Most people do not like the taste of pumpkin and avoid eating it. However, pumpkin is a nutrient and has many health benefits. This means that it is high in vitamins and minerals and low in calories. There are many creative ways to use pumpkin in meals. You can use it in desserts, soups, salads, appetizers and even as a substitute for butter. When you come across a pumpkin, buy it, cook it and use it in your food.
Facts about pumpkin:
Here are some facts about pumpkin. Note the following:
- The potassium in pumpkin can have a positive effect on blood pressure.
- The antioxidants and vitamins in pumpkin can prevent eye damage.
- Canned pumpkin usually contains sugar and other additives.
- Uncut pumpkin should be stored in a cool, dark place.
- Pumpkin puree and canned pumpkin can be used as a substitute for butter or cooking oils.
Healing properties of pumpkin:
Consumption of fruits and vegetables can reduce the risk of various diseases. Numerous studies show that high consumption of vegetables such as pumpkin can reduce the risk of obesity and premature death. It can also reduce diabetes, heart disease and other diseases. Pumpkin consumption is useful for healthy hair, energy gain and weight loss. Pumpkin is one of the known sources of beta-carotene. As you know, beta-carotene is a powerful antioxidant found in orange vegetables. Beta-carotene is converted to vitamin A in the body. Eating foods rich in beta-carotene may reduce the risk of developing cancer and fight diseases such as asthma and heart disease.
Pumpkin is very good for heart health. Its fiber, potassium and vitamin C support heart health. Getting enough potassium is as good as reducing sodium in treating high blood pressure. Other foods high in potassium include cantaloupe, avocado , pineapple, tomatoes, oranges, spinach and bananas. Adequate potassium intake is also associated with a reduced risk of stroke and can counteract muscle loss. Potassium intake can also prevent the formation of kidney stones.
Researchers have found a positive link between a beta-carotene-rich diet and a reduction in prostate cancer. This study was conducted by Harvard University. Studies show that beta-carotene is inversely related to the development of colon cancer. This means that getting enough beta-carotene can help prevent colon cancer. The authors of this study stated:
We were able to find a significant inverse relationship between higher plasma lycopene concentrations (a type of beta-carotene) and the risk of prostate cancer. The study was limited to older participants and people with no family history.
The antioxidants, vitamin C, vitamin E and beta-carotene found in pumpkin can protect eye health and prevent degenerative damage. Consumption of all fruits can reduce the risk of age-related macular degeneration. A study of more than 100,000 people examined the effects of antioxidants and beta-carotene on age-related macular degeneration. The results show that fruit consumption has a protective role against such diseases.
For women who are planning to become pregnant , eating iron-rich plants such as spinach, legumes, tomatoes and beets can be effective. Vitamin A in pumpkin (consumed as beta-carotene and converted to vitamin A in the body) is essential for the synthesis of hormones during pregnancy and lactation.
Plants such as pumpkin, which are rich in vitamin C and beta-carotene, can build a stronger immune system. This is because of the nutrients in these plants.
Nutritional value of pumpkin:
According to studies, a serving of cooked and unsalted pumpkin contains the following:
- 49 calories
- 76 grams of protein
- 17 grams of fat
- 0 grams of cholesterol
- 12 grams of carbohydrates
A serving of cooked and canned pumpkin can provide 100 percent of your body’s need for vitamin A, 20 percent of your body’s need for vitamin C, 10 percent of your body’s need for vitamin E and riboflavin, potassium, copper, and manganese, and at least 5 percent of your needs. Body to thiamine, B6, folate; Niacin; Iron; Provide magnesium and phosphorus. Of course, you should keep in mind that consuming fresh home-made pumpkin will have more benefits for the body. Make sure you check the composition of the canned pumpkin well. Some cans contain additives and sugar.
How to include more pumpkin in your diet?
Although eating pumpkin alone can be helpful, you can make pumpkin pie or sweets. Make sure you wash the pumpkin well and use a little sugar to flavor it. Uncut pumpkin can be stored in a cool, dark place for 1 to 2 months. Here are some tips to help you add pumpkin to your diet:
- Instead of using canned pumpkin, puree it at home.
- Use pumpkin puree instead of butter or oil.
- You can combine Greek yogurt, pumpkin puree, honey, cinnamon and cocoa powder to make a chocolate pumpkin.