Pumpkins or winter squash are usually round, slightly ribbed skin, and pulpy inside with deep yellow to orange in colouration.
All seven continents except Antarctica produce pumpkin.
Scientifically, pumpkin is a fruit while commonly known as a vegetable.
It is very delicious in taste and possesses high nutritional values as well.
Usually, we include Pumpkins in our diet, either as salad, dessert or in soups form.
They are dense in vitamins and minerals and have zero calories. Pumpkins seeds are also good for health.
A single Pumpkin contains around 94% of water inside it.
We here in this article will highlight the nutritional values and the 5 most important health benefits of pumpkin.
NUTRITIONAL FACTS
A 100 gm of pumpkin contains-
- Calories: 26
- Fat : 0.1g
- Cholesterol : 0
- Sodium : 1mg
- Potassium : 340mg
- Carbohydrate: 7g
- Dietary fibre: -0.5g
- Sugar: 2.8g
- Proteins : 1g
- Vitamin A : 170%
- Calcium : 2%
- Vitamin C : 15%
- Iron : 5%
- Vitamin B6 : 5%
- Mg. : 3%
1. Good for EyeSight
Pumpkins are dense in beta-carotene, a carotenoid that your body turns into vitamin A. Vitamin A is very helpful to treat night blindness and improve the eyesight and makes your vision more clear. It is a good source of lutein and zeaxanthin, which helps to diminish the risk of cataract and age-related macular degeneration.
2. Help to lose weight
Pumpkins are a rich source of dietary fibres. With the richness of vitamins and minerals and having fewer calories and fat, it helps to lose or control your weight.
Dietary fibres make you feel your stomach always full and that’s a help to make you take fewer calories.
3. Good for heart
With the abundance of potassium, it helps to lower down the high blood pressure and improve circulation and also prevent the conditions of strokes.
4. Lowers the risk of cancer.
Pumpkins contain antioxidants such as beta carotenoids. It produces free radicals which help to reduce the risks of throat, pancreas, breast and other cancers.
5. Balance diabetes.
The pulp of the pumpkin is rich in natural sugar. It lowers the risk of type 2 diabetes and helps in the absorption of glucose in the intestine. It helps to maintain the blood sugar level of the body.
Who should avoid?
Pumpkin is dense in nutrients and minerals and considered as the safe food for most of the people.
Still, some people may withstand allergies after eating a pumpkin.
It contains about 94% of water in the pulp that’s health experts also consider it as a diuretic. Eating pumpkin may provoke a “water pill” reaction.
Pumpkin increases the amount of water and salt in your body. It is expelled from the body through urine. It affects certain medicines such as lithium and causes serious side effects and health issues.
Conclusion-
Pumpkin is healthy, nutritious, and safe food. This sweet fruit has many benefits like improving eyesight, reducing the risk of strokes, lowering blood pressure and balancing diabetes. The antioxidants present in Pumpkin reduce the risk of certain cancers as well.
You can add this pulpy fruit in your diet in any form. It is available online as well as in various local stores.
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