Pumpkin Health Benefits – 10 Benefits for Your Health From Pumpkins and Nutrition Content Data.

Pumpkins, photographed in Canada.Pumpkins, photographed in Canada. (Photo credit: wikipedia)

We know the pumpkins, mainly because of their use for decoration, but did you know that pumpkins have many benefits for your health? Actually, they contain a wealth of vitamins and minerals (including vitamin E and beta-carotene). They lower blood pressure, reduce the risk of certain cancers, have diuretic effect and act as laxative.


We certainly should not forget the pumpkin seeds! Very nourishing and they contain energy boosting nutrients, also, multitude  vitamins and minerals (including iron, phosphorus and B complex vitamins). Pumpkin seeds have very interesting medicinal properties: they have diuretic
properties, help treat urinary tract infections and prostate problems.
They even have the reputation of being an aphrodisiac!


Pumpkin is a fruit loaded with nutrients and has many health benefits. The pumpkin is orange because of lutein, alpha-carotene and beta-carotene which are converted into vitamin A in the body. The beta-carotene present in pumpkin is antioxidant that helps to prevent the harmful
effects of free radicals. Free radicals are organic molecules that are responsible for tissue damage, diseases and aging.

Health Benefits of Pumpkin


• Pumpkin is very low in calories, rich in dietary fiber, minerals and vitamins. Thus, it is an ideal food for weight loss and people with diabetes and heart disease.


• Pumpkin is rich in B vitamins, such as folate, niacin, pyridoxine, thiamine and pantothenic acid. These vitamins are needed for almost every function of the cell. They are necessary for beautiful hair and skin, digestion, energy production, the nervous system and the formation of red blood cells.


• Pumpkin is a rich source of minerals such as copper, calcium, potassium and phosphorus. Copper is required for many enzymatic functions, the processing of melanin pigmentation of the skin and for the production of red blood cells. Calcium is needed for healthy bones and while
potassium is necessary for the regulation of blood pressure teeth.


• The pumpkin contains large amounts of vitamin A, which is a powerful antioxidant and is necessary for good skin and mucous membranes development. Vitamin A is also necessary for vision, and some studies suggest that it helps to protect from lung and oral cancers.


• It contains vitamin C, which is also an essential nutrient for the body. It is an antioxidant, that helps for collagen synthesis, have good effect on cardiovascular health and improves immunity. Pumpkins along with vitamin C are also rich in vitamin E, which is an important fat-soluble vitamin  and antioxidant, necessary for gene expression and regulation of cellular functions in the body.


• Pumpkins are very low in salt(sodium) and contain zero cholesterol and are very good vegetable for patients suffering from heart related illnesses.


• Pumpkin seeds are used to reduce the risk of prostate cancer. The seeds contain phytosterols, which works by reducing the prostate and stimulating the secretion of chemicals that help to overcome the problem.


• Pumpkin seeds are rich in essential fatty acids that are necessary for protection against diseases such as hypertension, arthritis and cancer. They also promote healthy skin and improve brain power.


Pumpkin seeds and the pumpkin itself are rich in magnesium, which is an important mineral for various bodily functions and is also required for maintenance of bones.


• Pumpkin also contains zinc which is necessary to provide a support of the bone density. It also strengthens the immune system and promotes reproductive health.


To find the perfect pumpkin eider for consummation or decoration purposes, make sure you take one that has a firm and smooth skin without blemishes or cracks. Once it is cut, cover it with
plastic wrap, put it in the fridge and try to cook it within five days.


 Nutrition data of Pumpkin

Nutritional content of Pumpkin, raw


                        Nutritional value per 100 g (3.5 oz)      (RDA*)
   Energy 109 kJ (26 kcal)
   Carbohydrates 6.5 g
   – Sugars 2.76 g
   – Dietary fiber 0.5 g
   Fat 0.1 g
   Protein 1 g
   Vitamin A equiv. 426 mg (53% *)
   – beta-carotene 3100 mg (29%)
   – lutein and zeaxanthin           1500 mg
   Thiamine (vit. B1) 0.05 mg (4%)
   Riboflavin (vit. B2) 0.11 mg (9%)
   Niacin (vit. B3) 0.6 mg (4%)
   Pantothenic acid (B5) 0.296 mg (6%)
   Vitamin B6 0.061 mg (5%)
   Folate (vit. B9) 16mg (4%)
   Vitamin C 9 mg (11%)
   Vitamin E 0.44 mg (3%)
   Vitamin K 1.1 mg (1%)
   Calcium 21 mg (2%)
   Iron 0.6 mg (6%)
   Magnesium 12 mg (3%)
   Manganese 0.125 mg (6%)
   Phosphorus 44 mg (6%)
   Potassium 340 mg (7%)
   Sodium 1 mg (0%)
   Zinc 0.32 mg (3%)

data source: wikipedia

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