Pumpkin is a vegetable which belongs to the Cucurbitaceae family. It is the type of the winter squash in the regions like Australia, US etc. Pumpkin is delicious in taste and very nutritious like other vegetables and has many health benefits which everybody should know. Today in this article we will explain you the pumpkin benefits for health which are given below.
Pumpkin Benefits For Health
1. Reduce The Risk Of Chronic Diseases
The free radicals which are molecules produced by your body metabolism process. All these have different user roles such as destroying harmful bacteria from your body. The excessive amount of the free radicals in your body creates a oxidative stress, which linked to chronic illness including cancer and heart diseases. Pumpkin contains antioxidants which can neutralize the free radicals and stop them from damaging the body cells.
2. Combating Diabetes
Pumpkin is good for a diabetic patient and also helps to control diabetes. The plant compounds which is present in the pumpkin seeds and pulp is good for helping the absorption of the glucose in the tissues and also balance the level of liver glucose. It is associated with a lower risk of type2 diabetes.
3. Helps To Reduce The Risk Of Cancer
Cancer is a very dangerous and serious illness in which the cells grow abnormally. The cancer cells produce free radicals to help them. Pumpkin is a rich source of carotenoids which is a compound that can function as antioxidants. This helps to neutralize the free radicals which may protect against the cancers. Experts and researchers said that people who consume the beta carotene and alpha carotene has a lower risk of stomach cancers. Other studies said that people who consume the carotenoids have a lower risk of throat, breast and other cancers.
4. Good For Immune Health
Pumpkin seeds and pulp is a rich source of the beta-carotene and vitamin C. This helps to boosts the immune system. As you know beta-carotene is converted into the vitamin A. This helps to triggers the creation of WBC ( white blood cells ) that fights from the infection.
5. Good For Eyes
If you take the good nutrients can helps to lower the risk of the sight loss. Pumpkin is packed with full of nutrients have been linked to good and strong eyesight. It contains beta-carotene which gives your body with essential nutrients and vitamins like vitamin A. Researchers and experts said that deficiency of vitamin A is the common cause of blindness. If you consume beta-carotene has a lower risk of cataracts which is a cause of blindness. It is a good source of the lutein which helps to reduce the risk of the macular degeneration and cataracts. In addition, it contains vitamin E and C and prevents the free radicals from damaging your eye cells.
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6. Good For Heart Health
Pumpkin contains most of the nutrients and vitamins which is good for your heart health. It is a rich source of the potassium, fiber, vitamin C all of these good for your heart health. Many studies found that people who take higher potassium appear to have a lower blood pressure. It is high in antioxidants which helps to protect the bad cholesterol from oxidizing.
7. Helps To Boost The Immunity
Pumpkin is fully packed with vitamins and nutrients which helps to boosts your immune system. It is rich in beta-carotene which turns into vitamin A in your body. Many studies showed that vitamin A helps to strengthen your immune system and helps to fight from the infections. People who have a deficiency of vitamin A have a weaker immune system. Pumpkin is a rich source of vitamin C which helps to increase the production of white blood cells. It helps the immune cells work more efficiently and makes the wound heal faster. It is also packed with iron, folate etc which have been shown to aid your immune system.
8. Protects Your Ticker
Our heart that beats up to 100000 times in a day. The antioxidant and fiber which is present in the pumpkin are good for the heart health. The seeds of the pumpkin contain fiber, magnesium, zinc etc. The researchers and experts found that pumpkin seed oil treatment not only helps to normalized the blood pressure levels but also protected the aorta and heart.
9. Good For Healthy Skin
Pumpkin is packed with full of nutrients and vitamins which is good for your skin. It is a rich source of the beta-carotene which turns into vitamin A. Studies and researchers found that beta-carotene can act as a sunblock. Carotenoids are transported to the various body organs including your skin. It helps to protect the skin cells against damage from the harmful radiations. It is a rich source of vitamin C which is good for healthy skin. Pumpkin contains lutein, vitamin E and many others vitamins which boosts your skin defenses against the UV rays.
10. Helps To Improve Sperm Quality
Either you are a male or female hoping to start your family, the pumpkin seeds helps to improve the sperm quality. As you know infertility is linked to low zinc levels but the pumpkin seeds are a rich source of this minerals. It also helps to support the healthy testosterone levels.
11. Helps To Lower The Blood Pressure
Pumpkin seeds oil is fully packed with phytoestrogens are beneficial for treating hypertension. A researcher and experts found that it helps to lower both systolic and diastolic blood pressure in 12-13 weeks.
12. Helps To Reduce The Inflammation
Pumpkin has an anti-inflammatory benefit and helps to improve the symptoms of arthritis. Researchers and experts found that pumpkin seeds oil is very effective and good when compared to the drug without the side effects. If you have a toothache or an inflamed throat try to add the pumpkin in your regular diet to avoid these painful symptoms.
13. Good In Digestion
Pumpkin is a good source of the fiber which helps to promotes the healthy digestion.
14. Reduce The Risk Of Metabolic Syndrome
As you know metabolic syndrome is the medical name for the combination of obesity, diabetes, high blood pressure which increase your heart strike and diseases. Japan studies found that the food which is high in carotenoids, which are pigment found in vegetables and fruits that give them green, yellow and orange colors may help to prevent the development of the metabolic syndrome.
