Pumpkins (Cucurbita pepo) belong to the Cucurbitaceae family, which is also known as the gourd or squash family. Pumpkins are often yellow to orange in color, and they vary from flat to round and oblong.
What is pumpkin?
Pumpkin is a fruits of certain varieties of squash, belong to the cucurbitaceas family, which is also known as the ground for squash family. Botanically pumpkin fruits a type of berry. It is grow as sprawling vines with large heat-shaped leaves about 2.5 to 4 meters(8 to 10 feet) apart.
Pumpkins are often yellow to orange in color, and they vary from flat to round and oblong; Some have white peel. The rind is smooth and usually lightly pubescent or ribbed. The fruit stem is rigid and woody, erect and angular. The fruits ripen in early autumn and can be stored for a few months in a dry place well above zero temperature.
In Europe and South America, pumpkin is served primarily as a vegetable and is used alongside other winter squashes.
In the United States and Canada, pumpkin pie is a traditional Thanksgiving and Christmas dessert. Canned pumpkin is usually made from C. moschata and can be mixed with other winter squash, such as butternut squash (also C. moschata).
In the US, pumpkin usually refers to Cucurbita pepo, which is an orange type of winter squash. In other regions, such as Australia, pumpkin can refer to any type of winter squash.
Healthy benefits of pumpkin
A member of the carotenoid family, the pigment responsible for the vibrant orange color found in many fruits and vegetables. Pumpkins are particularly rich in beta-carotene, which gives them their distinctive color. Upon intake, the body converts beta-carotene into active vitamin A through a process that occurs primarily in the liver.
1. It is rich in nutrient
Pumpkin is a nutrient-rich addition to your diet providing a diverse range of essential vitamins, minerals and antioxidants that collectively contribute to overall health and well-being. The nutritional benefits of pumpkins extend far beyond their seasonal appeal, making them a valuable option for year-round consumption.
2. Make your skin health
Vitamin A contributes significantly to skin health. It helps in regulation of skin cell turnover, promotes continuous renewal of skin cells. This process helps maintain healthy skin texture and tone. Vitamin A also plays a role in reducing the appearance of fine lines and wrinkles, making it a key ingredient in many skin care products. Additionally, the anti-inflammatory properties of vitamin A may help reduce some skin conditions, such as acne.
3. Support the immune system
Vitamin A plays an important role in strengthening the body's immune system. It is helpful in maintaining the integrity of mucosal surfaces, which are found in the respiratory, digestive, and urinary tracts. These mucosal surfaces act as barriers against pathogens, helping to prevent infection. Vitamin A also plays a role in the production and function of white blood cells, which are essential components of the immune response.
4. Help to growth and developing
Particularly important during periods of growth and development, vitamin A is essential for proper bone growth and skeletal development. It also plays a role in reproductive health, including the development of healthy sperm cells in men and regulation of the menstrual cycle in women. Adequate vitamin A intake is especially important for children, as it aids in the development of various body systems and ensures optimal growth.
Facts benefits
Regulating blood pressure
Results from a 2017 study of 2,722 participants suggested that consuming adequate potassium may be just as important as reducing sodium in treating high blood pressure. HBP is a risk factor for cardiovascular disease (CVD). Typically, reducing sodium intake involves eating foods that contain little or no salt.
According to the National Institutes of Health (NIH) Office of Dietary Supplements, consuming more potassium may also reduce the risk of other types of CVD. More research is needed to confirm the effects of pumpkin consumption on stroke and CVD risk.
Reducing the risk of cancer
A 2016 study suggests a positive association between a diet rich in beta-carotene and tumor suppression in prostate cancer.
Results from a 2014 cross-sectional study also showed that beta-carotene slowed the development of colon cancer in a Japanese population.
Protects against age-related eye problems
The National Eye Institute conducted a clinical trial in 2019 called the Age-Related Eye Disease Study (AREDS).
The results showed that higher doses of vitamin C, vitamin E and beta-carotene were associated with a significantly reduced risk of age-related macular degeneration.
Preventing and controlling diabetes
A 2019 study suggests that a combination of two plant extracts, one of which was a pumpkin polysaccharide, reduced blood sugar levels in rats.
Although the study did not involve humans, the research shows some potential for these plant compounds to limit type 2 diabetes.
Because of their effects on blood sugar, scientists may be able to convert them into an anti-diabetic drug, although further studies are needed.
Pumpkin Nutrition
One cup (245 grams) of canned pumpkin provides
- Calories: 137
- Protein: 3 grams
- Fat: 7 grams
- Carbs: 19 grams
- Fiber: 7 grams
- Vitamin A: 209% of the Daily Value (DV)
- Vitamin K: 37% of the DV
- Copper: 28% of the DV
- Vitamin E: 22% of the DV
- Iron: 18% of the DV
- Magnesium: 13% of the DV
- Riboflavin: 10% of the DV
- Vitamin B6: 10% of the DV
- Vitamin C: 10% of the DV
- Potassium: 10% of the DV
Pumpkins are an excellent source of fiber. The recommended intake of fiber for adults is between 25 grams to 38 grams per day.
Fiber slows down the rate of absorption of sugar in the blood, promotes regular bowel movements and aids digestion. Consuming healthy fiber may also help reduce the risk of colon cancer.
Conclusion
In conclusion, Pumpkin is a powerhouse of nutrition, rich in vitamins, minerals and antioxidants that contribute to overall health and well-being. Rich in beta-carotene, supports vital functions such as maintaining clear vision, promoting healthy skin, strengthening the immune system, and aiding in proper growth and development.
Pumpkins are much more than decorative symbols of the fall season. Their vibrant orange color is a visual representation of the nutritional benefits they provide. From its humble origins in America to its widespread culinary and cultural importance today, pumpkins have earned a special place in our diets and traditions.