POWER PACKED “PUMPKIN”

 

PUMPKIN, apart from being my favourite in every form, is a member of the “GOURD” family and a very nutritious and low in calorie vegetable.  It’s an wholesome vegetable packed with good amount of useful mineral salts, vitamins- carotenoids and minimum amount of carbs. It’s ALKALINE in nature and easily digestible food. Unfortunately it is one of the overlooked vegetable that has become VICTIM of bad rap. ¹‚²

Lets look at this nutrient powerhouse:- ¹

• Low in calorie:-  1 cup of mashed pumpkin is about 49 calories only.
• Rich potassium content:-
  • 1 cup mashed has about 564 mg of potassium.
  • Potassium is very important as the sodium- potassium balance in our body is critical to our well being. Potassium works with sodium to maintain the water balance in the body.
  • There are a number of studies that indicate that people eating diet rich in potassium have low blood pressures when compared to people with lower dietary intake of potassium.
  • Also, several epidemiological studies show association between  increased potassium intake and decreased risk of stroke.
  • According to a few studies, there is a positive association between potassium intake and bone mineral density.
  • Good for Athletes/body builders/power lifters/ strength training athletes since there is loss of potassium from the muscle during exercise and little amount in sweat. Low potassium levels can cause muscle cramping and cardio vascular irregularities.
• Extremely rich in Beta-Carotene:-
  • A power house antioxidant food with 1 cup of mashed pumpkin containing approx 5,000 mcg of beta-carotene.
  • It also contains another type of carotenoid called Alpha- carotene
  • Also beta- cryptoxanthin which has been shown in several studies to reduce the risk of lung cancer and colon cancer as well as some other studies show its effects in reducing Rheumatoid arthritis as well.
  • With more than 2,400 mcg of the carotenoids lutein and zeaxanthin, the ones found in egg yolk as well, pumpkin is good for eye health too.
  • approx 12,000 IU of vitamin A

So based on the above mentioned beta carotene content pumpkin is rich in antioxidants and may help prevent health modalities like heart attacks, cancer and cataract.²

• Other Nutrients:-
  • Little bit of calcium, magnesium, iron and phosphorous
  • approx 2½ gram fiber per 1 cup

Carotenoids present in pumpkin are fat soluble so cooking it in traditional “filtered” oil like groundnut or mustard oil or pure cow ghee (clarified butter) aids in the absorption of these nutrients.¹

I prescribe pumpkin in a portion controlled manner based on my client’s health status (speak with your nutritionist if you have diabetes or other insulin resistance disorder for the correct amount for you). When taken this way every one can include pumpkin safely in their diet.

🛑Remember problem arises when something is overdone. Just because it’s nutritious doesn’t mean you can consume as much as you want.

Like I always recommend- “MODERATION is the KEY”.

 

 

** The above information is for educational purposes only. There is absolutely no intension to diagnose, prevent, treat or cure any health problems or diseases. Consult your doctor for specific medical advice, diagnosis and treatment, advice on diet, herb and exercise.**

 

Reference :-

1.  Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,Beverly,M.A.: Fair Winds Press.

2. Bakhru, H.K. (2007). Healing through natural foods. Mumbai, India: Jaico publishing house.