Pumpkin is healthy for you.

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People just find pumpkins useful in Halloween decoration or filling for a Thanksgiving pie.Pumpkins are always underrated because they are more than it.Yes, due to it's nutritional values,pumpkin is so much beneficial for human health.

Pumpkin is a food with extreme nutrient content in it, means it is full of vitamins and minerals but low in calories as well.So,it has all the properties of ideal food.

There are many creative ways pumpkin can be incorporated into meals, including desserts, soups, salads, preserves, and even as a substitute for butter. Next time, don't carve it, cook it up and eat it.

The potassium contained within pumpkins can have a positive effect on blood pressureThe antioxidants and vitamins  contained within pumpkins could prevent degenerative damage to the eyes.Fresh pumpkin is suitable for eating and it is good for skin and hair health too.

Pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant that gives orange vegetables and fruits their vibrant color. Beta-carotene is converted to vitamin A in the body once it is eaten.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.

For beauty benefits of pumpkin,visit here.

Here are the some possible health benefits of pumpkin:-

  1). EYE HEALTH 👀  🎃

The antioxidants vitamin C, vitamin E, and beta-carotene (all of which are found in pumpkin) have been shown to support eye health and prevent degenerative damage.

A higher intake of all fruits (3 or more servings per day) has been shown to decrease the risk of and progression of age-related macular degeneration.

A study, involving more than 100,000 participants, investigated the effect of antioxidant vitamins and beta-carotene on age-related maculopathy (ARM) - damage to the part of the eye that provides our central vision.

They concluded that "These data suggest a protective role for fruit intake on the risk of neovascular ARM."

2). BLOOD PRESSURE 💊💉  🎃

There are many creative ways pumpkin can be incorporated into your diet, including desserts, soups, salads, and preserves.
Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health.

Consuming adequate potassium is almost as important as decreasing sodium intake for the treatment of hypertension (high-blood pressure). Other foods that are high in potassium include cantaloupe, avocado, pineapple, tomatoes, oranges, spinach, and bananas.

Increased potassium intake is also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density, and reduction in the formation of kidney stones.

  3). 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.

  4). CANCER 😩 🎃

Research has demonstrated a positive relationship between a diet rich in beta-carotene and a reduction in the occurrence of prostate cancer; this is 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 authors of the study concluded:

"We found a statistically significant inverse association between higher plasma lycopene [a type of beta-carotene] concentrations and lower risk of prostate cancer, which was restricted to older participants and those without a family history of prostate cancer."

  5). 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 to 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.

Nutritional breakdown of pumpkin
Pumpkin is an extremely nutrient-dense food, meaning it is high in vitamins and minerals but low in calories.

According to the USDA National Nutrient Database, one cup of pumpkin, cooked, boiled, drained, and without salt, contains:

49 calories
1.76 grams of protein
0.17 grams of fat
0 grams of cholesterol
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 percent of our daily needs for vitamin A, 20 percent of the daily value for vitamin C, 10 percent or more for vitamin E, riboflavin, potassium, copper, and manganese, and at least 5 percent for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.

Of course, using fresh pumpkin and preparing it at home will deliver the most health benefits, but canned pumpkin is also a nice  choice if it contains only pumpkin neither sugar no any added flavour etc.

How to incorporate more pumpkin into your diet

Make sure the 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 2 months.

Here are some simple tips for including pumpkin into your diet:
You can cook it as curry, veggie to eat with chapatis.You can make mix vegetable and add it to sambhar too.You can make soups and smoothies,cakes and pies from it.You can make "Halwa" from it but it should not contain too much sugar or butter (ghee).

You can 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
Make a quick treat of pumpkin chocolate yogurt by combining Greek yogurt, pumpkin puree or canned pumpkin, honey, cinnamon, and cocoa powder.
Try some of these good-for-you recipes that incorporate pumpkin.For simple delicious Indian pumpkin curry or kaddu ki sabji,visit here

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                       A Post by admin.

Author ~ Swatti Sharrma ß

Disclaimer - This blog is not intended to any advice or prescription.It doesn't claim or guarantee any favorable changes.Use tips and info on your own wisdom.Consult doctor before using or in any adverse effect.Results depend on health conditions person to person.This blog will not be responsible for any damage caused to you.Use tips on your own risk.

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Swatti Sharrma ß