The most prominent feature of the pumpkin or squash as some Arab countries call it, It is full of many nutrients that give the body a lot of health benefits.
This is what made squash or pumpkin very popular all over the world.
Although pumpkin is seen as a vegetable, Scientifically, however, it is considered a fruit because it contains seeds.
However, They are nutritionally similar to vegetables more than fruits. So let’s get to know what a pumpkin is. What are the health benefits of pumpkin?
What is pumpkin?
Pumpkin or zucchini is considered a variety of winter squash, It has a hard exterior and a slightly smaller size than a pumpkin.
Pumpkin is a dark green fruit with some light streaks on the rough outside and orange or yellow flesh on the inside.
Pumpkin is an excellent addition to soups and stews. It can also be cooked as a standalone side dish. Especially if it’s marinated.
This type of vegetable provides some health benefits to those who make it a regular part of their diet.
Pumpkin nutrition facts
Zucchini is a rich source of vitamins A and C., It contains few calories. It is only 30 calories per cup.
This type of squash is also a good source of iron, copper, magnesium, B vitamins, beta-carotene, fiber, and antioxidants.
Macronutrients and fiber
make up carbohydrates, in the forms of sugar and starch, Most calories in pumpkin.
Each cup contains 19.8 grams of total carbohydrates. Including 8.1g of natural sugar and 7.1g of fiber.
This amount of fiber contributes 28 and 19 percent to the daily fiber needs of women and men, respectively.
Potassium and magnesium
Including pumpkin in your diet will boost your mineral intake. It provides large amounts of magnesium and potassium.
Magnesium helps stabilize the structure of DNA and cell membranes. It also supports energy production.
One cup of pumpkin provides 56 milligrams of magnesium and 505 milligrams of potassium.
This makes up 13 percent of the magnesium requirement for men and 18 percent for women. Plus 11 percent of your daily potassium needs.
Vitamins A and K
Pumpkin is Rich in Vitamin A – At 38,129 IU, your body can use this vitamin A to help with bone development, support immune function, and maintain sharp vision.
Canned pumpkin also provides a significant amount of vitamin K — 39.2 micrograms — contributing 31 percent to the daily vitamin K needs for men and 44 percent for women.
Nutritional values in a cup of cooked pumpkin (245 grams) contains:
- Calories: 49 calories
- Fats: 0.2g
- Protein: 2 grams
- Carbohydrates: 12 grams
- Fiber: 3 grams
- Vitamin A: 24% of the recommended daily amount.
- vitamin C: 19% of the recommended daily amount.
- Potassium: 16% of the recommended daily amount.
- Copper: 11% of the recommended daily amount.
- manganese: 11% of the recommended daily amount.
- Vitamin B2: 11% of the recommended daily amount.
- Vitamin E – 10% of the recommended daily amount.
- Iron: 8% of the recommended daily amount.
- Small amounts of magnesium, phosphorous, zinc, folic acid and several B vitamins.
Health benefits of pumpkin
The most notable health benefits of pumpkin include its ability to promote healthy skin. improve vision, strengthen the heart, And help lose weight.
Pumpkin also has a great chance of fighting cancer.
Pumpkin benefits in skin care
Regular consumption of zucchini can help protect your skin and also reduce the appearance of scars and blemishes.
Thanks to the high levels of beta-carotene and other antioxidants found in this type of squash.
It is able to help reduce oxidative stress in the skin. Which can reduce inflammation and prevent signs of aging.
The orange color of squash is largely due to the presence of beta-carotene in it. Which can prevent oxidative stress in the retina.
thus reducing the risk of macular degeneration, And also slow the progression of cataracts.
Pumpkin benefits in fighting cancer
D published. Abdullah Al-Ghasham A study in the International Journal of Science found that the unique ingredient in squash varieties, cucurbitacin, It has powerful effects against cancer cells in the body .
This substance has the ability to inhibit the spread of cancer cells, Which helps to reduce the development of cancer in the body.
These antioxidants fight free radicals in the body. This makes zucchini an excellent natural preventive measure for cancer and chronic diseases.
The benefits of pumpkin in losing weight
Zucchini is high in dietary fiber and low in calories. Which makes it an ideal addition to any weight loss diet.
Dietary fiber will help you feel full. While the low number of calories will allow you to eat as much zucchini as possible.
Improves heart health
With a healthy amount of Iron, Vitamin C and Vitamin A, This type of vegetable helps maintain the integrity of blood vessels and arteries.
It is also able to lower blood pressure , ensuring healthy blood circulation.
The benefits of pumpkin in the treatment of diabetes
The benefits of pumpkin include providing a number of essential nutrients. such as iron, calcium, vitamins A and C, According to the US Department of Agriculture.
Pumpkin contains carbohydrates; So it can raise blood sugar .
However, pumpkin contains a number of substances that can help reduce its effect on blood sugar. So it can come in handy.
The fiber in zucchini adds bulk to the stool. It speeds up the movement of food through the digestive system, and this can help treat and prevent constipation.
One cup of canned, unsalted pumpkin contains about 7 grams of dietary fiber.
Likewise, One ounce of roasted, unsalted pumpkin seeds contains 5 grams of fiber.
Pumpkin seeds may not be as popular as sesame seeds and sunflower seeds. But if you are trying to increase your testosterone levels, It may be useful to take it.
Pumpkin seeds are rich in unsaturated fats and provide a number of nutrients that may help improve testosterone levels.
Despite the potential benefits, Pumpkin seeds should not be used to treat any medical conditions.
Nutrients in pumpkin seeds
Among the nutrients that pumpkin seeds provide are: This mineral helps regulate levels of a number of other nutrients in your body and supports the functioning of enzymes.
In addition Research published in the April 2011 edition of “Bio Effects Research” indicates that magnesium can promote an increase in testosterone levels.
It is an amino acid that can help promote fat oxidation and endurance. Therefore, it is a popular sports nutrition supplement.
look like pumpkin seeds, Sesame and sunflower seeds are rich in fat.
Every 1 ounce of pumpkin seeds provides about 14 grams of fat. Which can be harmful to a low-fat diet but is beneficial for boosting testosterone (the male sex hormone in men).
Find out the calories in pumpkin seeds