What’s a pumpkin?
Pumpkins are a part of the Cucurbitaceae or squash household and are giant, spherical and vibrant orange with a barely ribbed, robust but clean outer pores and skin. Contained in the pumpkin are the seeds and flesh. When cooked, the entire pumpkin is edible – the pores and skin, pulp and seeds – you simply must take away the stringy bits which maintain the seeds in place.
Uncover our full vary of well being profit guides or try a few of our greatest pumpkin recipes, from vegan pumpkin soup to pumpkin cheescake.
Dietary profile of pumpkin
An 80g serving of pumpkin (boiled) supplies:
- 10Kcal / 42KJ
- 0.5g Protein
- 0.2g Fats
- 1.5g Carbohydrate
- 1.4g Sugars
- 1.2g Fibre
- 67mg Potassium
- 764mcg Carotenes
- 6mg Vitamin C
An 80g portion of pumpkin (roughly 3 heaped tablespoons, diced and cooked) counts as one portion of your five-a-day. Check out our printable infographic to find what counts as 5-a-day.
Prime 5 well being advantages of pumpkin
1. Might help wholesome pores and skin
Pumpkins are filled with skin-friendly vitamins, together with nutritional vitamins C and E, in addition to beta-carotene, all of which play an vital position in the well being of our pores and skin.
Vitamin C isn’t naturally made by the physique, so it is vital we get it from our weight loss program, because it performs a component within the formation of collagen which retains pores and skin plump and agency, vitamin C additionally helps stop bruising and promotes wound therapeutic.
Vitamin E is a superb antioxidant and works with vitamin C to assist shield towards solar injury and dryness. Vitamin A, or beta-carotene, can also be concerned in pores and skin safety from the solar’s UVB rays and might assist shield towards sunburn, though sunscreen continues to be wanted!
2. Might help eye well being
Low ranges of vitamin A has been linked with lowered imaginative and prescient and even blindness. Beta-carotene, in addition to nutritional vitamins C and E, assist shield eyes and cut back the danger of age-related eye ailments. Pumpkin can also be a superb supply of two carotenoids known as lutein and zeaxanthin, ranges of which have been linked to a lowered danger of cataracts.
3. Might help the immune system
As indicated by their vibrant orange color, pumpkins include beta-carotene, which is transformed to vitamin A when consumed. Analysis has demonstrated that vitamin A performs an vital position in selling immune perform. Vitamin C additionally contributes to immune exercise facilitating immune cell exercise and rising white blood cells.
4. Might assist cut back the danger of metabolic syndrome
Metabolic syndrome is the medical identify for a mixture of situations together with diabetes, weight problems and hypertension. Collectively, these situations will increase your danger of coronary coronary heart illness and stroke.
A 2015 examine in Japan discovered that diets excessive in carotenoids, that are pigments present in fruit and greens that give them their orange, yellow and inexperienced colors, might assist stop the event of metabolic syndrome.
5. Might assist stop most cancers
Whereas there are not any single ‘superfoods’ that may stop most cancers and sure danger elements for most cancers are unrelated to weight loss program, there may be proof that consuming a nutritious diet can cut back the danger of most cancers. Along with this, the antioxidant properties of carotenoids, nutritional vitamins A and E, all of that are present in pumpkin, might shield towards sure cancers, comparable to breast most cancers.
Is pumpkin secure for everybody?
Typically secure for most individuals, there are some people who might expertise allergy to pumpkin, this can be resulting from cross reactivity with different fruits from the identical Cucurbitaceae household.
Chemical substances in pumpkin seed seem to have a diuretic impact and consuming a big amount in a single go might enhance the quantity of fluid and electrolytes eradicated within the urine. If you’re on sure prescribed medicines, together with lithium, it is best to confer with your GP or healthcare skilled for additional recommendation.
Wholesome pumpkin recipes
Pumpkin hummus
Creamy pumpkin & lentil soup
Rooster with pumpkin & chickpeas
Extra wholesome pumpkin & squash recipes
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This text was final reviewed on 31 August 2021 by Kerry Torrens.
Nicola Shubrook is a dietary therapist and works with each personal shoppers and the company sector. She is an accredited member of the British Affiliation for Utilized Diet and Dietary Remedy (BANT) and the Complementary & Pure Healthcare Council (CNHC). Discover out extra at urbanwellness.co.uk.
Kerry Torrens is a certified Nutritionist (MBANT) with a publish graduate diploma in Personalised Diet & Dietary Remedy. She is a member of the British Affiliation for Diet and Way of life Drugs (BANT) and a member of the Guild of Meals Writers. Over the past 15 years she has been a contributing creator to numerous dietary and cookery publications together with BBC Good Meals.
All well being content material on bbcgoodfood.com is offered for basic data solely, and shouldn’t be handled as an alternative to the medical recommendation of your personal physician or some other healthcare skilled. When you’ve got any considerations about your basic well being, it is best to contact your native healthcare supplier. See our web site phrases and situations for extra data.
