Historians confirmed that pumpkins originated in Central America over 7500 years ago – domesticated pumpkin seeds were discovered in Mexico. In XVII century it was a new fashion to cook pumpkin in the kitchen – most popular were pumpkin pies.
Pumpkin fruit is one of the widely grown vegetables incredibly rich in vital antioxidants (beta-carotene, lutein, xanthin), vitamins (mainly vitamin A and C), fiber and minerals. It is well known that consuming fruits or vegetables rich in beta-carotene could reduce the risk of developing certain types of cancer, protect from asthma and heart disease as well as delay aging and body degeneration.
Pumpkins vary greatly in shape, size and colors – in most cases they have orange or yellow color but sometimes you can discover dark to pale green, brown, white, red or gray pumpkins. Color of pumpkins depends on yellow-orange poly-phenolic pigments in their skin and pulp. Pumpkin has a hollow center with many small white colored seeds interspersed in a net like structure. Pumpkin seeds are a great source of protein, minerals, vitamins and omega-3 fatty acids.
There are endless options for using healthy pumpkins – pumpkin bread, pumpkin soup, pumpkin puree, pumpkin ravioli, pumpkin pies, pumpkin risotto and pumpkin beer.
Pumpkin health benefits – cardiovascular system
Pumpkin is good for heart health and blood pressure because of natural fiber, potassium and vitamin C. Scientists noted that increased potassium intake could reduce risks of stroke, protect muscle mass, preserve bone mineral density and reduce kidney stone formations. Some studies noted diet high in fiber can reduce risks of coronary heart disease by 40%.
Thanks to phytoestrogens (phytosterols) pumpkin seeds’ oil can prevent hypertension and heart diseases. Actually phytosterols reduce levels of so called “bad cholesterol” (LDL) which can be responsible for several diseases and syndeoms in cardiovascular system.
Pumpkin health benefits – cancer
Pumpkin’s beta-carotene and other antioxidants can be effective in cancer prevention. Research demonstrated positive benefits of the diet rich in beta-carotene (pumpkin) for prostate cancer. Laboratory tests discovered that pumpkin seed oil blocked unhealthy prostate growth in male rats. Similar positive effects were discovered in cases of colon cancer in Japanese population.
Pumpkins’ antioxidants, vitamin A and C act as shields for cells against cancer-causing free radicals.
Pumpkin health benefits – vision
Pumpkins
It is well known that pumpkins keep eyesight sharp – vitamin A promotes good vision, especially in dim light. Pumpkin’s vitamin C, vitamin E and beta-carotene can support eye health and prevent degenerative damages that can lead to blindness. Pumpkin’s antioxidants can also decrease the risk and progression of age-related macular degeneration including cataracts.
A single cup of pumpkin contains over 200% of most people’s recommended daily intake of vitamin A, making it an outstanding option for optical health.
Pumpkin health benefits – immune system
Pumpkins can boost our immune system – plant foods like pumpkins that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients. Vitamin A from pumpkin is a great fighter against infections, viruses and infectious diseases.
Pumpkin health benefits – fertility
According to recent studies, pumpkin’s iron can promote fertility. At the same time, vitamin A in pumpkin (consumed as beta-carotene then converted to vitamin A in the body) is also essential during pregnancy and lactation for hormone synthesis.
Pumpkin health benefits – weight control
Pumpkin’s fiber helps keep you feel fuller longer on fewer calories, which keeps your appetite at bay so you eat less overall. At the same time, fiber slows the digestion.
Pumpkin health benefits – sleep
With pumpkin supper you can sleep better – pumpkin seeds are rich in tryptophan, the amino acid that contributes to sleepiness. Tryptophan is also responsible for helping the body make serotonin, the feel-good neurotransmitter that helps you relax and unwind.
Pumpkin health benefits – skin
Pumpkin can protect your skin and help you look younger – same above mentioned antioxidants (carotenoids) can neutralize free-radicals which are responsible for skin wrinkles. Beta-carotene in pumpkin helps protect the skin from the sun’s wrinkle-causing UV rays.
Pumpkin health benefits – diabetes
Some scientists suggest that pumpkin may help treat diabetes. In scientific tests, pumpkin has been shown to reduce blood glucose levels, improve glucose tolerance and increase the amount of insulin the body produces.
Pumpkin health benefits – mood
It was noted that pumpkin seeds can boost your mood – pumpkin seeds are rich in the amino acid tryptophan which is important element in production of serotonin, one of the major players when it comes to our mood (so called “happy hormone”).
