June 25, 2024

Athens News

News in English from Greece

Such a tasty and healthy pumpkin

Pumpkin plays a leading role not only on Halloween, but also on our table, since its nutritional properties are invaluable.

Pumpkin (Κολοκύθα) is a vegetable with a characteristic orange or yellow color. Useful substances and trace elements are contained not only in the pulp, but also in the seeds. Ripening time – autumn.

What is the nutritional value of pumpkin:

Vitamin A and carotenoids (zeaxanthin, lutein): strengthen vision, protect against cataracts and macular degeneration (retina). Carotenoids have strong antioxidant effects, boost the immune system, protect against cardiovascular disease, have anti-cancer effects, and promote skin health by preventing premature aging. Prevent the formation of kidney stones.

B vitamins. Pumpkin is a source of thiamine, niacin, pantothenic acid, pyridoxine and folic acid. They have several actions including contributing to energy production, stimulating the neuromuscular system, and improving mental health.

Vitamin C: stimulates the immune system, has an antioxidant effect and promotes the production of collagen.

Vitamin E: Known for its antioxidant activity, vitamin E acts against oxidative stress (fights free radicals). Combined with vitamin C and niacin, they are an ally of our immune system. It also prevents the appearance of degenerative diseases and premature aging of the skin.

Potassium: Helps regulate blood pressure and stimulates the neuromuscular system.

calcium – phosphorus: are the main components of bones and teeth. In addition, calcium stimulates the neuromuscular system, and phosphorus is involved in the metabolism of proteins and fats for energy production.

Zinc: it is a microelement that stimulates the immune system, has an antioxidant effect, promotes the production of collagen and promotes the removal of heavy metals from the body. In addition, zinc promotes skin health and supports insulin action in people with diabetes.

Magnesium: helps with heart problems and promotes the health of our immune and muscle systems.

Copper: strengthens the immune and muscular systems, promotes healthy bones and, in combination with vitamin C and zinc, promotes the formation of elastin.

Plant fibers (fiber): improve bowel function, reduce the level of “bad” cholesterol (LDL) and participate in the regulation of blood sugar levels. Moreover, they create a feeling of satiety and indirectly contribute to the control of our body weight.

What is the calorie content of pumpkin?

100 g of pumpkin gives us approximately 20-30 calories. It does not contain saturated fats and we can certainly include it in our diet without any “guilt”. Combined with its rich fiber content, pumpkin is an ally for anyone looking to lose weight or keep their figure!

Pumpkin seeds are also important

Pumpkin seeds are a source of protein and rich in phytosterols, which help maintain normal cholesterol levels. In addition, they are rich in monounsaturated fatty acids, which have numerous benefits for our health, such as stimulating the brain, maintaining normal blood pressure, acting against cancer, etc. Both the pulp and pumpkin seeds contain L-tryptophan, a building block serotonin (or euphoria hormone), which improves our mental health. In addition, pumpkin has a mild diuretic and detoxifying effect. Eating stewed vegetables relieves heartburn as it reduces the presence of stomach acid.

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