General considerations about the benefits of pumpkin

Pumpkin is yet another highly nutritious and excellent natural product for consumption, originating in South America. When explorers arrived on this side of the world around 1400, Native Americans were already consuming the fruit in their traditional diet in various forms.

Classifying the iconic pumpkin, which in Brazil has the variants "moranga" and "cabotian", as a fruit may sound a little strange. But, technically speaking, it is a fruit, because it is harvested directly from a tree called pumpkin. This contradicts a little those who believe that the traditional jerimum is a vegetable.

Anyway, the nutritional, culinary and even medicinal properties of pumpkin are indisputable. This natural food can be consumed on a large scale by virtually all people and is born in various types of soil, having, in these aspects of its existence, the reasons for its popularity.

In this article, we tell you everything you need to know about pumpkin. Among the information is the nutritional profile of the fruit, its main benefits and contraindications to its consumption. Check it out!

The nutritional profile of pumpkin

Before you understand the rest of the information about jerimum, you need to know what it's made of. Read on to understand the nutritional profile of the fruit and be surprised by its power of dietary completeness!

Vitamins

One of the natural compounds most present in pumpkin are vitamins. The fruit of the pumpkin tree has to a greater extent vitamins A, B and C, in addition to small amounts of other types of vitamin.

It is estimated that there is more than 1 mg of vitamin A for every 100 g of pumpkin. In contrast, the same portion of jerimum carries between 5 mg and 7 mg of vitamin C, which is the vitamin compound most present in pumpkin, be it the pumpkin type or cabotian.

This property gives pumpkin several "powers". Among them, there is the ability to improve vision, provided by vitamin A, and the strengthening of bones, which can be achieved with the intake of vitamin C.

Fibers

The pumpkin is very rich in dietary fiber, both soluble and insoluble type. These compounds are natural regulators for the intestinal flora, and its correct and constant consumption can bring several essential benefits to the human body.

According to some official nutritional tables, for every 100 g of material, pumpkin has about 2.5 mg of fiber. This amount is enough to supplement an adult individual and complies with the nutritional requirements of any type of diet.

Mineral salts

Like most fruits, legumes and vegetables in general, pumpkin also has high amounts of essential minerals that are present in an incredible variety in its composition.

Among them, it is possible to mention calcium, iron, sodium, magnesium, phosphorus, zinc, copper, selenium and, of course, the most abundant mineral present in the jerimum, potassium. Minerals act throughout the body, facilitating and even being producing agents of metabolic reactions essential for the proper functioning of the human body.

Carotenoids

The characteristic orange color of pumpkin is not in the fruit for nothing. This beautiful pigmentation is caused by the action of the so-called carotenoids, which are the substances responsible for giving color to fruits, vegetables and legumes.

However, giving color is not the only function of carotenoids, since all varieties of these agents, such as beta-carotene and lycopene, have proven antioxidant and photoprotective action. Thus, it is possible to say that carotenoids help strengthen the immune system and also protect the skin from the sun's rays.

Phytosterols and antioxidants in seeds

In addition to pumpkin pulp, popularly called "jerimum meat", the seeds of the fruit also have some nutritional properties. Today, it is already known, for example, that pumpkin seeds have high amounts of phytosterols and antioxidants, which are also present in the pulp.

Phytosterols are substances of the same family as LDL cholesterol, known as good cholesterol. These compounds clean the arteries and veins, expelling all the fat molecules caused by other substances, such as HDL cholesterol, the "bad" one.

The famous antioxidants may have various names and classes of action, but their power is essential to combat the body's natural oxidative stress, which can cause, among other things, serious diseases.

The main health benefits of pumpkin

Now that you know the properties that make pumpkin this superfood that it is, know its main benefits. They range from helping in weight loss to contributing to heart health, through prevention of some types of cancer and many others. Follow!

Contributes to eye health

The carotenoids and antioxidants present in pumpkin actively contribute to eye health, each in their own way, but all in the fight against free radicals that destroy eye cells.

On the one hand, carotenoids such as lutein and zeaxanthin protect the eyeball from the dreaded macular degeneration and cataracts, progressive eye diseases that mainly affect the elderly. On the other hand, antioxidants, led by vitamin A present in jerimum, prevent free radicals from oxidizing eye cells and causing serious diseases in the region.

It is beneficial for the skin

Free radicals are the main responsible for skin aging and the appearance of wrinkles and spots that characterize the degeneration of the largest organ of the human body. However, pumpkin is completely packed with antioxidants, carotenoids and vitamins that can combat this unpleasant effect, even if it is common with the arrival of old age.

These substances, which are present both in the pulp and in the pumpkin seeds, fight the destruction and degeneration of skin cells, preventing aging.

Regulates blood pressure

The biggest villain of the human body when it comes to blood pressure is sodium. This mineral, which is also important for the functioning of the body, can cause overload in the structures of veins and arteries when it is in excess in the bloodstream.

However, potassium, which is the most abundant mineral in pumpkin, is able to capture sodium and direct it to the kidneys, which metabolize the substance and eliminate its excess through urine. This movement frees the vascular system from high blood pressure, preventing several types of serious diseases.

Acts in the prevention of cancer

It is possible to say that regular consumption of pumpkin can prevent the appearance of some types of cancer, such as pancreatic and lung cancer, two of the worst types of the disease.

