Perhaps many of us are familiar with the pumpkin world with the lanterns in Halloween festival, for it is so popular nowadays. Actually, besides been using as a twinkle lantern, pumpkin is also a nutritional fruit that could be used to join in many recipes in our cooking. This fruit contains number of nutrients, minerals and low in calorie and so, very helpful as a part of our menu, especially to whom in dietary.
Benefits of pumpkin
Pumpkin and squashes are good for health in different aspects. Pumpkin in the pumpkin world generally was known as a rich source of beta-carotene (an antioxidant which could be transformed to vitamin A when consumed), vitamin (E, C, B1, B2, B5 and B6), minerals (manganese, potassium, iron, phosphorous, magnesium…), fiber and other healthy substances.
A cup of cooked pumpkin (about 127-130g) would provide about 49 calories, full daily value of vitamin A, and free of cholesterol. You could also get from this amount about 20% of vitamin C, 10% of vitamin E, and small amount of other minerals were mentioned above. Besides, the fiber value could be estimated as 2.5-3 g, and natural sugar as 5-5.2g with the same amount above.
Pumpkin world with numbers of nutrients and cholesterol free were believed very helpful in reducing blood pressure, heart attacked risk, cancer risk and glycorrhea (tiểu đường). The source of vitamin A is good for bone and eyes. Pumpkin world is also good for skin and the dietary for it is low in calorie and fat and high in fiber level.
How to consume pumpkin as the best way?
Pumpkin nutrients will be used up best when boiled or drained without adding sugar or salt.
We should also limit adding oil when cook pumpkin too, for it could reduce the nutritional value of this fruit.
Although canned pumpkin could be used but fresh is better. You should also make pumpkin puree by yourself then replace to butter and oil to get the best benefit.
Cooked pumpkin shouldn’t be kept in the fridge or freezer for it’s not good for your digestion when consumed.
In the pumpkin world, the pumpkin seeds are also good for your health. They could be dry after be removing from the fruit, then roasted and kept in the dried place for using as a snack.
Pumpkin is nutritional, but we shouldn’t consume too much, for it is rich in vitamin A level and overusing could cause the icterus.
