Pumpkin Cucurbita pepo is a herbaceous fruit that belongs to the family Cucurbitaceae, native to North America. A cultivar of winter squash known as a pumpkin has a spherical shape and is a deep yellow to orange in color. It can be eaten either raw or cooked. Pumpkin is a rich source of dietary fiber, antioxidants, vitamin C, and potassium. Pumpkin benefits the skin, eye health, sperm quality, good for diabetes & digestion also supports immune system.
Its nutrition values per 100 grams are as follows;
Pumpkin contains 20 calories per 100 grams of edible amount.
- Carbs 5 gram
- Fats 0.6 gram
- Protein 0.7 gram
- Fiber 1.5 gram
- Water 94 gram
Its vitamins and minerals value per 100 grams are as follows;
- Vitamin B1, 0.033 mg
- Vitamin B2, 0.076 mg
- Vitamin B3, 0.4 mg
- Vitamin B6, 0.05 mg
- Vitamin B9, 9.5 μg
- Vitamin C, 4.4 mg
- Vitamin E, 0.85 mg
- Copper, 0.09 mg
- Zinc, 0.2 mg
- Folic acid, 0.6 mg
- Potassium, 232 mg
- Manganese, 0.09 mg
- Calcium, 43 mg
Top 7 Pumpkin Health Benefits
The super health benefits of pumpkin are following.
1. Good for Healthy Skin
Pumpkins are a fantastic source of vitamins and minerals that benefit the skin. Vitamin C helps prevent bruising, speeds up wound healing, and contributes to the production of collagen, which keeps skin tight and smooth. Vitamin C & vitamin E are powerful antioxidant that protect against UV damage and dryness. Vitamin A or beta-carotene protect the skin from sunburn and reduce blemishes. Markets are flooded with pumpkin body masks, which are good for dark and lifeless skin. Your skin will be revitalized and relaxed by a pumpkin mask.
2. Control Diabetes
Pumpkins are low in calories and sugar content which makes it effective for those struggling with high glucose level. Due to their high magnesium content, pumpkin seeds are very advantageous for those with type-2 diabetes. Magnesium supplementation appears to play a positive function, improving insulin-sensitivity measures in those at high risk of developing diabetes as well as glucose metrics in persons with diabetes.
3. Good for Digestion
A high fiber food promote good digestive health. Pumpkin flesh is rich in pectin and fibre. Dietary fibre is a necessary ingredient that primarily supports the digestive system and prevents constipation, but it also has many other advantages along with enhancing intestinal health.
4. Improve Male Sperm Quality
Antioxidants and other minerals are abundantly found in pumpkins. These nutrients support normal testosterone levels and enhance overall health. Poor sperm quality in males are linked to low zinc levels. Zinc-rich foods like pumpkin seeds may enhance the quality of sperm.
5. Support Eye Health
Pumpkin is a meal that naturally contains large amounts of beta-carotene, a powerful antioxidant that supports good vision. Vitamin A is a necessary nutrient that is mostly linked to vision. Reduced eyesight and even blindness have been related to low vitamin A levels. In addition, lutein and zeaxanthin, two carotenoids that have been associated with a lower incidence of cataracts, are abundant in pumpkin.
6. Good for Immune System
Iron and the immune-supporting vitamins A, C, and E are abundant in pumpkin. In boosting immune system, vitamin A is crucial. Moreover, vitamin C boosting white blood cell production and immune cell activity.
7. Benefits for Female
Pumpkin is a wonderful source of beta carotene for healthy eggs and fiber for hormone balance. Antioxidant beta carotene is well-known for shielding the reproductive system from harm brought on by too many free radicals. Beta-carotene also promotes the natural production of progesterone.
Amazing Ways to Eat Pumpkin
- Pumpkin Latte, make pumpkin puree, spiced with cinnamon and topped with whipped cream.
- Baked, filled a pumpkin’s interior with grains, herbs, and cheese before being baked.
- Pumpkin pie, creating a crunchy pie that has the perfect blend of crunchy topping and creamy, spicy filling.
- Savory snack, Roast the cubed pumpkin till soft after seasoning and drizzling with olive oil.
Side Effects of Pumpkin
- Side effects from pumpkin products can include nausea, diarrhea, and stomach pain.
- Pumpkin could result in allergic reactions, rashes, and itching in some people.
Pumpkin is extremely healthful and generally regarded safe to consume every day.
Pumpkin contain biotin (B-7) which is super effective for hair growth.
Since pumpkin is mostly composed of water, it has little calories while yet being rich in nutrients, making it helpful for weight loss.
Yes, you can add a little bit of pumpkin to their food each day. The increased fiber from a daily intake can provide a number of health advantages, such as: help your pet maintaining a healthy weight.
yes, you can introduce pumpkin, commonly known as squash, to babies around the age of six months.
When consumed properly, pumpkin flesh and seeds can help with numerous pregnant side symptoms. Pumpkins and their seeds are very nourishing and good for expectant mothers. Food high in fibre aids in both preventing and treating constipation.