PUMPKIN- HEALTH BENEFITS

PUMPKIN- HEALTH BENEFITS

Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. This humble backyard low calorie vegetable contains vitamin A, flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.The plant is a fast-growing vine that creeps on the surface in a similar fashion like that of otherCucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes...etc. It is one of the most popular field crops cultivated around the world, including the USA at the commercial scale for its fruit, and seeds. Pumpkins vary greatly in shape, size and colors. Giant pumpkins generally weigh 4–6 kg with the largest capable of reaching a weight of over 25 kg. Golden-nugget pumpkins are flat, smaller in size and have sweet creamy orange color flesh.

Pumpkins in general feature orange or yellow color; however, some varieties exhibit dark to pale green, brown, white, red and gray. The color is largely influenced by yellow-orange pigments in their skin and pulp. The rind is smooth with light, vertical ribs In structure, its fruit pulp features golden-yellow to orange color depending up on the poly-phenolic pigments in it. The fruit has a hollow center, with numerous small, off-white colored seeds interspersed in the net like structure. Pumpkin seeds are a great source of protein, minerals, vitamins and omega-3 fatty acids.

Health benefits of Pumpkin

It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.

Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from "age-related macular disease" (ARMD) in the elderly.

The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.Pumpkin seeds indeed are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. For instance, 100 g of pumpkin seeds provide 559 calories, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol. Further, the seeds are an excellent source of health promoting amino acidtryptophan. Tryptophan is converted to GABA in the brain.Pumpkins vary greatly in shape, size and colors. Giant pumpkins generally weigh 4–6 kg with the largest capable of reaching a weight of over 25 kg. Golden-nugget pumpkins are flat, smaller in size and have sweet creamy orange color flesh.Pumpkins in general feature orange or yellow color; however, some varieties exhibit dark to palgreen, brown, white, red and gray. The color is largely influenced by yellow-orange pigments in their skin and pulp. The rind is smooth with light, vertical ribs.

In structure, its fruit pulp features golden-yellow to orange color depending up on the poly-phenolic pigments in it. The fruit has a hollow center, with numerous small, off-white colored seeds interspersed in the net like structure. Pumpkin seeds are a great source of protein, minerals, vitamins and omega-3 fatty acids.

Pumpkins are readily available in the market year around. Buy well grown whole pumpkin instead of sections. Look for mature product that features fine woody note on tapping, heavy in hand and dry, stout stem. Avoid the one with wrinkled surface, cuts and bruises.Once at home, fully ripen pumpkin can be stored for many weeks at cool, well-ventilated place at room temperature. However, cut sections should be placed inside the refrigerator where it can keep well for a few days.Preparation and serving methodsSome hybrid varieties are usually subjected to insecticide powder or spray. Therefore, wash them thoroughly in running water in order to remove dust, soil and any residual insecticides/fungicides.Cut the stem end and slice the whole fruit into two equal halves. Remove central net like structure and set aside seeds. Then cut into desired sizes. In general, small cubes are used in cooking preparations.

Prof. John Kurakar