Health Benefits of
Pumpkin

Apart from its delicious and perfumed taste, health benefits of pumpkin are also superb.

This vegetable is ranked above other vegetables as one of the most nutritious food we have…it’s a super food. It’s packed with very powerful anti-oxidants and bioflavonoids that inhibit cancer; improve digestion and fight other much feared diseases.

The plant is a creeping plant that belongs to cururbitaceae family just like squash, cucumber, squash, cantaloupes…etc.

Structurally the fruit has a thick outer shell, which turns orange or yellow when mature and the inside pulp becomes orange yellow in color. In the middle, there is a hollow net like structure with numerous seeds (white in color) engulfed.

Pumpkins are readily available in the market all round the seasons. Although different varieties may vary in taste, color, size and shape; buy a well mature pumpkin.

Fully grown pumpkin is heavy in hand, fine woody note on tapping, stout stem and orange-yellow in color. A fresh whole pumpkin can stay up to two months at room temperature if in good condition.

If chopped, keep the remaining portion refrigerated to prevent dust or germs getting in and maintain flavor.

Avoid pumpkins that have wrinkled skin, cuts or bruises on the surface or soft parts as they are signs of spoiled or overstayed stock.

To ensure you enjoy all the health benefits of pumpkin, don’t waste the seeds. Pumpkin seeds are edible and they are the most nutritious. They are excellent source of essential omega-3 fatty acids, minerals, vitamins and proteins.

Nutritional Benefits of Pumpkin

If you have just stated introducing solid foods to your baby, smash some pumpkins for her. Health benefits of pumpkin are so nutritious and will help her grow up as her healthy cheerful child.

 
• Pumpkin is the number one best source of alpha carotene anti-oxidant, which is a potent anti-cancer agent and potentially more powerful than beta-carotene.
 
• It’s also rich in leutin, xanthins and beta-carotene anti-oxidants –only carrots and sweet potatoes have more. Beta-carotene is converted by the body into vitamin A, which in turn, helps the body regenerate and slows down the aging process.
 
• The pulp and the seeds are highly rich in fiber. The seeds especially, are outstanding source of minerals and mono-unsaturated fatty acids, which are healthy fats and good for the heart, nerves system, and blood vessels.
 
• The fruit is very low in calories and has zero cholesterol level and free of saturated fats. However, it’s a perfect source of essential vitamins, dietary fiber and minerals like Potassium, Magnesium, and iron…act.
 

Health Benefits of Pumpkin

Pumpkins are widely recommended by nutritionist and health experts in treating and preventing various kinds of diseases. Here are some health benefits of pumpkin.

 
• Prevents Cancer: - Pumpkin is a wonderful anti-cancer food. It’s highly concentrated in alpha carotene and beta-carotene, which are powerful anti-oxidants that inhibit growth of cancer cells.

  Pumpkin seed oil is also rich in testosterone and DHT, which interrupt the activation and multiplication of prostate cancer cells by preventing enlargement of the prostate glands.

  Beta-cryptoxanthin anti-oxidant helps decrease the risk of lung cancer in smokers. Other compounds like; omega-3 fatty acid, zinc and carotenoids have shown strong anti cancers sings.

 
• Boost Immunity: - This vegetable is a superb immune booster. The pulp and the seeds contain essential vitamins (A, C, E), minerals and omega-3 fatty acids, which are vital for building strong immune system.
 
• Digestive Health: - Pumpkin is an outstanding source of fiber, which is very good for healthy digestion. So ensure you frequently eat foods rich in fiber like fruits and vegetables. Fiber helps maintain normal bowel movement by balancing water level in the stool and prevent diarrhea and constipation.

  The seeds have therapeutic effects, which help eliminate intestinal parasites and clean the digestive system.

 
• Improve Eye Vision: - Especially the seeds are rich in zeaxanthin and lutein anti-oxidants, which help combat free radical cells in the eye lens and retina decreasing chances of cataracts and macular degeneration that cause vision loss.
 
• Reduce Bad Cholesterol: - Fiber present helps counter effects of LDL “bad” cholesterol and reduce its level in the bloods and body tissues, thus preventing your from coronary heart related diseases or hypertension risks. The oil contains phytosterols, which is a unique compound that can replace cholesterol in human body and help decrease bad cholesterol level.
 
• Fight Ulcers: Pumpkin is one of the best anti-ulcers foods. Its juice is highly recommended for ulcers and high acidity patients. A glass of pumpkin juice just before your main meal (like half an hour early), helps subside effects of acid and ulcers. It also helps relive insomnia conditions because of its sedative properties.
 
• Healthy Skin: - Pumpkin oil is highly rich in essential fatty acids that help regulate the skin’s sebum (oil) synthesis, which is important in normalizing acne skin and balancing dry skin. In addition, the seeds are rich in zinc mineral, which is a strong anti-oxidant and skin healer. Vitamin E present in the pulp helps protect your skin from sun damage and make it look younger and lively.
 
• Anti-Inflammation: - Pumpkin food as a whole is a potent anti-inflammatory agent that helps relieve effect of inflammation without interfering with anti-inflammatory drugs. Pumpkin seeds do not increase the level of damaged fats (lipid peroxides) in the linings of the joints, a side-effect that actually contributes to progression of arthritis.
 
• Prevent Kidney Stone: - According to studies, regular consumption of pumpkin helps prevent formation of calcium oxalate kidney stone.
 
• Relieve Depression: - L-tryptophan concentrated in the flesh, is a natural chemical compound that helps relieve stress and depression.
 

Serving Tips:

Because pumpkin is a creeping plant, ensure you wash it to remove any dust or soil particles on the surface.

Almost all parts of plant, which include the pulp, seeds, leaves, flowers and some types of skin, are edible. To enjoy the full health benefits of pumpkin, mix different parts of the plant in your pumpkin recipe or other diet recipes frequently.

Use a clean knife and a chopping board to remove the stem end and then, cut the vegetable into two half. Remove the inside like net structure that holds the seeds and slice the flesh into sizes of your choice. Remember to separate the seeds from the net like structure and then dry them to fry later.

Use cooking methods that do not add extra calories to the food like baking, stewing or steaming.If you have to fry, quick fry or use fish or vegetables oil (like pumpkin oil) since they are low in calories level.

To prepare pumpkin seeds (pepitas), roast them for about 45 to 60 minutes stirring after every 15 minutes until you can smell that sweet aroma then serve. You can serve them to snacks or chew them they groundnuts.

The health benefits of pumpkin seeds, if preserved well, can stay for a long time still intact and nutritious for use when pumpkins are less in the market.

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