Pumpkins are one of the more wholesome vegetables. They are rich in vitamins and minerals. Choose pumpkins that have a bright orange colour – they are the most nourishing ones.
Research has shown that pumpkin has anti-inflammatory, anti-bacterial and anti-cancerous properties. That’s not all – the pumpkin can also help reduce the risk of diabetes and hypertension. As such, we consider it to be a nutraceutical, or food that provides medical or health benefits. A study found that pumpkin peel contains alcohol insoluble polysaccharides (AIP), which tend to attenuate bile acid and support the growth of gut microbiota. That means that pumpkin is good for our guts, which are key to our immune system.
Pumpkin benefits and why it’s worth incorporating it into your diet
- Being rich in fiber, pumpkin supports the weight loss process, slows the rate of sugar absorption into the blood and regulates proper bowel movements.
- It has a high content of vitamin A which is responsible for eliminating the free radicals, supports the immunity (it protects the body from viruses and bacteria), which is of particular importance in the fall and winter.
- It is a good source of protein. 100 g of pumpkin has only 32 kcal so it should be eaten by people who are dieting.
- It is an excellent source of vitamins C and E, calcium, magnesium, potassium, selenium, niacin, folic acid and zinc.
- It supports the body detoxification and slows down the ageing processes.
- Because of their properties, the pumpkin seeds and the pumpkin seeds oil are recommended as an antiparasitic, and as part of the treatment in case of prostate ailments.
The precious seeds and their antitumor properties
Pulp and peel are one thing but you should not ignore the pumpkin seeds either. The elements zinc, phosphorous, magnesium, potassium, and selenium found in pumpkin seeds make them a weapon in the battle against arthritis, but their main power lies in the anti-cancerous properties which have been scientifically proven.
It is worth realising that it is extremely important to follow a healthy diet to prevent cancer (only 5% to 10% of cancers are related to genes. All the rest are the result of our lifestyle). That is why people in highly-developed countries who consume large amounts of processed unhealthy foods tend to have breast cancer, lung cancer or prostate cancer more frequently. The pumpkin seed oil is highly recommended at the early stages of prostate cancer; when consumed on a regular basis, it may limit prostate enlargement.
But that’s not all – pumpkin seeds are the main source of phytoestrogens, such as lignan and isoflavones. A study was conducted to investigate the association between breast cancer and pumpkin seed extract containing phytoestrogens. It turned out that the extract may have anti-cancerous properties in the case of breast cancer.
Pumpkin is good for your head!
This is an interesting fact which proves that every part of the pumpkin, including its leaves, is a highly valuable nutritional ingredient that may be used in modern medicine. In a study on fluted pumpkin leaves, it was reported that they can be a useful tool in treating depression and convulsions due to their muscle relaxant properties.
Another report demonstrated the antidepressant effects of pumpkin seeds because they contain high amounts of tryptophan, which has a positive effect on serotonin (a neurotransmitter). Pumpkin seeds extracts can therefore support treatment, particularly given that they do not seem to cause any side effects.
Concluding, pumpkin has attracted increasing attention from scientists and researchers due to its numerous nutritional properties. It is a good idea to eat the whole pumpkin, including the peel (in some varieties the peel is edible, for example, in case of the butternut squash) and the seeds. Do not ignore the pumpkin seed oil which is a great addition to salads and sandwiches.
Where can you use pumpkins?
You can use the pumpkin pulp for soups and stews, but pumpkin definitely tastes best out of the oven. Such thermal treatment will bring out its nutty flavour and natural sweetness. A baked pumpkin can be an excellent spread with a sandwich, an ingredient to bake a cake or the base for a velvety cream.
It is worth using pumpkins in the kitchen because it is a dietetic vegetable. And that is why we have a recipe for you for a fit pumpkin cake that your loved ones will fall in love with!
Ingredients:
- 200 g baked pumpkin puree
- 4 eggs
- 400 g whole wheat flour
- 200 g erythritol or xylitol (plus an extra spoonful)
- 1 teaspoon baking powder
- Half a teaspoon of baking soda
- A tablespoon of apple vinegar
- 150 ml sunflower oil (or any other scent-free oil)
- 100 ml milk
- 2 large apples, cut into thin slices, plus a pinch of cinnamon
Preparation:
- Put the sliced apples into a bowl, sprinkle with sugar and cinnamon, and give them a good stir. Let them release some juice.
- Combine the dry ingredients, add the milk, oil, the pumpkin puree and vinegar.
- Give it a good stir. Transfer the mixture into a baking pan lined with parchment paper.
- Put some apple slices on top.
- Bake in an oven pre-heated to 180 degrees for about 40 minutes. Enjoy!