Pumpkin fruit is one of the widely grown vegetables incredibly rich in vital antioxidants, and vitamins. Though this humble backyard vegetable is less in calories, nonetheless, it carries vitamin A, and flavonoid poly-phenolic antioxidants such as lutein, xanthin, and carotenes in abundance.
Weight loss
Pumpkin is rich in fiber, which slows digestion. "Pumpkin keeps you feeling fuller longer," says Caroline Kaufman, MS, RDN and an upwave diet and nutrition expert. "There's seven grams of fiber in a cup of canned pumpkin. That's more than what you'd get in two slices of whole-grain bread."
Pumpkin may be filling, but it's also a low-calorie superstar. "Canned pumpkin is nearly 90 percent
water, so besides the fact that it helps keep you hydrated, it has fewer than 50 calories per serving," Kaufman says.
pumpkin, burn the fat
Pumpkin is a great high nutrient, low calorie food. With only 42 calories per cup and loaded with fiber, pumpkin will keep you full longer, and regulate your blood sugar levels to keep food cravings at bay which helps you eat fewer calories and burn more fat.
keeps eyesight sharp
A cup of pumpkin will meet your daily vitamin A requirements that aid in the integrity of your
vision, especially in dim light according the National Institute of Health.Improves vision
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E
Pumpkin seeds indeed are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. For instance, 100 g of pumpkin seeds provide 559 calories, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol. Further, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, which aids vision, particularly in dim light, according to the National Institutes of Health. Pumpkins are also rich in carotenoids, the compounds that give the gourd their bright orange color, including beta-carotene, which the body converts into a form of vitamin A for additional peeper protection.
Diabetes
Most of the evidence we've seen about pumpkin seeds and prevention or treatment of diabetes has come from animal studies. For this reason, we consider research in this area to be preliminary. However, recent studies on laboratory animals have shown the ability of ground pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil to improve insulin regulation in diabetic animals and to prevent some unwanted consequences of diabetes on kidney function. Decrease in oxidative stress has played a key role in many studies that show benefits of pumpkin seeds for diabetic animals.
Cancer-Related Benefits
Because oxidative stress is known to play a role in the development of some cancers, and pumpkin seeds are unique in their composition of antioxidant nutrients, it's not surprising to find some preliminary evidence of decreased cancer risk in association with pumpkin seed intake. However, the antioxidant content of pumpkin seeds has not been the focus of preliminary research in this cancer area. Instead, the research has focused on lignans. Only breast cancer and prostate cancer seem to have received much attention in the research world in connection with pumpkin seed intake, and much of that attention has been limited to the lignan content of pumpkin seeds. To some extent, this same focus on lignans has occurred in research on prostate cancer as well. For these reasons, we cannot describe the cancer-related benefits of pumpkin seeds as being well-documented in the research, even though pumpkin seeds may eventually be shown to have important health benefits in this area.
Better immunity
Looking for a way to ward off illness and improve your immune system? Try pumpkin. The large shot of vitamin A the fruit provides helps your bodyfight infections, viruses and infectious diseases. Pumpkin oil even helps fight various bacterial and fungal infections. Plus, pumpkin is packed with nearly 20 percent of the recommended amount of daily vitamin C, which may help you recover from colds faster.
It can help you look younger
(beta-carotene inpumpkin helps protect us from the sun's wrinkle-causing UV rays), but the pulp also makes a great, all-natural face mask that exfoliates and soothes. All you need is 1/4 cup pureed pumpkin (not pumpkin pie), an egg, a tablespoon of honey and a tablespoon of milk. Mix, then apply it, wait for 20 minutes or so and wash it off with warm water
Improves vision
Magnesium
One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), thPumpkin seeds are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral). Zinc is important to your body in many ways, including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, ination, and male sexual function.
Many are deficient in zinc due to mineral-depleted soils, drug effects, plant-based diets, and other diets high in grain. This deficiency is associated with increased colds and flu, chronic fatigue, depression, acne, low birth weight babies, learning problems and poor school performance in children, among others.e synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.
Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke, yet an estimated 80 percent of Americans are deficient in this important mineral.
Heart and Liver Health
Pumpkin seeds, rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds
Prostate Health
Pumpkin seeds have long been valued as an important natural food for men's health. This is in part because of their high zinc content, which is important for prostate health (where it is found in the highest concentrations in the body), and also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia (BPH, or enlarged prostate). Research suggests that both pumpkin seed oil and pumpkin seeds2 may be particularly beneficial in supporting prostate health.
*Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the "sleep hormone." Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night's sleep
Anti-Inflammatory Benefits
Pumpkin seed oil has been found to exhibit anti-inflammatory effects. One animal study even found it worked as well as the anti-inflammatory drug indomethacin in treating arthritis, but without the side effects.
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