Nutriciologist names a seasonal drink that improves heart and vascular function

“Fresh juices are considered an element of a healthy diet, and more and more people are including them in their diet. Some start the day with them, others replace fruits and vegetables with them, some prefer them as a snack. And one of the most popular is pumpkin juice. What is it useful and can it replace the product in fresh form? Let’s find out.

Nutrients in pumpkin juice

Freshly squeezed pumpkin juice is not only bright in appearance and pleasant to taste, but also has many useful properties.

These include:

Beta-carotene content. This is a red-orange pigment that is found in some fruits and vegetables and gives them a special color. Muscovy pumpkin, carrots, dark leafy greens and sweet potatoes are particularly rich sources of it. Beta-carotene acts as an antioxidant, protecting cells from free radicals.

Presence of vitamin A. Beta-carotene is converted into vitamin A in the body, keeping bones, skin, eyes and immune system healthy. In addition, the micronutrient also helps heart function and has a favorable effect on blood cholesterol levels. Its deficiency can lead to poor eyesight, dry skin and weakened immunity.

Moisturizing action. In the fall, dry skin and respiratory problems are common. Therefore, at this time it is worth special attention to adapt the body to cooler, windier temperatures and support the digestive system. During the driest season, foods with moisturizing properties include tempeh, barley, millet, mushrooms, almonds and cooked pears. In addition, it is worth supplementing your diet with pumpkin, beets, carrots and parsnips.

Protection against stress. This effect applies to pumpkin seeds: of course, they will not get rid of stress, but they will help reduce the negative health effects that are closely linked to chronic stress, including insomnia and cardiovascular disease. This component of the vegetable contains high amounts of the amino acid tryptophan, which is associated with an increase in serotonin levels, which in turn reduces the likelihood of depression and anxiety.

Calories per 100 g: 38 kcal.

Are juices a complete substitute for fresh fruits and vegetables?

Even taking into account all the benefits of juices, it is impossible to say that they can replace fresh products. There are several reasons for this. The first is that juices are a good source of a number of vitamins and minerals, but most of them are also high in sugar, making it a controversial health drink.

The second reason is the lack of fiber. This is what is found in fresh fruits and vegetables and has an effect on the process of raising blood glucose levels. A person in this case experiences a longer feeling of satiety.

Juices, on the other hand, are devoid of fiber, so they can be called a source of sugar, but they do contain some vitamins that are not found in sugary carbonated drinks.

The importance of fiber is explained by:

1. Positive effects on the cardiovascular system. Consuming more soluble fiber, such as that found in oats and fruits, is associated with a lower risk of cardiovascular disease.

2. Reduced risk of developing diabetes. People who follow a high-fiber diet are less likely to develop diabetes. In addition, this diet plays an important role in stopping the progression of prediabetes into diabetes. Fiber-rich juices may have a moderate effect on satiety and slightly reduce insulin and glucose spikes in response to a sweet drink.

However, this does not mean that drinking juice with pulp is the optimal way to get enough fiber. It only suggests that such a beverage may have a more favorable effect on glycemic response compared to a fiber-free juice.

3. Gut health benefits. Fiber improves gastrointestinal health and promotes positive changes in the gut, which can improve a person’s overall health.

4. Impact on the microbiota. Fiber has a strong influence on the diversity and composition of the gastrointestinal (GI) microbiota – the microorganisms living in the gastrointestinal tract. This diversity and composition can play an important role in overall physical well-being: the bacteria in the gut interact with each other and the human body to influence health and disease.

The GI microbiota of a healthy person typically contains several hundred species, accounting for trillions of microorganisms, so a high-fiber diet is associated with a more diverse microbiota.

5. Positive effects on psychological well-being. This connection can be explained by the interaction between the gut and the brain. The fact is that positive changes in the composition of the gut microbiota caused by higher fiber intake can positively affect neurotransmission (nerve impulse transmission), so sufficient fiber intake leads people to be less likely to suffer from depression.

5. Rate of consumption. Juice is usually consumed more quickly and in greater quantities than fruits and vegetables, but with less impact on satiety and greater caloric intake.

Everyone should eat foods high in fiber, vitamins and minerals that are essential for health and longevity. Of course, it is tempting to believe that these benefits extend to 100% fruit juice. Here, it may seem that beverages should be completely abandoned in favor of fresh produce.

In fact, this is not necessary: it is enough to allocate most of the diet to fruits and vegetables, and juices should be used as a supplement to the diet. In this case, the body will get enough fiber, and drinks as another source of vitamins and minerals will not be harmful to health.

Harm of pumpkin juice

It is worth noting that with individual allergic reactions or intolerance it is worth limiting the consumption of the drink. Also, people with diabetes or problems with kidneys and gallbladder should consult a doctor, since the drink has a choleretic effect. The same applies to those who have a duodenal ulcer, gastritis with low acidity and chronic diarrhea.

Frequent use of pumpkin juice can provoke increased gas and loose stools.