Pumpkins are rich in flavor and nutrition during the autumn season, which is their peak season. The food industry is also introducing new menus utilizing pumpkins to celebrate fall. CJ Foodville's Vips has launched a menu themed 'Tasty Awesome' featuring pumpkins, figs, and other ingredients, while Starbucks has released the 'Pumpkin Spice Oat Iced Shaken Espresso.' Let's explore the health benefits of pumpkins.

 

◇Eye health improvement

 

Pumpkin is beneficial for eye health. The plant compounds contained in pumpkin, such as lutein and zeaxanthin, protect vision from harmful light waves. The mineral zinc helps protect retinal cells and improve retinal health. The yellow pigment beta-carotene in pumpkin is converted into vitamin A in the body, which is an essential nutrient for eye health. Certified American nutritionist Christie Gajong said, "Vitamin A supplies moisture to the eyes, removes active oxygen from the blood, and protects eye cells, thereby reducing the risk of developing eye diseases."

Weight Management

 

Pumpkin is composed of 90% water and has a low calorie content of 20-30 kcal per 100g, which helps with weight management. It is low in calories but rich in various nutrients such as vitamins, magnesium, iron, and zinc, making it highly nutrient-dense. Nutrient density indicates how much nutrients are contained relative to the food's caloric content. Rich in fiber, it provides a long-lasting sense of fullness, preventing overeating and gradually raising blood sugar levels.

 

◇Strengthening immunity

 

Pumpkin is rich in vitamin C, which has the effect of boosting immunity. Vitamin C helps activate immune functions by assisting immune cells in eliminating harmful bacteria. It is also abundant in nutrients such as vitamin D and vitamin E, which promote the proliferation of immune cells, and folate, which prevents cell damage. Mackenzie Burgess, a certified American nutritionist and recipe developer, said, "Increasing pumpkin intake can enhance immunity when temperatures start to drop."

 

◇Keep blood vessels clean

 

Pumpkin is rich in potassium, which promotes blood circulation and lowers LDL cholesterol, known as bad cholesterol, thereby benefiting vascular health. Pumpkin contains about 250mg of potassium per 100g, and potassium helps regulate the balance of fluids and minerals inside cells, aiding in maintaining normal blood pressure.

 

How to Increase Nutrient Absorption Rate

 

Pumpkin is rich in fat-soluble nutrients such as beta-carotene and vitamin E, so it is good to cook it with oil. The cell walls of the pumpkin are broken down by oil and heat, allowing the fat-soluble nutrients to be released effectively. It is common to stir-fry or bake pumpkin in oil, make pumpkin soup, or use it as an ingredient in stews and curries.

 

 

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Already with the old pumpkins harvested this year

I ate it once before I died.

There is also some left in the freezer.

 

It is really sweet and tastes good.

 

Pumpkins are full of good nutrients.