Botanically classified as fruit, squash is used as a vegetable in meals; It is nutritious, tasty and versatile.
Many products, each with their own unique taste, culinary uses, and health benefits. pumpkin variety vardır.
All scientifically Cucurbita They are members of the family and can also be classified as summer or winter squash. Request illustrated pumpkin varieties and names...
What are the Pumpkin Types?
Yellow Pumpkin
One medium (196 grams) yellow squash has the following nutritional value:
Calories: 31
Fat: 0 grams
Protein: 2 grams
Carbs: 7 grams
Fiber: 2 grams
Yellow squash is an excellent source of potassium. Potassium is a mineral that plays a vital role in muscle control, fluid balance, and nerve function.
Due to its mild taste and slightly creamy texture when cooked, yellow squash can be prepared in many ways.
Green pumpkin
One medium (196 grams)green pumpkin It has the following nutrient content:
Calories: 33
Fat: 1 grams
Protein: 2 grams
Carbs: 6 grams
Fiber: 2 grams
It has a harder texture than yellow squash, it can be sautéed like yellow squash, grilled or baked.
Pattypan Squash
Pattypan squash is a small circular squash variety. One cup (130 grams) of pattypan squash provides the following nutrients:
Calories: 23
Fat: 0 grams
Protein: 2 grams
Carbs: 5 grams
Fiber: 2 grams
This type of squash is extremely low in calories and contains a variety of vitamins and minerals, including small amounts of fiber and protein, such as vitamin C, folate, and manganese.
Acorn Squash
Acorn squash; It is one of the small, acorn-shaped zucchini varieties with thick, green skin and orange-colored flesh. The nutritional values of one 10 cm acorn squash are as follows:
Calories: 172
Fat: 0 grams
Protein: 3 grams
Carbs: 45 grams
Fiber: 6 grams
This variety includes vitamin C, B vitamins, and a vital mineral for bone and heart health.magnesium packed with.
It is also rich in fiber and carbohydrates in the form of natural starches and sugars that give pumpkin its flavor.
Acorn squash is usually prepared by dividing it in half, removing the seeds and then frying.
It is roasted with a salty stuffing like sausage and onion, and eaten for dessert with honey or maple syrup. It is also widely used in soups.
One glass (140 grams)pumpkin It contains the following nutrients:
Calories: 63
Fat: 0 grams
Protein: 1 grams
Carbs: 16 grams
Fiber: 3 grams
Bu pumpkin varietyis an excellent vitamin C, both of which act as antioxidants in the body, andbeta carotene is the source.
Antioxidants help protect cells against damage that can prevent some chronic diseases.
For example, a high intake of beta carotene is associated with a lower risk of certain cancers, including lung cancer, while a vitamin C-rich diet provides protection against heart disease.
Pumpkin is used in soups and made dessert.
Spaghetti Squash
Spaghetti squashis a large orange winter squash variety. One cup (100 grams) of spaghetti squash provides the following nutrients:
Calories: 31
Fat: 1 grams
Protein: 1 grams
Carbs: 7 grams
Fiber: 2 grams
Bu pumpkin typeIt is one of the lowest-carb squash, a great choice for those on a low-carb or low-calorie diet because it contains less natural sugar than its other varieties.
To prepare the spaghetti squash, cut it in half and remove the seeds. Fry the halves until the meat is soft. Then use a fork to strip the pasta-like strands.
Chestnut Squash
The nutritional content of one cup (116 grams) of chestnut squash is as follows:
Calories: 30
Fat: 0 grams
Protein: 1 grams
Carbs: 8 grams
Fiber: 1 grams
Chestnut squash is rich in antioxidants alpha and beta carotene, both a precursor to vitamin A and an important vitamin for eye health.
This fruit is also a good source of potassium and vitamin C. It is used in many recipes, from pastry to soup, in both savory and desserts. The seeds are roasted and eaten.
Kabocha Squash
Also known as Japanese pumpkin or buttercup pumpkin - it is a staple in Japanese cuisine and is gaining worldwide popularity. 1 cup (116 grams) of kabocha squash contains the following nutrients:
Calories: 39
Fat: 0 grams
Protein: 1 grams
Carbs: 10 grams
Fiber: 2 grams
Kabocha squash is rich in antioxidants and nutrients, including vitamin C and provitamin A. Kabocha squash can be roasted, boiled, sautéed or used to make soup.
What Are the Benefits of Pumpkin?
