Table of contents:
- Pumpkin nutritional content
- Benefits of pumpkin for health
- 1. Low in calories and high in fiber
- 2. Sharpen eyesight
- 3. Beautify the skin
- 4. Boosts the immune system
- 5. Prevent cancer
- 6. Maintain heart health
- 7. Lowering blood pressure
Yellow squash in Indonesia is often processed into compote during the fasting month. In foreign countries, pumpkins are often carved and used as a creepy decoration at Halloween. It turns out that this orange round fruit has a myriad of benefits for the health of the body because it is rich in vitamins and minerals. Are you curious about the health benefits of pumpkin? Read on to find out more.
Pumpkin nutritional content
Yellow squash is rich in nutrients such as potassium, antioxidants and vitamins. The nutrients in one cup of boiled pumpkin without salt include 49 calories, 1.76 grams of protein, 0.17 grams of fat, 12 grams of carbohydrates, 2.7 grams of fiber and 5.1 grams of sugar.
Eating one cup of pumpkin can meet the needs of more than 100 percent vitamin A, 20 percent vitamin C, vitamin E, riboflavin, potassium, copper and manganese up to 10 percent, and five percent for thamin, B6, folate, pantothenic acid, niacin, iron., magnesium and phosphorus.
If cooking pumpkin can provide such great benefits, of course, fresh pumpkin will provide more benefits. Canned pumpkin is also very nutritious, but it should be chosen one that doesn't contain too much sugar.
Benefits of pumpkin for health
Here are some health benefits of pumpkin that you should know:
1. Low in calories and high in fiber
If you are trying to lose weight, pumpkin can be a great choice as a diet food. Apart from its delicious taste - similar to sweet potatoes, pumpkin also helps you lose weight as it is low in calories and carbohydrates.
Not only that, consuming pumpkin will make you feel fuller for longer. This is because pumpkin has a high enough fiber content which serves to slow down the digestive process. By feeling full for longer, you can avoid various snacks that will make you fat.
2. Sharpen eyesight
The beta-carotene content in pumpkin, makes this fruit rich in vitamin A. Beta-carotene, which is converted into vitamin A in the body, functions to help the retina absorb and process light. This is because the decline in retinal function can lead to blindness if not treated properly.
In addition, pumpkin also contains lutein and zeaxanthin, two antioxidants that can help prevent cataracts and even slow the progression of macular degeneration.
3. Beautify the skin
Another benefit of pumpkin is to care for skin beauty. Yellow squash is rich in various vitamins, minerals, fiber and antioxidants that the body needs to stay healthy and young. More than that, this fruit is also able to keep the skin supple and soft.
The beta-carotene content in pumpkin produces antioxidants that are good for warding off free radicals and preventing radiation from UV rays. That is why, eating foods rich in beta-carotene can make you stay younger.
4. Boosts the immune system
Eating pumpkin can be a way to improve your immune system to ward off various diseases. The abundant content of vitamin A can help the body fight infections, viruses and infectious diseases.
Pumpkin oil even helps fight various bacterial and fungal infections. Not only that, because pumpkin contains nearly 20 percent of the recommended daily amount of vitamin C, it helps you recover from a cold faster. That is why it is very fitting to eat pumpkin soup in the cold rainy season to prevent catching ailments, such as flu, colds, and coughs.
5. Prevent cancer
The high beta-carotene content in pumpkin in addition to the eyes and skin, also turns out to help fight cancer. Research shows people who eat a diet rich in beta-carotene have a lower risk of several types of cancer, especially prostate cancer and lung cancer.
In addition, the antioxidant content of vitamins A and C in pumpkin acts as a protective cell in your body against cancer-causing free radicals.
6. Maintain heart health
The folate, carotenoids and magnesium content in pumpkin make it very good for your heart health. Magnesium will work as a blood vessel relaxant so that it can lower blood pressure and prevent strokes and heart attacks. In addition, pumpkin can also prevent atherosclerosis, a condition in which the walls of the arteries harden due to the accumulation of fat on the inner walls.
7. Lowering blood pressure
Yellow squash is very rich in potassium. Eating foods that contain potassium, is as important as reducing sodium intake to lower blood pressure. The intake of potassium in the body also reduces your chances of having a stroke, forming kidney stones and maintaining bone density. Apart from pumpkin, other foods that are high in potassium are pineapples, tomatoes, oranges, spinach, and bananas.
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