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  • Writer's pictureRoberta Scirea

It’ Pumpkin Season! Let’s uncover its Benefits and How to Eat

The protagonist of the autumn, with its colors and the warm atmosphere that it magically able to give. The leaves are beginning to turn, the chill in the air especially in the morning and the pumpkins that are all around.Pumpkin isn’t just a heart-warming decoration, it is a vegetable (it’s actually a fruit! I will explain below here) full of nutritional benefits that the nature gifted us, especially to heat us and prepare to the colder season. According to Ayurveda , Pumpkin stimulates feelings of contentment and relaxation and it is best if shared among friends and family, as it invites these kind of feelings. Soft yet hearty, pumpkin will satisfy your stomach on a cool autumn day.


What are the benefits?


Pumpkin is a type of winter squash that’s in the same plant family as cucumbers and melons. It’s technically a fruit since it contains seeds. But in terms of nutrition, it’s more like a vegetable and here are 6 impressive benefits :


1. Better Immunity

Pumpkin is filled with a great amount of vitamin A which helps your body fight infections, viruses and infectious diseases. Besides, this fruit contains almost 20% of the recommended amount of daily vitamin C, which may help you recover from colds faster.

2. Lower Cancer Risk

The high levels of Beta-carotene make pumpkin great for your eyes and skin and also in Fighting cancer. Research shows people who eat a beta-carotene-rich diet may have a lower risk of some types of cancer, including prostate and lung cancer.

Also Vitamins A and C are both antioxidants, and they act as powerful warriors for your cells against cancer-causing free radicals.


1. Weight Management

Pumpkin is rich in fiber, which slows digestion. "Pumpkin keeps you feeling fuller longer," says Caroline Kaufman, MS, RDN

Nevertheless Pumpkin may be filling, it is a low-calorie fruit!


2. Improve your Vision

The orange color of pumpkin that we see, it is the ample amount of beta carotene which is converted to vitamin A in the body. Vitamin A is vital for eye health and helps the retina absorb and process light. One cup of pumpkin contains more than 200% of most people's recommended daily intake of vitamin A. Also, it contains two antioxidants (lutein and zeaxanthin) that help prevent cataracts and may even slow the development of macular degeneration.


3. Younger-Looking Skin

Beta carotene helps protect our skin from the damage of UV rays. Besides, According to the BBC’s Good Food, the excellent mix of vitamins C, E and beta-carotene found in pumpkin all act as super powers to nourish and protect our skin. “Vitamin C is not naturally made by the body and so it is important we get it from the diet every day, as it plays a part in collagen formation, helps to prevent bruising and helps with wound healing,” BBC says. Vitamin E is “an excellent antioxidant” and works with vitamin C to protect against sun damage.


Need some ideas on how to enjoy it?

Pumpkin is a great recipe addition as it has a mild flavor and fits into a wide range of diets and it can be stored in a cool, dark place for up to 2 months.

Here are some simple tips for including pumpkin in a healthful diet:

  • - Make your own pumpkin Soup adding carrots, potato puree instead of buying canned

  • - Pumpkin risotto

  • - Pumpkin ravioli

  • - Use pumpkin to make a quick treat with chocolate yogurt by combining Greek yogurt, pumpkin puree, honey, cinnamon, and cocoa powder

Experiment with the different ways to use it for your health for the health of your entire body and mind, while eat it and enjoy its color and decoration magical power!


Happy Tuesday and have a great week!

Roberta


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