around 75 milligrams.)
Lower Blood Pressure :-
Pumpkin seed oil is full of phytoestrogens, which research shows are beneficial for preventing hypertension. When researchers fed rats a diet supplement with the oil, they found that it helped lower both systolic and diastolic blood pressure in just 12 weeks.
Anti-Diabetic Effects :-
Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.
Pumpkin facts :-
- Pumpkin is loaded with fiber, three grams per cup, in fact.
- Beta-carotene. This precursor to vitamin A gives the pumpkin its orange color. But the proof of this nutrient is evident by over 6,000 articles in medical journals.
- Potassium. Pumpkin is a rich source of potassium, an element critical to the heart, brain, and the health of every cell in the body.
- Beta-cryptoxanthin. This phytonutrient is anti-inflammatory, anti-cancer, improves LDL and HDL, prevents osteoporosis, improves endothelial function, raises adiponectin (weight loss), and reduces PAI-1 (blood thinner)
- Zinc. The Seeds! They are loaded with protein, vitamins, minerals, and a huge dose of zinc. This mineral is important to heart health and immune function.