Pumpkin, cucurbitaceae It belongs to the family. Although generally known as a vegetable, it is scientifically a fruit because it contains seeds.
Beyond being a popular flavor, it is nutritious and has many health benefits.
Here "What is a pumpkin", "what are the benefits of pumpkin", "what vitamins are there in pumpkin" The answer to your questions ...
Nutritional Value of Pumpkin
Pumpkinhas an impressive nutritional profile. The vitamins in one cup (245 grams) of cooked pumpkin are:
Calories: 49
Fat: 0.2 grams
Protein: 2 grams
Carbs: 12 grams
Fiber: 3 grams
Vitamin A: 245% of the Reference Daily Intake (RDI)
Vitamin C: 19% of the RDI
Potassium: 16% of the RDI
Copper: 11% of the RDI
Manganese: 11% of the RDI
Vitamin B2: 11% of the RDI
Vitamin E: 10% of the RDI
Iron: 8% of the RDI
Small amounts of magnesium, phosphorus, zinc, folate and a few B vitamins.
In addition to containing vitamins and minerals, pumpkin It is relatively low in calories with 94% water content.
It is also very high in beta carotene, a carotenoid that turns into vitamin A in our bodies.
Also, pumpkin's core is edible, nutritious, and has many health benefits.
What Are the Benefits of Pumpkin?
It reduces the risk of chronic diseases
Free radicals are molecules produced by our body's metabolic process. While highly unstable, they also have beneficial roles such as destroying harmful bacteria.
However, excess free radicals in our body create a condition called oxidative stress, which is linked to chronic diseases, including heart disease and cancer.
PumpkinContains antioxidants such as alpha carotene, beta carotene, and beta cryptoxanthin. These neutralize free radicals and prevent them from damaging our cells.
Test-tube and animal studies have shown that these antioxidants protect the skin against sun damage and reduce the risk of cancer, eye diseases and other ailments.
Contains immune-boosting vitamins
Pumpkin It contains nutrients to strengthen the immune system.
First, in our body Vitamin A It is high in beta carotene, which turns into form.
Studies show that vitamin A can boost the immune system and help fight infections. Conversely, people with vitamin A deficiency may have a weaker immune system.
PumpkinIt is also high in vitamin C, where it increases white blood cell production, helps immune cells work more effectively, and helps wounds heal faster.
Besides the two vitamins mentioned above, pumpkin It is a good source of vitamin E, iron and folate - all of which can strengthen the immune system.
Protects eyesight
It is common for vision to decrease with age. Eating the right foods can reduce the risk of vision loss.
PumpkinThere are plenty of nutrients that will strengthen our eyesight as our body ages.
For example, its beta carotene content provides the body with essential vitamin A. Studies show that vitamin A deficiency is a very common cause of blindness.
In an analysis of 22 studies, scientists discovered that people with higher beta-carotene intake had a lower risk of cataracts, a significant risk of blindness.
Pumpkin also lutein and zeaxanthinIt is one of the best sources of, both of which are compounds that lower the risk of age-related macular degeneration (AMD) and cataracts.
Additionally, it contains good amounts of vitamins C and E, which act as antioxidants and can prevent free radicals from damaging eye cells.
Pumpkin helps slimming
Pumpkinis a nutrient-dense food. Despite being packed with nutrients, it's low in calories.
PumpkinOne bowl (245 grams) of milk has less than 50 calories and consists of about 94% water.
Therefore pumpkin It promotes weight loss because even if you consume more of other carbohydrate sources (such as rice and potatoes) you will still get fewer calories.
Moreover, pumpkin It is a good source of fiber that can help suppress appetite.
Its antioxidant content lowers the risk of cancer
Cancer is a serious disease in which cells grow abnormally. Cancer cells produce free radicals to multiply rapidly.
Pumpkinis high in carotenoids, which are compounds that can act as antioxidants. This allows them to neutralize free radicals that may protect against certain cancers.
For example, an analysis of 13 studies showed that people with higher intake of alpha carotene and beta carotene significantly reduced their risk of developing stomach cancer.
Similarly, many other human studies have found that individuals with a higher intake of carotenoids have a lower risk of throat, pancreatic, breast, and other cancers.
Good for heart health
PumpkinContains a variety of nutrients that can improve heart health. Depends on heart health potassiumIt is high in vitamin C and fiber.
For example, studies show that people with higher potassium intake have lower blood pressure and lower risk of stroke - two risk factors for heart disease.
Pumpkin It is high in antioxidants, which can protect the "bad" LDL cholesterol from oxidizing.
Decreases asthma attacks
PumpkinIts antioxidant properties protect the respiratory system from infections and reduce asthma attacks.
Prevents peptic ulcer
Pumpkin It is a great detoxifying food. It is an innate diuretic that is useful for cleansing toxins and waste from the body. Pumpkinmedicinal properties of peptic ulcer calms the gastrointestinal tract to prevent
Relieves stress and depression
In the body tryptophan deficiency often leads to depression. PumpkinIt is rich in L-tryptophan, an amino acid that reduces depression and stress. PumpkinIts soothing properties are very effective in treating insomnia.
Prevents inflammatory diseases
Regularly pumpkin consumption reduces the risk of developing inflammatory diseases such as rheumatoid arthritis.
Benefits of Pumpkin for Hair
Pumpkin, Thanks to its rich nutritional value, it provides many benefits to the hair.
