Largely associated with the spooky festival of Halloween, Pumpkins hold more value than being merely used as Halloween decorations. Pumpkins, scientifically belonging to the fruit family, contain nutrients similar to that of vegetables. It has several health benefits. Not just the fruit, but its seeds too are very healthy. To know more about its nutritional value, we talked to Dr. Sangeeta Malu, Nutritionist at MGM Medical College and Nehru Children’s Hospital and Research Center, Indore.
Benefits Of Pumpkin
Our expert Nutritionist, Dr. Sangeeta explains the following benefits:
Very rich in nutrients
Per 100 grams serving of pumpkin contains
- Fat: 0%
- Energy: 25 Kcal
- Protein: 1.4 g
- Phosphorus: 30 mg
- Calcium: 10 mg
- Carbohydrates: 7 g
- Carotene: 50 ug
- Magnesium: 38.5 mg
- Vitamin A: 170%
- Apart from these, it has potassium, magnesium and vitamins such as vitamin C and E. It is also rich in water and fibre.
Weight Loss
Pumpkin is low in carbohydrates and calories, which promotes weight loss in a person. It also consists of more than 90% of water, which helps keep your body hydrated. Also, the high fiber content lowers the appetite, which helps in eating less or avoiding overeating, hence preventing weight gain.
High In Antioxidants
It has the alpha and beta carotene, that protects us from harmful sun rays, especially sunburns. The antioxidants may also help in lowering the risk of certain cancers, such as those of stomach, breast, pancreas, etc.
Good For Eyesight
Pumpkin is a great source of vitamin A, the vitamin required to keep your eyes healthy. It has lutein and zeaxanthin, which not only protects our eyes from vision loss, but also enhances it.
Good For Heart
Rich in nutrients, pumpkin is good for heart health. It contains lots of antioxidants, fiber, potassium, etc, which are all associated with lowering the risk of certain heart diseases.
How To Consume?
The most common preparation of pumpkin in every Indian household is done in the form of a vegetable, served with chapati. However, some other ways of including pumpkin in your daily diet can be in the form of: smoothies, pumpkin pie, soups, kheer, cutlets, etc. Our expert says that it can be used like a potato in various dishes for the purpose of binding the ingredients together.
Benefits Of Pumpkin Seeds
As stated above, not only the fruit, but its seeds as well are very beneficial for health. It is counted amongst the super seeds. Dr. Sangeeta explains its benefits, which are:
Rich In Nutrients
Pumpkin seeds are rich in many nutrients, some of which are:
- Protein: 24.3 g
- Energy: 584 Kcal
- Phosphorus: 830 mg
- Calcium: 50 mg
- Magnesium: 262 mg
- Fat: 47.2 gm
- Iron: 5.5 mg
Consists Healthy Fats
Pumpkin seeds contain mono-unsaturated fatty acids and omega- fatty acids, which are healthy and beneficial for the proper functioning of the body. Fatty acids also keep the heart healthy.
Happy Menstruation
Pumpkin seeds can help you have a regular menstrual cycle and prevent menstrual cramps that are very common.
Improves Sleep Cycle
They are high in tryptophan, a type of amino acid that helps in improving the sleep cycle and the quality of sleep.
High In Magnesium
Due to higher contents of magnesium, it helps in controlling high blood pressure and reduces the risk of heart diseases. Magnesium is also known to fight depression.
Male fertility
Pumpkin seeds contain zinc, which benefits the quality of the sperms and enhances the fertility in men.
How To Consume?
Consume only 1-2 Tbsp. of pumpkin seeds, as excess consumption can sometimes lead to complications and even increase body weight since it contains lots of fats. They can be roasted and consumed like other dry fruits. You can make chikki out of it or prepare a milkshake. It can even be combined with jaggery to make laddoos as a healthier sweet alternative.
Therefore, loaded with benefits, both the pumpkin fruit and its seeds are extremely beneficial for our health. Rich in antioxidants, they can also improve your mood as well as immunity. Thus, including pumpkins in your daily diet is something you must surely consider.
