Pumpkin is rich in vitamin A, vitamin C, antioxidants and many other nutrients that can help reduce the risk of chronic disease, improve vision, and strengthen the immune system.
Besides being delicious and easy to eat, pumpkin is also nutritious and has many health benefits/ Everydayhealth
Pumpkin is a winter squash belonging to the pumpkin family. It is native to North America and is especially popular around Thanksgiving and Halloween.
Pumpkin is often considered a vegetable. But scientifically, it is a fruit because it contains many seeds. When it comes to nutrition, it’s more of a vegetable than a fruit.
◆ Nutritious and rich in vitamin A
According to Healthline, one portion of cooked pumpkin (245 g) contains only about 49 calories, 0.2 g fat, and 2 g protein, but contains nutrients such as fiber, vitamin C, potassium, copper, manganese, vitamin B2, vitamin E, iron, and more. is abundant
A small amount of squash as shown above accounts for 245% of the recommended daily intake of vitamin A. Besides, it also contains a lot of beta-carotene, a type of carotenoid that our body converts into vitamin A.
◆ Reduced risk of chronic disease
Free radicals (free radicals) are molecules produced by the body’s metabolism. Although unstable, they play many useful roles in killing harmful bacteria.
However, excessive free radicals in the body create a condition called oxidative stress. It is an imbalance between free radicals and antioxidants in the body, potentially leading to chronic diseases including heart disease and cancer.
Pumpkin contains antioxidants such as alpha-carotene, beta-carotene, and beta-cryptoxanthin. These substances can neutralize free radicals and prevent damage to cells in the body.
◆ Improving immunity
Pumpkin contains many nutrients that can boost the body’s immune system.
Research shows that vitamin A can help strengthen the immune system and fight infections. On the other hand, people who are deficient in vitamin A may have a weaker immune system.
Pumpkin is also rich in vitamin C, which has been shown to increase the production of white blood cells, which helps immune cells work more efficiently and speeds up wound healing.
In addition to the two vitamins mentioned above, pumpkin is also a good source of vitamin E, iron, and folic acid. All of these have been shown to support the immune system.
◆ Protect your eyesight.
It is quite common to lose sight as we age. Fortunately, eating the right nutrients can reduce the risk of vision loss.
Pumpkin is rich in nutrients that have been linked to improved vision as the body ages. For example, the beta-carotene content of pumpkin provides the body with vitamin A. Research shows that vitamin A deficiency is a very common cause of blindness.
It is also one of the best sources of lutein and zeaxanthin. These two compounds are associated with a reduced risk of age-related macular degeneration (AMD) and cataracts.
◆ Weight loss support
Pumpkin is very low in calories but high in nutrients. In fact, it contains less than 50 calories per serving (245 g) and about 94% water.
Simply put, it is a weight loss-friendly food because you can consume fewer calories while consuming more of other carbohydrate sources like rice and potatoes.
Besides, pumpkin is a good source of fiber, which can help curb your appetite.
◆ Reduced cancer risk
Cancer is a serious disease in which cells grow abnormally. Cancer cells make free radicals to help them multiply quickly.
Pumpkin is rich in carotenoids, compounds that can act as antioxidants. This allows them to neutralize free radicals and prevent some cancers.
An analysis of 13 studies found that those who consumed more alpha-carotene and beta-carotene had a significantly lower risk of stomach cancer.
Similarly, many other studies have found that people with higher intakes of carotenoids have a lower risk of cancer of the throat, pancreas, breast, and other cancers.
◆ Improving heart health
Pumpkin is full of nutrients that can promote heart health, such as potassium, vitamin C, and fiber.
Studies have shown that people who consume more potassium have lower blood pressure and a reduced risk of stroke. These are two risk factors for heart disease.
◆ Maintain healthy skin
Carotenoids, such as beta-carotene, can act as natural sunscreens. After eating pumpkin, carotenoids are transported to various organs, including the skin. Here, they help protect skin cells from damage caused by harmful UV rays.
Pumpkin is also rich in vitamin C, which is essential for healthy skin. Our body needs vitamin C to make collagen, a protein that keeps our skin strong.
Pumpkin also contains lutein, zeaxanthin, vitamin E and many other antioxidants that have been shown to improve the skin’s ability to protect against UV rays.