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Pumpkins – what’s the first thing you think of? Whether the first thing that crosses your mind is a pumpkin pie, Thanksgiving or Halloween night, you should perhaps consider the following:
- One cup of cooked pumpkin has mere 50 calories and about 3 grams of fiber (more fiber than kale)
- One cup serving of pumpkin puree have 1,906 micrograms of vitamin A
- One cup of cooked pumpkin has 564 milligrams of potassium (10 percent of daily requirements)
- One ounce of pumpkin seeds has around 1.7 grams of fiber
- One cup of pumpkin has 3.4 milligrams of iron
- One cup of canned pumpkin has half a gram of fat
- One cup of cooked pumpkin has more than 11 milligrams of vitamin C (20 percent of daily requirements)
- Pumpkins are 90 percent water
Pumpkins are nutrient-packed food that should be a common dish during the fall season. These ubiquities fall fruits are one of the most delicious health-boosting snacks. The most important thing is their contribution to overall health – bright orange color implies the rich content of beta-carotene, which converts to vitamin A in the body, while pumpkin seeds are rich in zinc, protein, magnesium and omega-3s. What does this mean? Vitamin A supports vision and protects against degenerative effects of aging, and rich nutrients in pumpkin seeds promote prostate and heart health.
How well do you know health potential of pumpkins? Here are the reasons why you should include pumpkin into your diet.
#1 Digestive health – pumpkins promote healthy digestion
Fiber is the key nutrient that regulates healthy digestion – most people only get half of daily-recommended amount, which is 30-50 grams. Due to rich content of fiber, pumpkins satisfy your daily dietary fiber needs.
Pumpkins also increase satiation (help you feel fuller for longer) and slow down digestion.
#2 Heart health – fiber protects from heart disease
One study conducted over a 10 years span that included over 67,000 women showed that those who have a diet high in fiber reduce the risk of heart disease.
#3 Prostate health – pumpkin seeds contribute to prostate cancer prevention
Phytosterol are the compounds in pumpkin seeds that protect the prostate.
Pumpkin seeds also contain compounds that lower the conversion of testosterone to dihydrotestosterone. Due to rich amount of zinc, pumpkin seeds should make a way to every men’s diet plan – several studies showed that zinc helps slow down the progression of prostate malignancy and contributes to the prevention of prostate cancer.