Boost Your Antioxidants Level With Diets Of Pumpkin

If the only thing you have ever done with pumpkin is carve it and fill it with a candle, you are not alone. Many people tend to think of pumpkins as little more than just a holiday decoration or a pie filling, but you may want to rethink this plump orange plant. Pumpkin is an extremely nutrient dense food, meaning it is chock-full of vitamins and minerals but low on calories. There are many creative ways pumpkin can be incorporated into your diet, including desserts, soups, salads, preserves and even as a substitute for butter. 

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 (including 2.7 grams of fiber and 5.1 grams of sugar). 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.  

Of course, using fresh pumpkin and preparing it yourself will give you the most health benefits, but canned pumpkin is also a great choice. Be sure to steer clear of canned pumpkin pie mix, which is usually right next to the canned pumpkin in grocery stores and in a similar can but has added sugars, syrups, etc. Canned pumpkin should have only one ingredient: pumpkin. Consuming fruits and vegetables, including pumpkin has long been associated with a reduced risk of many lifestyle-related health conditions. 

Pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color and which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration. Eating pumpkin is good for the heart. The fiber, potassium and vitamin C content in pumpkin all support heart health. 

One particular type of cancer where research has shown a 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. The antioxidants vitamin C, vitamin E and beta-carotene (all of which pumpkin has) have been shown to support eye health and prevent degenerative damage. 

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 (consumed as beta-carotene then converted to vitamin A in the body) is also essential during pregnancy and lactation for hormone synthesis. Plant foods like pumpkins that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients. 

Although the jack-o-lantern variety of pumpkins is perfectly edible, look for the sweet or pie pumpkin varieties for cooking, which are smaller and sweeter. Make sure your pumpkin has a few inches of stem left and that it is hard and heavy for its size. Store uncut pumpkins in a cool dark place for up to two months. Make your own pumpkin puree instead of buying canned.  Use pumpkin puree or canned pumpkin in place of oil or butter in any baking recipe.

Pumpkin leaves are also very rich in vitamins and other nutrients that the body needs to protect itself. This is what someone from Africa has to say about pumpkin leafs: "Back where I come from, we call these green “ugwu” or “ugu”, and most Nigerians have no idea what the English name is (like most local foods). It is known  as pumpkin leaves. My grandmother used to say this was a great vegetable to blend and mix with juices and stuff, but way back then, as a child, I could never understand why someone would want to blend a vegetable." 

Pumpkin leaves contain a healthy amount of Vitamin A, Vitamin C, Calcium, and Iron, while still staying very low on the calorie front. We all know about the vision benefits vitamin A provides, as well as the skin benefits. Vitamin C helps to heal wounds and form scar tissue, and maintain healthy bones, skin, and teeth. However since the body cannot produce this vitamin on its own or even store it, you should be consistently getting enough vitamin C in your diet. Pumpkin leaves are a rich source for that diet.

Iron helps our muscles store and use oxygen, and helps carry oxygen from our lungs to other parts of our body as part of hemoglobin. If you’ve ever heard the term “anemia”, this can be caused by iron deficiency. Women and children in particular need a healthy dose of iron consistently, and pumpkin leaves help provide that nutrient naturally.

Categories: Food And Nutrition