Pumpkin, a beloved and versatile vegetable, holds a special place in many countries’ culinary and cultural landscapes. The pumpkin is instantly recognizable with its round or oblong shape and vibrant orange hue. Whether carved into a spooky jack-o’-lantern for Halloween or transformed into a delicious pie for Thanksgiving, pumpkins bring warmth and charm to various occasions.
Nutritional Information
Typical nutrient values of Pumpkin per 100g.
Energy(kcal) | 22 | Calcium(mg) | 16 |
Protein (g) | 0.7 | Phosphorus(mg) | 24 |
Fat (g) | 0.1 | Potassium(mg) | 145 |
Carbohydrate (g) | 5.3 | Sodium(mg) | 0.8 |
Dietary fiber(g) | 0.8 | Magnesium(mg) | 8 |
Vitamin A(μg) | 148 | Iron(mg) | 0.4 |
Carotene(μg) | 890 | Zinc(mg) | 0.14 |
Vitamin B1(mg) | 0.03 | Selenium(μg) | 0.46 |
Vitamin B2(mg) | 0.04 | Copper(mg) | 0.03 |
Niacin(mg) | 0.4 | Manganese(mg) | 0.08 |
Vitamin C(mg) | 8 | Vitamin E(mg) | 0.36 |
Health Benefits
Pumpkin is a highly beneficial vegetable with multiple remarkable health benefits.
1. Prevent cancer.
It can prevent esophageal cancer and gastric cancer and also has a certain effect on preventing colon cancer. At the same time, it can help the recovery of liver and kidney functions and enhance the regeneration ability of liver and kidney cells.
2. Protect gastric mucosa.
It can promote bile secretion, avoid the stimulation of coarse food, strengthen gastrointestinal peristalsis, and help food digestion.
3. Lower blood sugar and blood pressure.
It can regulate the balance of insulin, maintain normal blood pressure and blood sugar, and is also an ideal weight-loss food for the higher-weight person.
4. Prevent prostate diseases.
The lipid substances in pumpkin seeds have good therapeutic and preventive effects on urinary system diseases and prostatic hyperplasia.
5. Promote bowel movement and beauty.
Eating pumpkin regularly can make the stool unobstructed and the skin beautiful. Especially for women, it has a cosmetic effect.
6. Prevent stroke.
Pumpkin contains a large amount of glyceric acids such as linolenic acid, palmitic acid, and stearic acid, all of which are high-quality oils.
Nutritional Value
- Pumpkin contains vitamins and pectin. Pectin has good adsorption properties and can bond and eliminate bacterial toxins and other harmful substances in the body, such as lead, mercury, and radioactive elements in heavy metals, playing a detoxification role.
- The pectin contained in pumpkin can also protect the gastrointestinal mucosa from the stimulation of coarse food, promote the healing of ulcer surfaces, and is suitable for patients with stomach diseases.
- Pumpkin is rich in cobalt and has the highest cobalt content among all kinds of vegetables. Cobalt can activate the body’s metabolism, promote hematopoiesis, and participate in the synthesis of vitamin B12 in the human body. It is an essential trace element for human islet cells.
- The vitamin C contained in pumpkin can prevent nitrates from being converted into carcinogenic nitrites in the digestive tract. The mannitol contained in pumpkin reduces the harm of toxins in feces to the human body.
- Pumpkin can eliminate the mutagenic effect of carcinogenic nitrosamines. It has anti-cancer effects.
- Pumpkin is rich in zinc, which participates in the synthesis of nucleic acids and proteins in the human body. It is an inherent component of adrenal cortical hormones and an important substance for human growth and development.
- Pumpkin contains a variety of amino acids needed by the human body. Among them, the contents of lysine, leucine, isoleucine, phenylalanine, threonine, etc. are relatively high. In addition, the genotype of ascorbate oxidase in pumpkin is the same as that in tobacco, but its activity is significantly higher than that in tobacco, indicating that the content of immune active proteins in pumpkin is relatively high.
- The abundant carotenoids in pumpkin can be converted into vitamin A with important physiological functions in the body, which have important physiological functions for the growth and differentiation of epithelial tissues, maintaining normal vision, and promoting the development of bones.
Purchase
When choosing pumpkins, you should pick those with complete appearance, golden flesh, relatively heavy weight, and no damage or insect infestation. If there are black spots on the surface, there is a problem with the internal quality. If the surface of the pumpkin is not shiny and relatively rough, it is relatively old. Young pumpkins have more moisture, thin and crisp flesh; old pumpkins are relatively floury and sweet. It is recommended to choose according to personal taste preferences. If buying a cut pumpkin, choose one with thick flesh, fresh, tender, and not dry.
Storage
Pumpkins are relatively easy to preserve. As long as a whole pumpkin is placed in a cool place, it can be preserved for about one month. If placed in the refrigerator’s cold storage compartment, it can be preserved for 2 to 3 months. For a cut pumpkin, when preserving it, the pulp needs to be removed first; otherwise, it is easy to spoil and deteriorate from the center. Wrapped with plastic wrap, it can be preserved in the refrigerator’s cold storage compartment for about a week.
Edible method
- Steaming: Steaming pumpkin is a simple and healthy way to enjoy it. Cut the pumpkin into pieces and steam until tender. The natural sweetness of the pumpkin is enhanced, and it can be eaten as a side dish or as a healthy snack.
- Boiling: Boiling pumpkin can be done by cutting it into cubes and cooking it in water until soft. You can then mash it and use it as a base for soups, purees, or as a side dish.
- Baking: Baking pumpkin brings out its rich flavor and gives it a slightly caramelized texture. Cut the pumpkin into wedges or slices, season with a little oil, salt, and pepper, and bake in the oven until tender and golden brown.
- Making pumpkin soup: Pumpkin soup is a popular dish. Sauté onions and garlic in a pot, add cooked pumpkin, broth, and spices. Blend until smooth and heat through for a delicious and comforting soup.
- Pumpkin pie: A classic dessert, pumpkin pie is made by combining pumpkin puree with spices, sugar, eggs, and a crust. Bake until set and enjoy the rich and flavorful treat.
- In stir-fries: Add pumpkin cubes to stir-fries with other vegetables and proteins for a colorful and nutritious dish.
- As a porridge ingredient: Cook pumpkin with grains like oats or rice to make a nutritious porridge.
- In salads: Cut pumpkin into small cubes and add it to salads for a touch of sweetness and added texture.