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Pumpkin is a plant belonging to the gourd family, exactly the same, which includes cucumber, zucchini, squash, melon and watermelon. It comes from the areas of South and Central America, where it was initially a subject of worship for the Indians – it was believed to have healing effects. Currently, it can be found in many parts of the world, it is ubiquitous in European and Asian cuisine and, of course, in North America.
Minerals and vitamins
Pumpkin has a substantial nutritional profile, and 100 grams of pulp cover our daily requirements for potassium (10%), copper (6%), manganese and riboflavin. This is not bad because we usually eat it in larger amounts (100 g of pulp is less than half a glass). What’s more, it is also a great source of antioxidant vitamins – i.e. A, C, E. Remember that the absorption of vitamins A and E requires the participation of fat in the dish, because they are fat-soluble vitamins and without their addition they cannot be used by the body .
Bioactive compounds – cancer and skin
An impressive nutritional profile is also due to the content of bioactive compounds. The pumpkin contains carotenoids: beta-carotene, alpha-carotene and beta-cryptoxanthin. These dyes are characterized by a strong antioxidant effect. The antioxidants contained in the pumpkin neutralize the negative effects of free radicals so that they cannot harm our cells. Oxidative stress caused by free radicals is one of the causes of cardiovascular disease and cancer. The participation of carotenoids in the diet also reduces the risk of cancers of the abdomen, throat, skin, pancreas and breast.
Antioxidants also have a significant effect on the appearance of the skin. Their optimal supply increases the protection of the skin against UV radiation and allows it to be kept in a healthy form in the long term [1].
Hypoglycemic action
Research shows that pumpkin (juice or extract) works great for people with type II diabetes. As you can read in Kulczyński et al. [bibliography, item no. 3.] “It is assumed that the compounds present in the pumpkin increase the tissue sensitivity to insulin and may improve liver function and increase the glucose utilization.”
Supports the immune system
Pumpkin is an ideal plant to eat in the autumn and winter season, i.e. in the season when infections accompany us more often than in other seasons of the year. The aforementioned vitamins A, C and E support our immune system, as well as iron, folates and carotenoids contained in pumpkin [2].
It will not threaten your figure
Pumpkin is low in calories – 100 grams is just 26 calories, and more than 90% of the weight of a pumpkin is water. It can be included in a daily, balanced diet. It is a good source of fiber, the proper supply of which supports intestinal peristalsis (of course with an adequate supply of fluids). By absorbing water, fiber swells in the stomach, giving you a feeling of fullness, which reduces appetite and the desire to snack. Pumpkin, in its sweet version, can easily become a much healthier alternative to sweets.
Supports eyesight
Regular consumption of pumpkin has a positive effect on eyesight, reducing the risk of developing eye diseases. This is all thanks to the aforementioned beta-carotene, as well as lutein and zeaxanthin. As Wang et al. [3] higher levels of beta-carotene significantly reduce the risk of cataracts, which is the cause of blindness.
| Not only the flesh … |
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| it is nutritionally rich. In the kitchen, we also use the very center of the pumpkin, i.e. its seeds. These, in turn, are a good source of zinc, omega-3 fatty acids and phytosterols. They are a great addition to porridges or salads. They can also act as a separate snack, but you should avoid uncontrolled eating them because they are high in energy (100 g = about 550 kcal). |
Diuretic effect
As you can read in Sosińska [bibliography, item no. 4] – the flesh and fresh pumpkin juice have a diuretic effect. Their influence has been used in the treatment of kidney diseases, e.g. inflammation of the urinary bladder or kidneys.
What can you prepare from a pumpkin?
Everything, really. Pumpkin gives a really cool, distinctive base for dishes, both sweet and savory. Here are a handful of my culinary inspirations:
- cream soup: in a spicy version (with chilli, coconut milk), in a spicy version (with ginger and Roman cumin), in a sweet version (with cinnamon, orange juice and raisins),
- pumpkin pie, sweet and savory pancakes, pancakes, pumpkin cookies,
- homemade preserves, e.g. pumpkin and orange jam, pumpkin puree, pumpkin and apple jam.
- pumpkin coffee, a cocktail with the addition of pumpkin puree,
- porridge, risotto, kashotto – everywhere here, adding a pumpkin will be a great idea.
The easiest way is to prepare a puree, pasteurize it in jars and enjoy the benefits of this fruit all year round or simply freeze it.
| Do you know that… |
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| … the heaviest pumpkin weighed over a ton? The specimen bred in Belgium weighed 1190,5 kg. |
Do you like a pumpkin? Do you have any interesting pumpkin recipes? Be sure to share with us in the comment!
Bibliography:
- Stahl W., Sies H., β-Carotene and other carotenoids in protection from sunlight, Am J Clin Nutr, 2012 Nov;96(5)
- Veldhoen M., Ferreira C., Influence of nutrient-derived metabolites on lymphocyte immunity 2015 Jul;21(7), Epub 2015 Jun 29.
- Wang A., Han J., Jiang Y., Zhang D.,Association of vitamin A and β-carotene with risk for age-related cataract: a meta-analysis, Nutrition 2014 Oct;30(10):1113-21
- Kulczyński B., Człapka-Matyasik M., Gramza-Michałowska A .: Nutritional value of pumpkin. Bromatology and Toxicological Chemistry 2016, XLIX, 3, pp. 698-701.
- Sosińska E .: Possibilities of using pumpkin flesh for food purposes