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Last Updated on May 5, 2023 by Shabnam Sengupta
Pumpkins, commonly known as Kaddu in India, are not just mushy vegetables but also a highly nutritious option that can be consumed throughout the year. With low calorie content, pumpkins contain a range of vital nutrients such as potassium, vitamin A, vitamin C, and fibre. Additionally, the diverse varieties of pumpkins offer a range of unique flavours, with the smaller and sweeter types being particularly suitable for cooking. You can utilise these versatile vegetables in a variety of recipes including desserts, curries, soups. You can also add them to smoothies, oatmeal, and yoghurt. It is important not to discard pumpkin seeds, as they are a valuable source of nutrition. You can roast them for a healthy snack or add to salads and soups for additional nutritional benefits. We have listed several amazing health benefits of consuming pumpkins. So, get ready to include pumpkins in your meal planning soon.
Health benefits of pumpkin
Supports immune system
Fresh pumpkin contains a high amount of beta-carotene. It is a precursor to vitamin A, which can improve the immunity to fight infections. Pumpkin flesh also contains vitamin C, which acts as an antioxidant and supports the body’s natural defence against pathogens. Additionally, pumpkin seeds are rich in zinc, an essential mineral that supports the development and function of immune cells.
Promotes healthy skin
Pumpkin contains vitamins and antioxidants that are beneficial for skin health. Vitamin C, in particular, protects the skin from sun damage and promotes collagen synthesis. Applying pumpkin topically can help with dermatitis, which is a red, itchy rash that may occur due to stress. A study on rats showed that pumpkin extract reduced inflammation and oxidative changes related to contact dermatitis. A small human trial found that a pumpkin ointment improved the quality of life of those with hand eczema. This trial recommended this ointment as an additional therapy to topical steroids to reduce their use.
Protects eye health
The nutrients and antioxidants present in pumpkin can help protect against eye diseases that occur with ageing. Research indicates that consuming pumpkin rich in carotenoids like lutein and zeaxanthin, may decrease the risk of age-related macular degeneration (AMD) that affects the vision of elderly people. Additionally, vitamins C and E present in pumpkin may act as antioxidants and provide protection to the eyes.
Protects against cardiometabolic conditions
Pumpkin is a highly nutritious food that is rich in essential vitamins, minerals, antioxidants, and dietary fibre. Studies have suggested that consuming such nutrients can reduce the risk of chronic diseases. These include heart disease, obesity, and type 2 diabetes. Animal studies have shown that rats who were fed pumpkin seeds experienced improvements in their cholesterol and blood sugar levels. Although human trials are limited, a small study found that consuming pumpkin daily reduced blood sugar levels in a patient with type 1 diabetes over three to four months.
Aids in weight loss
Pumpkins are a nutritious food. It can aid in weight loss due to their high fibre, protein, and unsaturated fatty acid content. A study found that a higher intake of fibre promotes weight loss and helps with dietary adherence. Fibre can help increase feeling of fullness, prevent overeating that can lead to weight gain. The recommended daily fibre intake for adults is 50 grams per day. A serving of pumpkin seeds without their shells can provide 5 grams of fibre. While a serving with shells can provide 1.5 grams. Protein can also aid in weight loss by improving appetite and promoting feelings of fullness. A serving of pumpkin seeds without their shells can provide 21 grams of protein, while a serving with shells can provide 7 grams.
Effects on menopause
A study found pumpkin seed oil to be effective in reducing certain symptoms associated with menopause such as hot flashes, headaches, and joint pain. Moreover, women who consumed pumpkin seed oil experienced an increase in their high-density lipoprotein (HDL) levels or “good” cholesterol.
Aids in urinary health
Pumpkin seed oil appears to have a beneficial impact on urinary health overall, specifically on the urinary tract consisting of the kidneys, bladder, and urethra. A small study administered 500 to 1,000 milligrams of pumpkin seed oil to participants, which resulted in a significant improvement in symptoms related to an overactive bladder, such as nocturnal enuresis or bedwetting.
Conclusion
Pumpkin is a nutritious vegetable that offers a range of health benefits throughout the year, not just during the fall season. It is high in essential nutrients such as potassium, vitamins A and C, fibre and magnesium, which can provide significant health advantages. Pumpkin seeds are also considered superfoods and offer many health benefits. These edible seeds are a great source of antioxidants and essential nutrients that are beneficial for overall health, including fibre and magnesium, which can contribute to a healthy heart.
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