Nutrition and Pumpkin

1026pumpkin The pumpkin is not just a decorative gourd, but also one of the most nutritionally valuable foods known to man. Pumpkin is actually a fruit, and like melons, is a member of the gourd family. It’s inexpensive, available year round in canned form, incredibly easy to incorporate into recipes, high in fiber, and low in calories. Pumpkin packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. The key nutrient that boosts pumpkin to the top of the SuperFoods list is the synergistic combination of carotenoids. Pumpkin contains one of the richest supplies of bioavailable carotenoids known. All in all, pumpkin is a real nutrition superstar.

The bright orange color of pumpkin is signifies that pumpkin is loaded with an important antioxidant, beta-carotene. Foods rich in carotenoids have been linked to a host of health-promoting activities, and have been shown to decrease the risk of various cancers, including lung, colon, bladder, cervical, breast, and skin.
Carotenoids have also shown great promise in their ability to lower rates of heart disease.
Carotenoids, like many nutrients, work best as a team. The two carotenoids that are richly present in pumpkin, betacarotene and alphacarotene, are particularly potent phytonutrients.
When derived from whole foods like pumpkin, the carotenoids are major players in the fight against disease. It prevents the oxidation of cholesterol which can build up in blood vessel walls and contribute to the risk of heart attack and stroke. Extra beta-carotene in the diet may help to prevent the progression of atherosclerosis and heart disease.
Beta-carotene along with other carotenoids may also prove to be helpful in preventing the free radical-caused complications of long-term diabetes and the increased risk for cardiovascular disease associated with this common illness.
Studies have also shown that a good intake of beta-carotene can help to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals.
The bounty of alpha-carotene in pumpkin makes it a real nutrition standout. The exciting news about alpha-carotene is that its presence in the body along with other key nutrients is reportedly inversely related to biological aging. In other words, the more alpha-carotene you eat, the slower your body shows signs of age.
Lutein and zeaxanthin are important compounds found in pumpkin that help neutralize the free radicals that can damage the lenses in your eyes. This can help prevent macular degeneration and cataracts as you get older.
Pumpkins contain many vitamins and nutrients including calcium, iron, magnesium, potassium, zinc, selenium, niacin, folate, and vitamins A, C, and E. Pumpkin is also a terrific source of fiber.
One of the best features of pumpkin is that it’s readily available all year long. And, canned pumpkin puree is one of those foods that is actually more nutritious than fresh.
Beta-carotene, found in pumpkin, is also an anti-inflammatory agent. It helps prevent build up of cholesterol on the arterial walls, thus reducing chances of strokes.
The presence of zinc in pumpkins boosts the immune system and also improves the bone density.
Pumpkin Seeds are also loaded with minerals. They promote overall prostate health, have been found to be effective against depression, serve as a natural protector against osteoporosis, reduce inflammation, and to reduce the levels of LDL cholesterol.