The good: This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper and Manganese.
Pumpkin is a fruit of the plant of the same name and belongs to the Cucurbitaceae family that also includes gourds. It is quite similar to gourd in its appearance and is believed to have originated in North America. However, there is no fixed shape of pumpkins and they usually vary from being oblate to oblong. The rind is smooth, lightly ribbed and usually, orange or yellow in color. With a high nutritional value, pumpkins are associated with a lot of health benefits. Apart from the flesh, even the seeds of pumpkins boast of a large number of nutrition benefits. Read on to know more about the nutritious ‘pumpkin’.
Nutritional Value of Pumpkin
Given below is the amount of nutrients present in 1 cup Pumpkin (cooked, boiled and drained):
- Calcium - 37 mg
- Carbohydrate - 12 gm
- Dietary Fiber - 3 gm
- Folate - 21 mcg
- Iron - 1.4 mg
- Magnesium - 22 mg
- Niacin - 1 mg
- Potassium - 564 mg
- Protein - 2 grams
- Selenium - 0.50 mg
- Vitamin A - 2650 IU
- Vitamin C - 12 mg
- Vitamin E - 3 mg
- Zinc - 1 mg
- Calories - 49
Health & Nutrition Benefits of Eating Pumpkin
- Pumpkin is very rich in carotenoids, which is known for keeping the immune system of an individual strong and healthy.
- Beta-carotene, found in pumpkin, is a powerful antioxidant as well as an anti-inflammatory agent. It helps prevent build up of cholesterol on the arterial walls, thus reducing chances of strokes.
- Being rich in alpha-carotene, pumpkin is believed to slow the process of aging and also prevent cataract formation.
- Pumpkins have been known to reduce the risk of macular degeneration, a serious eye problem than usually results in blindness.
- The high amount of fiber, present in a pumpkin, is good for the bowel health of an individual.
- Being loaded with potassium, pumpkin is associated with lowering the risk of hypertension.
- The presence of zinc in pumpkins boosts the immune system and also improves the bone density.
Health & Nutrition Benefits of Pumpkin Seeds
- They promote overall prostate health, apart from alleviating the problem of difficult urination that is associated with an enlarged prostate.
- They comprise of L-tryptophan, a compound that has been found to be effective against depression.
- They are believed to serve as a natural protector against osteoporosis.
- They have been known to reduce inflammation, without causing the side effects of anti-inflammatory drugs.
- Studies have revealed that they help prevent calcium oxalate kidney stone formation.
- Being rich in phytosterols, they have been associated with reducing the levels of LDL cholesterol.
