Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. While this humble backyard vegetable is less in calories but contains vitamin A, and flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.
Pumpkin is an extremely nutrient dense food, meaning it is chock-full of vitamins and minerals but low on calories. According to the USDA National Nutrient database, one cup of pumpkin, cooked, boiled, drained, without salt contains 49 calories, 1.76 grams of protein, 0.17 grams of fat, 0 grams of cholesterol and 12 grams of carbohydrate.
Consuming one cup of cooked, canned pumpkin would provide well over 100% of your daily needs for vitamin A, 20% of the daily value for vitamin C, 10% or more for vitamin E, riboflavin, potassium, copper and manganese at least 5% for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus, according to medicalnewstoday.com.
Possible health benefits of consuming pumpkin
Boost Vision
A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, according to the National Institutes of Health. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness, according to researchers from Harvard.
Cancer
One particular type of cancer where research has shown positive benefits of a diet rich in beta-carotene is prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition. Beta-carotene has also been shown to have an inverse association with the development of colon cancer in the Japanese population.
Depression
One of the causes of depression is the lack of tryptophan in our diet. Pumpkin is rich with L-tryptophan, an essential amino acid that our body cannot manufacture. When this chemical compound is supplied, it activates the feeling of happiness and well-being, reducing the depressed mood.
Plant-Based Omega-3 Fats
Raw nuts and seeds, including pumpkin seeds, are one of the best sources of plant-based omega-3s. However, ALA has to be converted by your body into the far more essential omega-3 fats EPA and DHA by an enzyme in which the vast majority of us have impaired by high insulin levels.
Fertility
For women of child-bearing age, consuming more iron from plant sources such as spinach, beans, pumpkin, tomatoes, and beets appear to promote fertility, according Harvard Medical School's Harvard Health Publications. The vitamin A in pumpkin is also essential during pregnancy and lactation for hormone synthesis.
Immunity
Plant foods like pumpkins that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients.
Lower Blood Pressure
Pumpkin seed oil is full of phytoestrogens, which research shows are beneficial for preventing hypertension. When researchers fed rats a diet supplement with the oil, they found that it helped lower both systolic and diastolic blood pressure in just 12 weeks.
Skin
The high quantity of anti-oxidants in the form of vitamins A, C and E, and zinc, provide the synergistic healing virtues that are great for the skin. These healthful properties are best obtained by drinking of its juice regularly
Kidney stones prevent
Pumpkin seeds are also great for the kidneys. By taking about 5 - 10 grams of pumpkin seeds daily prevents stones formation in the kidneys.
Weight loss
Pumpkin is rich in fiber, which slows digestion. "Pumpkin keeps you feeling fuller longer," says Caroline Kaufman, MS, RDN and an up wave diet and nutrition expert. "There's seven grams of fiber in a cup of canned pumpkin. That's more than what you'd get in two slices of whole-grain bread."