The pumpkin is full of precious ingredients
Fall is pumpkin season. Decorative fruit vegetables are not only beautiful, but also very healthy. A nutrition expert explains what makes pumpkin so healthy and why it should be on the table more often.
Pumpkins are not only beautiful, they are also extremely healthy and versatile foods. (Image: Romolo Tavani / stock.adobe.com)
Julia Zumpano is a registered nutritionist at the renowned Cleveland Clinic in the United States. In a current clinic article, the expert explains the valuable ingredients in pumpkins. She also gives advice on dishes that fruit vegetables go well with.
The health benefits of pumpkin
Pumpkin is particularly good for eye health. Because it is rich in vitamin A and beta-carotene. It also contains the antioxidants Lutein and Zeaxanthin, which are good for aging eyes. “Vitamin A is really great for your eyesight and for boosting your immune system,” Zumpano says. Lutein and zeaxanthin are compounds that protect the eyes from age-related macular degeneration and cataracts. Consuming one serving of pumpkin (about 100 grams) already contains 200% of the daily dose of vitamin A.
Pumpkin strengthens the heart
The high levels of antioxidants in pumpkin can also help prevent heart disease. “It’s also high in potassium, another important ingredient for heart health,” Zumpano says.
Boost for the immune system
In addition to vitamin A and antioxidants, pumpkin contains vitamin C which boosts the immune system. It also contains vitamin E and iron. According to Zumpano, this combination of nutrients is particularly good for boosting the immune system.
Pumpkins bind free radicals in the body
Plus, pumpkins are filled with so-called carotenoids. These are yellow, orange, and red organic color pigments that are produced in plants like pumpkins, tomatoes, and carrots. According to Zumpano, carotenoids bind to free radicals in the body. These radicals are in turn linked to the development of certain types of cancer.
Pumpkins are rich in omega-3 fatty acids
Eating pumpkin can also help lower “bad” LDL cholesterol and blood lipids. Because fruit vegetables contain natural cholesterol lowering agents, the so-called plant sterols (phytosterols). Plus, pumpkin contains omega-3 fatty acids, which help lower triglycerides (blood lipids).
Pumpkin is extremely low in calories
Pumpkin is not only healthy, it is also low in calories and at the same time. 100 grams of pumpkin contains only 26 calories. For this reason, fruit vegetables are also ideal in any diet and can help you lose weight. The fiber is absorbed by the pumpkin, so you don’t get hungry so quickly.
Pumpkin Consumption Ideas
Pumpkin pie and pumpkin soup are well-known and popular dishes in which fruit vegetables are processed. But the pumpkin goes well with many other dishes. Zumpano recommends the pumpkin
Baked as a side dish, crushed as an oil or carbohydrate substitute, as a baking ingredient in bread, muffins and pancakes, in honey yogurt, in smoothies.
Zumpano’s advice for seeds: “Grill pumpkin seeds to garnish salad or fried vegetables.” (v)
More information on pumpkins can be found in the article: Pumpkin – Ingredients, Cultivation and Medicinal Use.
Author and source information
This text complies with the requirements of specialized medical literature, medical directives and ongoing studies and has been verified by healthcare professionals.
Graduate Editor (FH) Volker Blasek
This article is provided for informational purposes only and should not be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor.