What are the benefits of pumpkin? Nutriciologist gives reasons to eat more of the vegetable in the fall

What are the benefits of pumpkin? Nutriciologist gives reasons to eat more of the vegetable in the fall

Let’s find out how the product affects health and who shouldn’t eat it.

Nutriciologist, Siberian Wellness expert

“In the fall, you need to gain strength to withstand the winter frosts. Seasonal products will help you do this. Today we will consider the benefits of eating pumpkin”.

Nutrients: health and digestive benefits

Pumpkin is an incredibly useful and delicious vegetable that normalizes digestion and has a beneficial effect on its microbiome. 100 g of the product contains 1.5-2 g of fiber, important for treating constipation and restoring stools.

Pumpkin is rich in:

• Silicon (100% of the daily allowance in raw form). One of its main benefits is its ability to support healthy skin, hair and nails, bones and joints. The trace element is involved in the formation and strengthening of collagen, the main structural protein in bones, joints, skin and blood vessels. It also has antioxidant properties;
• vitamin A and beta-carotene (30% of the daily allowance). These are important elements of the immune system, positively affecting vision, skin and mucous membranes health. Thanks to these properties, pumpkin is good to consume in cold weather to strengthen the immune system;
• copper (10% of the daily allowance). The mineral is essential for the production of blood cells, collagen formation, iron absorption, natural defense against free radicals and regulation of heart rate and blood pressure.

The vegetable also contains B vitamins, C (ascorbic acid), E, cobalt, phosphorus and magnesium.

Now let’s break down the calories (calories/protein/fats/carbohydrates). 100 g of pumpkin contains:

• 22 kcal per 100 g of pumpkin – low calorie for those who watch the figure;
• 1 g protein and 0.1 g fat;
• 4.4 g carbohydrates, of which 4.2 g sugars.

Harm and possible restrictions

The sweeter the pumpkin, the higher the glycemic index it has. This should be taken into account when including the vegetable in the diet of people with type II diabetes and obesity. It is necessary to monitor your well-being and blood sugar fluctuations, as well as consult a doctor in case of individual intolerance and allergies to the product.

The glycemic index (GI) is a classification system for carbohydrates that reflects their effect on raising blood sugar levels.

• The GI of raw pumpkin is 15-22;
• cooked, 75;
• baked, 75-85;

Pumpkin is not recommended for gastritis and inflammation of the gastrointestinal tract because of the content of rough fiber, as well as allergies, gallbladder problems, because it has a choleretic effect. Raw pumpkin is harder to digest and can cause gas in case of SIBR (syndrome of excessive bacterial growth).

Rules for choosing pumpkin

There should be no dents, cracks, soft spots or black spots on the pumpkin. The tail of a ripe product is dark and dry. If it is not, there is a possibility that the vegetable was taken off unripe.

In dessert recipes, it is better to use a sweet pumpkin, and in other recipes – a little less sweet. And most importantly: do not throw away pumpkin seeds: 100 g contains a daily dose of magnesium, silicon, manganese, copper, phosphorus and chromium. They also have B vitamins, zinc, selenium, molybdenum, potassium and iron.

Pumpkin seeds will be especially delicious if they are lightly roasted in a pan and slightly salted. A perfect snack and addition to salads and second courses.

Pumpkin keeps for a long time and can be a great addition to the table in the long winter evenings, filling your home with coziness and incredible smell. Bon appetit!