Helps hair grow healthily
PumpkinIt is a rich source of minerals including potassium and zinc. Potassium helps keep the hair healthy and grow.
Zinc helps preserve collagen and therefore plays an important role in supporting the health of the hair. It also contains folate, an important B vitamin that stimulates hair growth by improving blood circulation.
It is a great conditioner for dry hair
If you have dry hair pumpkin You can prepare a simple conditioner using. 2 cups all you have to do is chopped and cooked pumpkin with 1 tablespoon coconut oil, 1 tablespoon honey and 1 tablespoon yogurt.
In the food processor or blender pumpkin and mash with yoghurt mixture. Then add coconut oil and honey to make a smooth mixture.
Apply to damp shampooed hair, wear a plastic shower cap, and let it sit for 15 minutes. Rinse well and style as usual.
Skin Benefits of Pumpkin
Pumpkin It contains nutrients that are beneficial for the skin. First, it's high in carotenoids like beta carotene, which the body turns into vitamin A.
Studies show that carotenoids like beta carotene can act as a natural sunscreen.
When ingested, carotenoids are transported to various organs, including the skin. Here they help protect skin cells against harmful UV rays.
Pumpkin It is also high in vitamin C, which is essential for healthy skin. Your body collagen It needs this vitamin to make it a protein that keeps the skin strong and healthy.
The second reason to use the pumpkinIt contains lutein, zeaxanthin, vitamin E and many other antioxidants, which are stated to strengthen the skin's defense against UV rays.
Face Masks Prepared with Pumpkin
Pumpkin It has rich minerals and exfoliating properties that can help remove dead skin cells from the skin.
Thus, it improves the texture of the skin and makes it bright. Request Pumpkin Skin Mask Recipes...
Pumpkin Mask Recipes
To treat damage caused by UV rays
OatThe high levels of antioxidants in the sun help treat damage caused by the harmful UV rays of the sun and pollution.
Oats are also considered an excellent cleanser because it contains saponin, a compound that effectively removes oil and dirt from the skin.
The honey contained in this mask helps maintain the moisture of the skin and tightens the skin pores.
Materials
Honey - a few drops
- Oats (with earth) - 1 tablespoon
- Pumpkin Puree - 2 tablespoons
Application
In a bowl, mix 2 tablespoons of pumpkin puree, a few drops of honey and 1 tablespoon of oats.
Mix well to form a smooth paste.
Apply this paste on your face and massage for a while.
- Then wait 15 minutes and wash it off.
Use this mask once a week for best results.
To brighten the skin
Raw milk is considered the best ingredient in skin lightening as it is loaded with lactic acid, proteins and minerals. In addition, it helps your skin retain moisture and prevents dryness.
Materials
- Raw milk - 1/2 teaspoon
- Pumpkin Puree - 2 tablespoons
- Honey - 1/2 teaspoon
Application
Add 1/2 teaspoon of honey, 2 tablespoons of pumpkin puree and 1/2 teaspoon of raw milk to a bowl.
Apply this mixture on your face.
Leave it on for 15 minutes. Cover the neck area with this mask as well.
- Then wash your face with lukewarm water.
Use this mask at bedtime and twice a week for effective results.
For black spots
Limonis a natural ingredient with a high amount of vitamin C with bleaching properties that can help reduce dark spots and brighten skin.
In a small bowl, add a few drops of lemon juice and 1 tablespoon of pumpkin puree.
- Mix well and 2Vitamin E capsuleadd.
Again, mix the mixture and apply the mask on your face.
- Wait 15-20 minutes.
- After that, wash your skin with water.
Use this mask once a week for desired results.
To remove dead skin cells
Chickpea flour It is an excellent natural ingredient with various health and beauty benefits.
The peeling properties found in chickpea flour help remove dead skin cells and regenerate cells. In addition, it helps to remove skin tan by making your skin brighter.
Materials
- Chickpea flour - 2 teaspoons
- Pumpkin Puree - 1 tablespoon
Application
In a bowl, mix 2 teaspoons of chickpea flour, 1 tablespoon of pumpkin puree.
Wash your face with water and apply the mask on your face.
- Then wait 15-20 minutes.
You can also cover your eyes with cucumber slices.
- After that, wash your face with water.
Use this mask once a week for best results.
For a radiant skin
Cinnamonis a natural ingredient that has various skin benefits and can aid in removing dead skin cells and improving blood circulation. It also contains properties that naturally lighten the skin.
Materials
- Honey - 1 tablespoon
- Pumpkin Puree - 2 tablespoons
- Cinnamon powder - 1 tablespoon
- Milk - 1 tablespoon
Application
Mix 2 tablespoons pumpkin puree with 1 tablespoon honey, 1 tablespoon milk and 1 tablespoon cinnamon powder.
Apply this mixture on your skin and wait 20 minutes.
- Then wash your face with lukewarm water.
Use this mask twice a week for best results.
What Are the Harms of Pumpkin?
Pumpkin It is very healthy and safe for most people. However, some people pumpkin May experience allergies after eating.
Pumpkin It is a diuretic, increases the amount of water and causes the body to pass it out through urine.
This effect can harm people taking certain medications such as lithium. Diuretics can impair the body's ability to remove lithium and cause serious side effects.
As a result;
Rich in vitamins, minerals, and antioxidants pumpkinis incredibly healthy.
What's more, its low calorie content aids in weight loss.
The nutrients and antioxidants it contains strengthen the immune system, protect eyesight, reduce the risk of certain cancers, and improve heart and skin health.
