Pumpkin – health benefits

  Pumpkin is one of the oldest agricultural  crop. Currently pumpkin  cultivate approximate in all the world.  Pumpkin  it is a value  cultural and   used to  in human food. Pumpkin is distinguished by a wide range of varieties Pumpkin is a fast-growing vine that creeps along the surface in a similar fashion like that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes…etc. It is one of the most popular field crops cultivated around the world, including in the USA at commercial scale for its fruit, and seeds.

Pumpkin seeds indeed are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. For instance, 100 g of pumpkin seeds provide 559 calories, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol. Further, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.

Pumpkin contains: 5.0 – 13.5% substance soluble, 4.8 – 8.0% sugars, organic acids from 0.03 – 0.01%, 2.0% starch, 1.0 – 1, 2% fiber, 0.8-1.2% protein and 0,2- 0.5% pectin. In 100 grams of fresh pumpkin   contained  14 mg  sodium, 170 mg potassium, 40 mg calcium,  14 mg magnesium, 25 mg  phosphorus and 0,8 mg   iron. Pumpkin differs from other cultures through a high content of beta-carotene (up to 35 mg per 100 grams), vitamins B1, B2, B6, acid: folic, nicotinic pantothenic, pH pumpkin is 5 , 2 – 6.8.

Health benefits of pumpkin:

  It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.

  At 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucosa. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A may help human body protect against lung and oral cavity cancers.

  It is also an excellent source of many natural poly-phenolic flavonoid compounds such as a, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.

  The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.

  It is also rich source of minerals like copper, calcium, potassium and phosphorus.

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