by Matt Weik, BS, CSCS, CPT, CSN
Pumpkin is one of the most versatile ingredients you can use in cooking. It’s a nutrient powerhouse, and it’s used in everything from soups to smoothies to muffins — and much more. It is native to north america and quite popular around Halloween and Thanksgiving.
Pumpkin has been around for ages, but only recently have we started to fully understand its benefits. If you are someone who loves pumpkin (and likes feeling good), we are here to tell you why you ought to consider adding pumpkin to your diet.
In this article, we will dive deep into six reasons why you ought to add pumpkin to your diet and how in doing so, it can help improve your health.
Disclaimer: This short article is for informational purposes only, and it not implied to treat or diagnose any condition. It is recommended that you speak with your healthcare provider before changing your nutrition to guarantee that in doing such, it will not interfere with any health condition you may have or medications you may be taking.
6 reasons Why You ought to add Pumpkin to Your Diet
Pumpkin includes numerous essential vitamins and minerals that are good for your health. below are six reasons why you ought to put pumpkin in your diet.
1. highly nutritious and rich in vitamin A
Pumpkin has a great nutrient profile.
One cup of cooked pumpkin of around 245 grams contains:
Fat: 0.2 grams
Calories: 49
Protein: 12 grams
Fiber: 3 grams
Carbs: 12 grams
Vitamin A: 245% Camiseta AS Roma of the reference daily Intake (RDI)
Vitamin C: 19% of the RDI
Copper: 11% of the RDI
Potassium: 16% of the RDI
Manganese: 11% of the RDI
Vitamin B2: 11% of the RDI
Vitamin E: 10% of the RDI
Iron: 8% of the RDI
Small amounts of phosphorus, magnesium, folate, zinc, and several B vitamins.
Besides being full of vitamins and minerals, pumpkin is also relatively low in calories, as it is made up of around 94% water. It Camiseta Ajax is also relatively high in beta-carotene, a carotenoid that our body turns into vitamin A.
2. It’s rich in antioxidants
Antioxidants safeguard the body against totally free radicals, which are responsible for cell damage that can result in cancer, heart disease, and other major health problems.
Pumpkin is especially high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid believed to decrease inflammation in the body and may safeguard against cancer, and promote good vision and healthy skin.
In test-tube and animal studies, these antioxidants have been shown to safeguard the skin against sun damage and lower the risk of cancer, eye diseases, and other conditions.
3. Sharpens your eyesight
As the leaves start turning, it’s time to prepare for the holidays!
One of the most fun ways to get into the spirit is with some pumpkin carving. but did you know there are benefits to pumpkin carving beyond just being a fun family activity? Pumpkins are actually good for your eyesight!
For instance, the beta-carotene content in a pumpkin offers our body with required vitamin A. According to research, vitamin A deficiency is one of the most common causes of blindness.
In an analysis of 22 studies, researchers found that people with higher intakes of beta-carotene had a lower risk of cataracts, which is a common cause of blindness.
In addition, pumpkin includes considerable amounts of vitamins C and E, which work as antioxidants and may help stop totally free radicals from damaging your eye cells.
4. helps in weight loss
Pumpkin has been shown to help with weight loss because of its high fiber content. One cup of cooked pumpkin includes 3 grams of fiber. Fiber helps fill you up and slows down digestion, so you’ll feel full longer without eating as much food. This results in fewer calories consumed overall, which can result in weight loss over time.
5. Lowers your risk of cancer
Cancer is a critical disease in which cells grow abnormally. cancer cells make totally free radicals to help them multiply rapidly.
Pumpkin includes high amounts of carotenoids, which are compounds that function as antioxidants. This helps them neutralize totally free radicals, which may safeguard against certain cancer types.
For instance, Camiseta RB Leipzig researchers who analyzed 13 studies found that people with higher intakes of alpha-carotene and beta-carotene had considerably lower risks of stomach cancer.
In addition, numerous human studies have found that people with higher intakes of carotenoids have lower risks of throat, pancreas, and breast cancers.
6. Heart healthy
The fiber found in pumpkin helps decrease cholesterol levels by binding to fat and passing it out of the body through bowel movements. This helps lower LDL (bad) cholesterol levels while enhancing HDL (good) cholesterol levels. The vitamin C in pumpkin also helps avoid cardiovascular disease by decreasing the risk of blood clots and plaque buildup on the artery walls.
According to studies, those who eat much more potassium-rich foods like pumpkins and squash tend to have lower blood pressure and a decreased risk of strokes — two major risk elements for heart disease.
Pumpkin is also quite high in antioxidants, which may help safeguard “bad” LDL cholesterol from oxidizing. When LDL cholesterol oxidizes, it can clump along the walls of the blood vessels, and it can restrict your vessels and increase your risk of heart disease.