15. Treats Intestinal Worms
Pumpkin seeds can help your body to get rid of the nasty gut parasites which can make you sick. Today pumpkin seeds are used to treat the tapeworms in some places of Africa.
16. Boosts Muscle Function
Pumpkin is a rich source of the potassium which can improve the muscle function. The seed of the pumpkin is a good source of the muscle building amino acids.
17. Helps To Boosts The Magnesium Consumption
You should know the 80% of the Americans are not getting the sufficient amount of the magnesium. It is the mineral which is used by every organ in your body. Magnesium plays an important role in bone and heart health. For producing the energy to activating the muscles and nerves, magnesium is required.
18. Helps To Feel Fuller
Pumpkin seeds contain 1.5 gram of the dietary fiber per ounce while mashed pumpkin contains 50 calories and 3 grams of the fiber. As you know fiber helps to feel fuller for a long period of time.
19. Improve Prostate Health
In the 20th century, most of the people use pumpkin seeds to treat prostate symptoms. It contains the protective compounds like phytosterols which helps to shrink the prostate.
20. Helps In Weight Loss
Pumpkin is a nutrients dense food which means it is low in calories and packed with many nutrients. It contains 50 calories per 250 grams and contains 95% of water. Pumpkin is a weight loss food and helps in weight loss. If you consume the more pumpkin your body takes only a few calories. It is a good source of the fiber which helps to curb your appetite.
21. Helps To Sleep Better
Pumpkin is a rich source of the tryptophan that is the amino acids which contribute to dinner sleepiness. Tryptophan is responsible for making the body serotonin which helps you to feel relax and unwind. The pumpkin not only promotes better sleep but also improves your mood.
22. Helps To Regulate The Blood Pressure
Eating pumpkin is good and best for your body health and heart. Fibre, vitamin C and potassium are present in the pumpkin and good for the heart health. If you increase the intake of potassium is associated with reduced risk of the stroke, preservation of the bone density.
Side Effects Of The Overeating Pumpkin
1. Not Good For The Digestive System
Regular consumption of the pumpkin is good for our stomach and also helps in keeping our stomach and digestive system healthy. Dietary fiber which is present in the pumpkin gives a number of the benefits. But you should consume the dietary fiber in a moderate amount because the excessive intake of the dietary fiber has some side effects. The side effects of the excessive amount of dietary fiber are indigestion, abdominal pain, intestinal gas, etc. Try to eat the pumpkin in a moderate amount.
2. May Cause Hypotension
If you consume the pumpkin on a regular basis it will help to keep our blood pressure under control and reduces the chances of high blood pressure and hypertension. If you take the pumpkin in an excessive amount may reduce the blood pressure to dangerously low level, and give rise to hypertension.
3. May Lead To Gain Weight
If you eat the pumpkin on a regular basis has been found to be very good and beneficial for the people who are on weight loss regime. You know pumpkin is good for us when it comes to weight loss. But you must know the best way to take the pumpkin for the weight loss is to eat in the form of vegetables, not in the form of smoothies. Because these smoothies may have added calories and sugar in it, and it may lead to weight gain.
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Nutrition In Pumpkin
Pumpkin is a rich source of nutrients, vitamins, and minerals. It is very low in calories and 94% to 95% of water and high in beta-carotene. A normal one cup of the cooked pumpkin (250 grams ) contains:
- 0.2 grams of fat
- 12 grams of carbs
- 245% of RDI – vitamin A
- 16% of RDI – potassium
- 11% of RDI – manganese
- 10% of RDI – vitamin E
- 49 calories
- 2 grams of protein
- 3 gram of fiber
- 19% of RDI – vitamin C
- 11% of RDI – copper
- 11% of RDI – vitamin B2
- 8% of RDI – iron
Frequently Asked Questions On Pumpkin Benefits For Health
1. Can pumpkin help to lose weight?
If you want to lose the weight pumpkin is good for you. Take for instance if you are taking the high protein salads in dinner then try to replace it with the healthy pumpkin soup. It is very low on calories and high in fiber which is good for you when you are on a weight loss process.
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2. Is pumpkin a superfood?
Pumpkin is packed with most of the minerals, antioxidants and disease-fighting vitamins. All these gourds are not just for carving but making hem a great superfood.
3. Can you eat too much pumpkin?
If you consume the pumpkin in an excessive amount have an unintended effect on your skin. Carrots, pumpkin, peppers if you consume all of them in an excessive amount it can lead to high levels of the beta-carotene in the blood. You can develop the yellow or orange-hued skin.
4. Can I eat pumpkin in a raw form?
Yes, pumpkin can be eaten in a raw form. It is not good in taste but is very fibrous which makes it difficult to chew and not easily digest but you can eat in a raw form. You can easily be consumed after been cooked as cooking improves its nutritional quality.
5. Is pumpkin good for constipation?
Pumpkin can be used in the treatment and prevention of constipation. The amount of the fibre which is present in the pumpkin including the canned makes its the healthy choice if you want to avoid constipation.