Pumpkin Health Benefits And Nutritional Values


Pumpkin health benefits and nutritional values includes improving eyesight, promoting weight loss, it also regulates blood pressure. pumpkin is good in improving men’s sexual health, promoting restful sleep, pumpkin also help in reducing cancer risk, supporting better immunity, may help treat diabetes. pumpkin health benefits and nutritional values does not end here but can enhance your skin look and rejuvinate your entire health system to the optimum.

What is pumpkin?https://2timexmedia.com/pumpkin/jpg.html

Pumpkin is a highly nutrient-dense food. It is rich in vitamins and minerals but low in calories. There is more than one way to incorporate pumpkin into meals, including salads, soups, desserts, and even as a replacement for butter.

Pumpkin Family:

Pumpkin health benefits and nutritional values has made it a high demand in groceries, pumpkin creeps along the surface in a similar fashion as 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 colour:

Pumpkins, in general, feature orange or yellow exterior skin color; however, some varieties can exhibit dark to pale green, brown, white, red and gray. Yellow-orange pigments largely influence their color characteristics in their skin and pulp. Its thick rind is smooth with light, vertical ribs.

Pumpkin Structure:

In structure, the fruit features golden-yellow to orange flesh depending upon the polyphenolic pigments in it. The fruit has a hollow center, with numerous small, off-white colored seeds interspersed in a net-like structure. Pumpkin seeds are an excellent source of protein, minerals, vitamins, and omega-3 fatty acids.

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Pumpkin Health Benefits.

Helps Your Vision:

A cup of cubed pumpk in contains almost twice the recommended daily intake of vitamin A, which promotes good vision, especially in dim light, It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness, Vitamin A also helps to form and maintain healthy skin, teeth and bones.

Better Sleep:

Pumpkin is rich in tryptophan, an amino acid that is responsible for post-Thanksgiving dinner sleepiness. Tryptophan also contributes to helping the body produce serotonin, the feel-good neurotransmitter that assists you in relaxing and winding down. In addition to promoting better sleep, the serotonin will enhance your mood.

Increases Fertility:

With the ability to balance the hormones and stimulate the metabolism in various ways, pumpkins have traditionally been known to increase fertility in both men and women.

Weight Loss:

Pumpkins are low in calories, making them ideal for people who are trying to lose weight. While their dietary fiber content is not as impressive as some other vegetables, they can help suppress your appetite without compromising your daily caloric intake. so it’s ideal for those seeking to loose some few pounds.

Help Treat Diabetes:

In scientific tests, pumpkins were shown to lower blood glucose levels, thus improving glucose tolerance and increasing the amount of insulin produced by the body. More research is needed before we can say how exactly will pumpkins will be beneficial for people with diabetes, but if you have diabetes, eating pumpkin certainly will not hurt.

Youthful Skin:

Beta-carotene present in pumpkin not only helps us protect our skin from the sun’s harmful UV rays, but the pulp also makes a wonderful, all-natural face mask that not only soothes but also exfoliates. The fruit enzymes, zinc, vitamin A and vitamin C, and alpha hydroxyl acids increase cell turnover, soften the skin, and help control oil production and hormone level.

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Strengthens Bones:

There is a variety of minerals found in pumpkins, making them an important component in boosting bone mineral density. This includes good amounts of copper, phosphorous, iron and magnesium.

 Regulates Blood Pressure:

Pumpkins have ample amounts of fiber, vitamin C, and potassium, all of which are known to support cardiovascular health. Consuming the right amounts of potassium is just as essential as minimizing your sodium intake for the treatment of hypertension.

Regulates Aging:

Zea-xanthinis a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in the retina of the eyes. Thus, it may offer protection from “age-related macular disease” (ARMD) in the older adults.


At 7,384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin-A is a powerful natural antioxidant and is required by the body for maintaining the integrity of skin and mucosa. It is also an essential vitamin for good eyesight. Research studies suggest that natural foods rich in vitamin-A may help the human body protect against lung and oral cavity cancers.

Pumpkin Nutritional Values.https://2timexmedia.com/pumpkin/jpg.html

are packed with nutrients, such as vitamin A, as well as moderate amounts of many other important compounds, including copper, iron, B vitamins, folate, vitamin E, phosphorous and magnesium. In a single cup of this vegetable, there are only 30 calories, which makes it ideal for weight loss diets. There are also several types of polyphenolic antioxidants, low levels of fat, and small amounts of protein and dietary fiber.

See the table below for an in depth analysis of the nutritional values of Pumpkin (Cucurbita spp.).

Fresh, Nutritive value per 100 g. (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 26 Kcal 1%
Carbohydrates 6.50 g 5%
Protein 1.0 g 2%
Total Fat 0.1 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 0.5 g 2%
Folates 16 μg 4%
Niacin 0.600 mg 4%
Pantothenic acid 0.298 mg 6%
Pyridoxine 0.061 mg 5%
Riboflavin 0.110 mg 8.5%
Thiamin 0.050 mg 4%
Vitamin A 7384 IU 246%
Vitamin C 9.0 mg 15%
Vitamin E 1.06 mg 7%
Vitamin K 1.1 mcg 1%
Sodium 1 mg 0.5%
Potassium 340 mg 7%
Calcium 21 mg 2%
Copper 0.127 mg 14%
Iron 0.80 mg 10%
Magnesium 12 mg 3%
Manganese 0.125 mg 0.5%
Phosphorus 44mg 5%
Selenium 0.3 mcg <0.5%
Zinc 0.32 mg 3%
Carotene-α 515 mcg
Carotene-ß 3100 mcg
Crypto-xanthin-ß 2145 mcg
Lutein-zeaxanthin 1500 mcg
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Would you not rather go get your pumpkin now? why wait for the halloween?. Pumpkins is just right food you need to keep healthy and i mean all round health, pumpkins does that for you!

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