Zucchini is a nutrient-rich vegetable.
Good for the heart
Yellow squash can reduce the risk of heart disease, as it contains very little fat and almost no cholesterol. It also contains magnesium, which is known to reduce the risk of heart attack and stroke.
Along with potassium, magnesium helps reduce high blood pressure, while levels of vitamin C and beta-carotene help prevent oxidation of cholesterol.
These nutrients reduce the development of atherosclerosis by preventing the buildup of oxidized cholesterol in the walls of blood vessels.
Pumpkin helps slimming
Although most pumpkin varieties provide most of the essential nutrients for the body, they have very few calories. Its carbohydrate content is also low. All these reasons are an indication that it is a food that helps to lose weight.
Prevents cancer
Pumpkin contains high amounts of antioxidants that help destroy free radicals in the body. High beta-carotene levels provide protection from pollutants and chemicals that can cause cancer.
It is also a rich source of vitamin C that prevents premature aging and cancer and prevents cell division.
Protects bones
Pumpkin contains a lot of manganese and vitamin C. Manganese helps maintain healthy bone structure, calcium absorption, enzyme formation and bone structure, and also improves the mineral density of the spine.
Magnesium also contributes to joint and bone health. Other minerals such as iron, folate, zinc, and phosphorus found in pumpkin contribute to the mineral health of bones and protect against bone resorption.
It is beneficial for eye health
Pumpkin contains high amounts of beta-carotene and lutein. Lutein plays an important role in preventing the onset of cataracts and macular degeneration that often lead to blindness.
Good for colon health
The abundant fiber content of pumpkin is beneficial for colon health. Fiber helps rid the body of toxins and protects colon health by preventing constipation.
Protects prostate health
Pumpkin is effective in relieving the symptoms of a condition called benign prostatic hypertrophy or BPH. This disease is characterized by a problematic enlarged prostate gland that causes difficulties in both urinary and sexual functions.
Reduces PMS symptoms
Zucchini is a good source of manganese. One study proved that women who consumed high amounts of this mineral from food experienced less mood swings and cramps than others.
Strengthens immunity
The vitamin C found in pumpkin strengthens the immune system, which prevents colds and fights allergies.
Prevents constipation
Its high fiber content not only supports colon health but also prevents constipation.
Supports digestion
Doctors recommend consuming plenty of fiber-rich foods to speed up the body's digestive process.
Acorn squash contains a good amount of dietary fiber and helps facilitate bowel movements. Its consumption can help alleviate the symptoms of digestive problems and conditions such as constipation and bloating.
The dietary fiber in this vegetable also helps fight high blood sugar levels. In this way, it can help resist the onset of diabetes.
Regulates blood pressure
This vegetable is rich in potassium. Intake of this mineral can help relax blood vessels and arteries.
It effectively lowers high blood pressure. Potassium is also required by the body for fluid balance in tissues and cells.
Vegetables also contain magnesium, and this mineral mainly aids in potassium absorption. It also contains zinc, which plays a role in maintaining normal blood pressure in the human body.
It lowers cholesterol levels
The fact that pumpkin is high in fiber is an indication that it can lower and maintain cholesterol levels.
Cholesterol is one of the causes of cardiovascular disease and stroke. Therefore, eating pumpkin regularly helps manage cholesterol levels.
Prevents asthma
Beta-carotene is an antioxidant. This antioxidant is found in high levels in pumpkin. Studies have found that people with high beta-carotene intake have a lower risk of developing asthma.
Skin Benefits of Pumpkin
Vegetables are good for the skin in general, and pumpkin is one of them. Rich in vitamins, minerals and antioxidants, pumpkin is very beneficial for the skin.
Protects skin health
Kabak is an excellent source of vitamin A. It contains beta-carotene that is converted into vitamin A in the body. Being a powerful antioxidant, vitamin A is essential for maintaining the health of the skin.
Prevents skin aging
One of the main benefits of squash includes protecting against the harmful effects of sun exposure and preventing dehydration.
What's more, it contains high levels of vitamin C, which fights free radicals in the body and thus prevents signs of aging such as fine lines, wrinkles and pigmentation. Regular consumption of pumpkin keeps the skin moist.
Benefits of Pumpkin to Hair
Pumpkin is a rich source of beta-carotene, a safe, non-toxic form of vitamin A. This pigment is vital for the creation and maintenance of healthy hair. It prevents hair breakage and promotes optimum growth.