It turns out that jerimum has high amounts of beta-carotene, a carotenoid that is known to be a rich source of vitamin A. Thus, scientific evidence points out that organisms with correct levels of this type of vitamin are more likely to repel the appearance of tumors in the lung and pancreas.

Strengthens the immune system

The human body's immunity is fostered by the creation and development of some specific cell types that fight off invaders such as viruses, bacteria and fungi, preventing disease from infections.

Some natural substances are necessary for the body to be able to continuously produce these protective cells. So, as you might expect, pumpkin is rich in all the most important substances for the immune system, which are vitamins A and C, iron and folic acid.

Contributes to heart health

Pumpkin can be beneficial for heart health on two fronts: acting against hypertension and its harmful effects on the cardiovascular system, and in destroying fatty plaques that can clog veins and arteries.

Responsible for these important effects are potassium, which eliminates excess sodium from the body and prevents high blood pressure, and the antioxidants present in the jerimum, which combat the formation of fatty plaques in the vascular system, preventing problems with stroke.

Helps in weight loss

Beyond the legends and popular beliefs, it is proven that the regular consumption of pumpkin can help the individual to lose weight. This is possible because this fruit has low levels of calories (about only 29 per 100 g of pulp) and high levels of dietary fiber and simple carbohydrates in its composition.

So, while the low calorie level does not let the person accumulate fat, fiber and slow absorption carbohydrates maintain the feeling of satiety for longer, inhibiting the desire to eat and overeating. In the medium and long term, this makes the person lose a lot of weight.

Enriches the diet of babies

As many mothers already know, pumpkin puree, or "pumpkin pap", is one of the most recommended natural foods for babies in their first months.

Besides having a soft texture and a sweet and very tasty taste, which causes a rapid acceptance of the little ones, this food has many important nutrients for the child's health, such as proteins, vitamins and essential minerals.

Reduces anxiety and improves sleep quality

Generally, the villains when it comes to the appearance of insomnia and anxiety problems are some types of hormones, such as cortisol, which is known as the "stress hormone".

In counterpoint to these compounds, there are hormones that produce well-being and improve sleep, such as dopamine and serotonin, the known "happiness hormone" that acts as a neurotransmitter capable of causing a feeling of relaxation in the body.

Pumpkin seeds have high amounts of tryptophan, an amino acid that is used by the body for the production of serotonin. So, this means that by using pumpkin seeds in the diet, consequently, you will have a greater secretion of the hormone that promotes the feeling of calm and better sleep.

The risks and contraindications of pumpkin

Unfortunately, the pumpkin can not be consumed in any form or in any quantity. Unregulated consumption of the fruit can bring harm. Read more about it!

How much to consume

Although extremely nutritious and healthy, the pumpkin inspires care regarding the amount of material that can be consumed at a time. The reason for this is the presence of complex carbohydrates in the fruit pulp, which, if consumed in excess, can cause constipation.

In addition, jerimum also has many carotenoids that give them their orange coloring and high concentrations of vitamin C, which, if consumed in excess, can irritate the liver.

How to consume

A great differential that makes the pumpkin an interesting option is its culinary versatility. The fruit can be used in various types of dishes, whether sweet or savory, and can also be consumed alone in various ways.

As an accompaniment, the pumpkin goes very well with potted meat and shrimp, forming the famous dish "camarão na moranga". On its own, the pumpkin can be boiled, roasted, fried, pureed, diced in a salad, made into the famous and appreciated pumpkin candy and in many other ways.

Pulp

The pulp of the pumpkin, or "jerimum flesh", is the most consumed part of the fruit. To access this part, simply peel the pumpkin and remove it with a knife or machete.

In the pulp, which has a slightly sweet taste and a soft texture when cooked, lies a huge amount of all the nutrients that make up this natural product. In addition, it is the part used to make recipes involving pumpkin.

This inner part of the pumpkin has a massive and uniform aspect, and is the resting place also of the carbohydrates in jerimum, which inspires care in consumption. Ingesting more complex carbohydrates, which is the type present in pumpkin, than recommended by nutritionists can cause constipation.

Pumpkin seeds and leaves

Many people know that pumpkin seeds are edible and have several benefits. What most people don't even realize is that the leaves of the jerimum can also be consumed, used in the form of tea and with many other applications.

Both the seeds and the leaves of the pumpkin are rich in various nutrients present in the flesh of the fruit. In particular, it is necessary to highlight the presence of many antioxidants, vitamins and minerals.

Therefore, it is highly recommended to consume the pumpkin leaves in salads and in the form of tea, for example, while the pumpkin seeds can be eaten roasted, as a snack and even made into a nutritious flour.

Add the fruit in your diet and enjoy all the benefits of pumpkin!

As we have seen throughout the text, the pumpkin is a fruit that lives up to its fame and, in fact, promotes several benefits to the human body. The jerimum is a true superfood that contains virtually all major nutrients in its composition.

The versatility of the fruit and its pleasant taste, which can even be served to newborns, are other important differentials of pumpkin. However, unregulated consumption of jerimum can always bring adverse effects, contrary to those that are expected. Therefore, it is always worth pointing out that it is necessary to be conscious to ensure the benefits of pumpkin.