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๐๐ ๐๐๐๐ฅ๐ญ๐ก ๐๐๐ง๐๐๐ข๐ญ๐ฌ ๐จ๐ ๐๐ฎ๐ฆ๐ฉ๐ค๐ข๐ง ๐๐จ๐ฎ ๐๐ก๐จ๐ฎ๐ฅ๐ ๐๐ง๐จ๐ฐ?
1. Rich in Nutrients and Vitamin A
Pumpkin contains a very rich amount of nutrients. One cup of cooked pumpkin (about 245 grams) contains:
Calories: 49. Fat: 0.2 grams. Protein: 2 grams. Carbs: 12 grams. Fiber: 3 grams. Vitamin A: 245% of the recommended daily intake (RDI). Vitamin C: 19% RDI. Potassium: 16% RDI. Copper: 11% RDI. Manganese: 11% RDI. Vitamin B2: 11% RDI. Vitamin E: 10% RDI. Iron: 8% RDI. A small amount of magnesium, phosphorus, zinc, folate, and some B vitamins.
In addition to being rich in vitamins and minerals, pumpkin also has a relatively low calorie content, as this fruit is primarily composed of water (94%). Pumpkin is also very high in beta-carotene, a type of carotenoid that the body will use to convert into vitamin A.
Moreover, pumpkin seeds are edible, they are very nutritious and are associated with many other health benefits.
2. High antioxidant content
Pumpkin contains antioxidants such as alpha-carotene, beta-carotene, beta-cryptoxanthin, and many other substances that can protect cells against damage from free radicals. Free radicals are molecules produced by the body's metabolic processes.
Studies have shown that these antioxidants protect the skin against the harmful effects of sunlight and reduce the risk of cancer, eye diseases, and some other conditions..
3. Strengthen immunity
Pumpkin contains many nutrients that can boost the immune system. First of all, it is worth mentioning that pumpkin is rich in beta-carotene, a substance that the body will use to convert into vitamin A.
Studies show that vitamin A can enhance the immune system and help fight infections. In contrast, individuals with vitamin A deficiency may have a weaker immune system.
Pumpkin also contains a lot of vitamin C, which has been proved to increase the production of white blood cells, helping immune cells function more effectively and allowing wounds to be healed faster.
In addition to the two types of vitamins mentioned above, pumpkin is also a source of vitamin E, iron, and folate - all of which have been indicated to support the immune system.
4. Protecting vision
The gradual decline in vision with age is quite common. However, you can completely solve this problem by having a well-balanced diet. The high levels of vitamin A, lutein, and zeaxanthin in pumpkin can protect your eyes against vision loss.
5. Support the weight loss process
Pumpkin is rich in nutrients but has an energy level of only under 50 calories per cup (about 245 grams). This makes pumpkin a healthy food that supports weight loss.
In addition, this is also a good source of fiber that can prevent your appetite.
6. Reduce the risk of cancer
Pumpkin contains carotenoids, which function as antioxidants. These compounds are associated with a reduced risk of stomach, throat, pancreatic, and breast cancer.
An analysis based on data from 13 studies shows that individuals who consume higher amounts of alpha-carotene and beta-carotene have a significantly lower risk of developing stomach cancer compared to those who do not include these components in their diet.
7. Strengthening cardiovascular health
Pumpkin is a source of potassium, vitamin C, fiber, and antioxidants that help enhance cardiovascular health.
Studies have shown that individuals with higher potassium levels tend to have lower blood pressure and a reduced risk of stroke - two risk factors for heart disease.
8. Promote healthy skin
Pumpkin contains a lot of beta-carotene, which acts as a natural sunscreen. This food is rich in vitamins C and E, as well as lutein and zeaxanthin, which can help keep your skin healthy.
After being consumed, carotenoids are transported to various organs including your skin. Here, they help protect skin cells against damage from harmful UV rays.
9. Helps lower blood pressure
The deep orange color of pumpkin is a sign that this fruit contains a lot of potassium. This plays a very important role in the mechanism of lowering blood pressure.
Pumpkin seeds, even without salt, contain many minerals and plant-based sterols that increase HDL cholesterol levels (the "good" type) and help lower blood pressure.
10. Sleep support
In pumpkin seeds, there is tryptophan, an amino acid that helps produce a chemical called serotonin. Besides making you feel good, serotonin is also an important factor in promoting good sleep.
We hope this article has helped you learn more about the health benefits of pumpkin. If you find the article interesting and useful, please share it with your family and friends!
Learn more about pumpkin seeds:
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