Pumpkin: Pumpkin is one of the widely grown vegetables incredibly opulent (rich) in vital antioxidants and vitamins. Though this humble vegetable is less in calories, nonetheless, it is full of vitamin A and flavonoid poly-phenolic antioxidants such as xanthin, lutein, and carotenes.
Pumpkin is an expeditious-growing vine that creeps along the surface in a homogeneous fashion like other Cucurbitaceae family vegetables and fruits such as squash, cucumber, cantaloupes etc. It is most popular field crops cultivated around the world, including in the USA at commercial scale for fruits and seeds.
Pumpkins vary in shape, size, and colors. Big pumpkins generally weight 4–6 kg with the most sizably voluminous capable of reaching a weight of over 25 kg. Golden-nugget pumpkins are flat, more minute and feature sweet creamy orange color flesh.
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Nutritional Facts of Pumpkin & Pumpkin Seeds
- It is a very low-calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is affluent in dietary fiber, minerals, anti-oxidants, vitamins.
- Pumpkin a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-E, and vitamin-C.
- At 7384 mg per 100 g, it’s featuring the highest level of vitamin-A, providing about 246% of RDA.
- It is additionally an excellent source of natural polyphenolic flavonoid compounds such as a cryptoxanthin, lutein, ß carotenes, and zeaxanthin. Carotenes converted into vitamin A inside the body.
- Zea-xanthin a natural anti-oxidant which has ultra-violet (UV) rays filtering actions in the macula lutea in the retina of eyes. Thus, it may offer aegis (protection) from “age-cognate macular disease” (ARMD) in the elderly.
- The fruit is also a good source of vitamin B-complex like folates, vitamin B-6 (pyridoxine), thiamin niacin, and pantothenic acid.
- It is also the opulent source of minerals like copper, calcium, phosphorus, and potassium.
- Pumpkin seeds indeed are an excellent source of dietary fiber and mono-unsaturated adipose(fatty) acids, which are good for the healthy heart. In integration, the seeds sources of protein, minerals, and health-benefiting vitamins. 100 g of pumpkin seeds provide 559 calories, 4987 mg of niacin (31% RDA), 30 g of protein, 110% RDA of iron, selenium (17% RDA), zinc (71%) etc, but have no cholesterol. The seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the encephalon.
Health Benefits Of Pumpkin & Pumpkin Seeds
- Pumpkins Keep Eyesight Sharp (Boost Vision)
- Pumpkins Aid Weight Loss
- Pumpkin Seeds Can Help Your Heart ( Lower Blood Pressure)
- Pumpkins May Reduce Cancer Risk
- Pumpkin Seeds Can Boost Your Mood
- Pumpkins Protect Skin
- Pumpkins Can Boost Your Immune System
- Pumpkins Can Help After A Hard Workout