Pumpkin Nutrition Review — What Is It Good For?
Pumpkin is a most loved harvest time fixing. However, is it sound?
Things being what they are, pumpkin is exceptionally nutritious and low in calories. In addition, it's more adaptable than you may know. It can be cooked into flavorful dishes, and additionally sweet ones.
This article surveys the nutritious properties of pumpkin and its different uses and advantages.
What Is Pumpkin?
Pumpkin is a kind of winter squash that is in a similar plant family as cucumbers and melons.
It's in fact a natural product since it contains seeds. Be that as it may, as far as nourishment, it's more similar to a vegetable.
Pumpkins are as a rule round and orange, in spite of the fact that the size, shape and shading can differ contingent upon the assortment. They have a thick external skin that is smooth and ribbed, and in addition a stem that interfaces the pumpkin to its verdant plant.
Inside they are empty, aside from ivory-shaded seeds covered with stringy substance.
These squash are local to North America and assume a major part in two occasions. They are cut into jack-o'- lights for Halloween and cooked into pies for Thanksgiving sweet in the US and Canada.
Be that as it may, they're likewise developed the world over in each mainland aside from Antarctica.
Their seeds, leaves and tissue are for the most part eatable, and they highlight in formulas from worldwide cooking styles.
Different Varieties
There are many different varieties of pumpkins, including:
Jack-o'-lantern: Usually a large variety that's used for carving.
Pie pumpkins: A smaller, sweeter variety.
Miniature: These are both decorative and edible.
White: Some can be cooked with, while others are better for decoration or carving.
Giant: Mostly grown for contests. Technically edible, but less flavorful than smaller varieties.
Interestingly, the variety of pumpkin that's most typically canned looks more similar to a butternut squash than a jack-o'-lantern.
The distinction between pumpkin and other types of squash can be a bit fuzzy, as there are many different but closely related varieties.
Nutrition Facts
Pumpkin is an incredibly nutritious food.
It is nutrient-dense, meaning it has lots of vitamins and minerals and relatively few calories.
One cup of cooked pumpkin provides (1):
Calories: 49
Carbs: 12 grams
Fiber: 3 grams
Protein: 2 grams
Vitamin K: 49% of the RDI
Vitamin C: 19% of the RDI
Potassium: 16% of the RDI
Copper, manganese and riboflavin: 11% of the RDI
Vitamin E: 10% of the RDI
Iron: 8% of the RDI
Folate: 6% of the RDI
Niacin, pantothenic acid, vitamin B6 and thiamin: 5% of the RDI
It's also exceptionally high in beta-carotene, a powerful antioxidant.
Beta-carotene is a type of carotenoid that turns into vitamin A in the body.
Major Health Benefits
Most of a pumpkin's health benefits come from its micronutrient content and the fact that it's a fiber-filled, low-carb fruit.
While there aren't many studies on pumpkin specifically, it is high in several nutrients that have established health benefits.
Immunity
Pumpkin gives you a hefty dose of beta-carotene, which is partially converted into vitamin A. Vitamin A can help your body fight off infections (2, 3, 4).
Recent research has shown that vitamin A is particularly important for strengthening the intestinal lining, making it more resistant to infections (5).
Other micronutrients in pumpkin also help promote immunity, including vitamins C and E, iron and folate (6).
Eye Health
There are a couple of ways in which pumpkin is good for your eyes.
First, it's rich in beta-carotene, which helps keep your vision sharp by helping the retina absorb light.
Second, the combination of other vitamins and minerals in pumpkin may protect against age-related macular degeneration.
One study found that people with age-related macular degeneration could slow its progression by taking a supplement containing zinc, vitamin C, vitamin E, beta-carotene and copper (7).
While that study used a supplement, you can find all of these nutrients in pumpkin, although in smaller amounts.
Healthy Skin
The antioxidants found in pumpkin are important for skin health. These include beta-carotene and vitamins C and E.
Beta-carotene, in particular, may protect your skin from the sun's damaging UV rays (8, 9).
Eating foods with beta-carotene can also help improve the appearance and texture of skin.
Heart Health
Eating fruits and vegetables is generally heart-healthy. What's more, pumpkin has specific nutrients that are good for heart health.
The fiber, vitamin C and potassium found in it can help improve blood pressure and cholesterol levels.
Metabolic Syndrome
Eating foods rich in beta-carotene, such as pumpkin, may help lower your risk of metabolic syndrome (10).
Metabolic syndrome is a cluster of symptoms associated with abdominal obesity. These include high blood pressure, poor blood sugar control and elevated triglyceride levels — factors that raise your risk of heart disease and diabetes.
Ways to Eat Pumpkin
Pumpkin is popular in pancakes, custards and muffins, but it also works well in savory dishes.
You can cook it into a soup or roast it with other vegetables. Canned pumpkin can be combined with coconut milk and spices to make a creamy curry base.
You can also eat other parts of the pumpkin plant. Its seeds are roasted for a crunchy snack, while its flowers are often battered and fried.
But don't bother cooking that jack-o'-lantern. The large pumpkins used for carving have a stringy texture and less flavor than pie pumpkins. Plus, for food safety reasons, you don't want to eat something that has been cut open and sitting around.
What to Watch out For
Pumpkin is safe for most people to eat but could cause issues for those taking certain medications. Additionally, avoid pumpkin-flavored junk food.
Drug Interactions
Pumpkin is mildly diuretic and could be a problem for people who take certain medications, especially lithium.
If you were to eat a lot of pumpkin, it could make it harder for your body to clear lithium, which could lead to drug-related side effects.
Pumpkin-Flavored Junk Food
Just because something has pumpkin in its name, that doesn't mean it's healthy.
Drinking pumpkin spice lattes, for instance, doesn't have any of the health benefits of eating an actual pumpkin.
And while pumpkin baked goods like pie and quick bread may offer some extra vitamins, minerals and fiber, they also give you lots of sugar and refined carbs.