Pumpkin, a fall ingredient, is making its way into new menus… Is it also effective for dieting?

Pumpkins are rich in flavor and nutrition during their peak season in the fall. The food industry is also introducing new menu items featuring pumpkins to welcome the season. CJ Foodville's VIPS has launched menus utilizing pumpkin and figs under the theme "Tasty Awesome," while Starbucks has released the "Pumpkin Spice Oat Iced Shaken Espresso." Let's take a look at the health benefits of pumpkin.

 

◇ Improvement of eye health

 

Pumpkin is beneficial for eye health. Plant compounds found in pumpkin, such as lutein and zeaxanthin, protect vision from harmful light waves. The mineral zinc protects retinal cells, which is good for improving retinal health. Beta-carotene, which gives pumpkin its yellow color, is converted into Vitamin A in the body, and Vitamin A is an essential nutrient for eye health. Christy Gagnon, a registered dietitian in the U.S., stated, "Vitamin A lowers the risk of developing eye diseases by moisturizing the eyes and protecting eye cells through the removal of free radicals from the blood."

◇ Weight Management

 

Pumpkin is composed of 90% water and is low in calories, ranging from 20 to 30 kcal per 100g, making it helpful for weight management. It has high nutrient density because it is low in calories and contains various nutrients such as vitamins, magnesium, iron, and zinc. Nutrient density indicates how much of a nutrient is contained relative to the food's caloric value. Rich in fiber, it provides a long-lasting feeling of fullness, preventing overeating and causing a gradual rise in blood sugar levels.

 

◇ Strengthening Immunity

 

Pumpkins are rich in vitamin C, which is effective in boosting immunity. Vitamin C activates immune functions, such as helping immune cells eliminate harmful bacteria. They are also rich in nutrients like vitamin D and vitamin E, which proliferate immune cells, and folic acid, which prevents cell damage. Mackenzie Burgess, a registered dietitian and recipe developer in the U.S., said, “Increasing your pumpkin intake can boost the immunity needed as temperatures start to drop.”

 

◇ Keep blood vessels clean

 

Pumpkin is rich in potassium, which promotes blood circulation and lowers levels of LDL cholesterol, known as bad cholesterol, making it beneficial for vascular health. Pumpkin contains approximately 250 mg of potassium per 100 g, and potassium helps maintain normal blood pressure by regulating the balance of fluids and minerals within cells.

 

◇ How to increase nutrient absorption rate

 

Since pumpkins are rich in fat-soluble nutrients such as beta-carotene and vitamin E, it is best to cook them by heating them in oil. As the oil and heat break down the cell walls of the pumpkin, the fat-soluble nutrients are released more easily. This involves stir-frying or roasting the pumpkin in oil, making pumpkin soup, or using it as an ingredient in stews and curries.

 

 

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With the mature pumpkins harvested this year already

I made and ate porridge once, and

There was some left in the freezer too.

 

It is really sweet and delicious.

 

Pumpkin alone is packed with good nutrients.