Pumpkin: benefits and harms to the body

The most autumn fruit – pumpkin – has been reigning on the tables of s since the end of September. It has a rich vitamin composition and low calorie content, this plant often becomes an element of dietary nutrition. But even the most useful product can become dangerous if used improperly. We tell you what the benefits of pumpkin for the body are, and in which case the addition of this vegetable to the diet can be harmful.

The history of the appearance of pumpkin in nutrition

According to some sources, already 5-8 thousand years ago it was actively grown. In Europe, the pumpkin was brought from South America, and quickly took an important place in cooking and even medicine. In the modern world, it is just a delicious vegetable, but the initial attitude to the pumpkin was somewhat different: it was considered a raw material for the manufacture of medicinal products. On the basis of this plant, ointments were prepared and used in folk medicine as a remedy for helminths, and Avicenna recommended for a laxative effect. Let’s figure out why this healing vegetable is so useful.

The Benefits of Pumpkins 

Pumpkin is a storehouse of vitamins, and a large part of them is found not only in the pulp, but also in seeds and flowers. Pumpkin has 4-5 times more carotenes than carrots. Carotenes are converted into vitamin A in the body, which is good for vision and is also a powerful antioxidant. Pumpkin contains vitamins C, E, K and almost all B vitamins. 

The seeds contain many trace elements, and in terms of zinc content, pumpkin seeds are among the top three among vegetables. 

Due to its low calorie content, pumpkin is considered an ideal dietary product, because it contains no starch, cholesterol and trans fats, little sugar, but a lot of fiber useful for digestion. Calorie content of 100 g of pulp is only 22 kcal. 

The composition and calorie content of pumpkin 

Harm pumpkin 

Even a useful product can be harmful, so you should consider possible contraindications. Who should be wary of introducing pumpkin into the diet, said Alexander Voinov, dietetics and wellness consultant at the WeGym fitness club chain: 

– The use of raw pumpkin is contraindicated for people with inflammatory diseases of the gastrointestinal tract, as well as for those who have stones in the gallbladder and kidneys, since pumpkin has a choleretic effect and can provoke the movement of stones. A raw vegetable is more difficult to digest, so it is better not to give unprocessed pumpkin to young children and the elderly. Diabetics should also not get carried away with pumpkin, as this can cause an increase in blood sugar levels.

Sometimes frequent consumption of this vegetable can cause bloating and loose stools, then you need to reduce the serving size and frequency of use. Excessive consumption of pumpkin can lead to false carotene jaundice – the carotene contained in the vegetable causes yellowing of the skin. Occasionally, individual intolerance and allergies occur, in which case it is better to refuse the product. 

It is also worth limiting the use of pumpkin seeds to those who are on a diet – you should remember their high calorie content: 100 grams contain 559 kcal. 

The use of pumpkin in medicine 

Pumpkin is often used in dietetics – there are completely pumpkin diets. This low-calorie vegetable normalizes metabolism and reduces appetite due to the large amount of fiber and dietary fiber. However, you should be careful to lose weight with pumpkin.

“Obesity is a serious disease. Self-medication often leads to poor results. Contact the experts to find out all the nuances and choose the method of losing weight. Pumpkin, due to its beneficial properties, is often found in various diets, but only as part of a possible complex diet that will ensure weight loss without depriving the body of all the elements it needs. Pumpkin is recommended to be consumed in the morning and preferably raw, – comments Alexander Voinov.

Pumpkin has a positive effect on the state of the male reproductive system. The pulp of the vegetable has a high concentration of vitamin E-tocopherol, which is translated from Greek as “bearing offspring”. Seeds contain a lot of zinc: 30 g fill up to 70% of the daily requirement. Also, pumpkin seeds are champions among products for the content of L-arginine. Together, they have a noticeable effect on the entire body: they participate in the synthesis of testosterone, normalize the function of the prostate gland, improve the state of the cardiovascular system, and have a positive effect on erectile function. 

The thin film-shell of pumpkin seed contains the amino acid cucurbitin, which has anthelmintic properties – this has been used in traditional medicine. For example, a decoction of unpeeled seeds was given to children and pregnant women due to the almost complete absence of side effects.

Pumpkin is a storehouse of vitamins, a large part of them is not only in the pulp, but also in seeds and flowers. Photo: pixabay.com Seed gruel masks, as well as pulp juice compresses, are used in cosmetology to moisturize and brighten the skin, reduce inflammation. The oil extract accelerates the healing of epidermal damage. 

Pumpkin has a laxative, anti-inflammatory and choleretic effect, so a small amount is useful for people with congestion and constipation. 

The high content of potassium in the pulp reduces the risk of cardiovascular diseases and strengthens the walls of blood vessels, which is extremely useful for people suffering from atherosclerosis and high blood pressure. 

The use of pumpkin in cooking 

Recipes with pumpkin exist in almost all cuisines of the world. From this vegetable you can make soups, desserts, mashed potatoes for baby food, cereals; bake with other ingredients – the fantasy is not limited by anything. In Italy, even flowers fried in batter are used for food. Raw pumpkin is added to salads. 

Pumpkin is remarkable in that it retains a considerable amount of nutrients even after heat treatment. 

Pumpkin casserole

One of the healthiest meals. Perfect for breakfast or dinner due to the lightness and satiety due to fiber. Add your favorite foods – apples, nuts or dried apricots

Boil rice in water, finely rub raw pumpkin. Beat eggs with sugar, salt and spices. Mix all ingredients, pour milk. Grease the form with oil, sprinkle with breadcrumbs and lay out the casserole. Bake in the oven at 180 degrees or in a slow cooker (in the “baking” mode) for 35-50 minutes, depending on the thickness. Cool and serve with sour cream or honey. 

Pumpkin cream soup

Perfect for lunch. You can add greens, garlic or white bread croutons. For dietary nutrition, replace cream with low-fat milk

Cut raw pumpkin and potatoes into cubes and boil in a small amount of water until soft. Fry chopped onions and carrots in vegetable oil and add to boiled vegetables. Pour spices and salt, pour in the cream and grind the soup with a blender.

How to choose and store a pumpkin

Before buying, you should pay attention to the appearance of the pumpkin: the peel should be undamaged, the stalk is not cut off and without signs of decay. This will ensure long-term storage. An ideal place for a pumpkin would be a cellar or other cool and light-tight places. In good conditions, the vegetable can lie for a couple of years, but it is better to use it within a few months – over time, the amount of nutrients in the pumpkin decreases. Also, the fruits are perfectly stored frozen. 

Choose medium-sized vegetables weighing about 5 kg – huge pumpkins usually have less sugar content. Depending on the culinary idea, different varieties are chosen: nutmeg and hard-crusted pumpkins for heat treatment, and sulfur-fruited sweet pumpkins for raw consumption. 

Popular questions and answers

A few more important points to know about this product.