Learn about pumpkins and answer questions that are still open

Is pumpkin good for health as rumored? And how should they be processed to keep as many nutrients as possible?

Most people only know pumpkin as a familiar daily dish without really knowing its uses. Not only the fruit part of the pumpkin is good, but other parts such as buds, leaves, flowers can be used as food. They all bring different nutritional values. So what are the health benefits of this fruit? Let’s find out with increaseheightblog.com!

Learn more about pumpkin

Pumpkin is a species of vine in the genus Cucurbita, belonging to the family Gourds. They have a sweet taste, sometimes even sweeter than squash. Most of them will have a texture and flavor similar to a combination of pumpkin and sweet potato. Some will taste like potatoes or chestnuts.

To date, the origin of this fruit has not been determined and is controversial in the scientific world. One side claims that they originated in North America. The other side believes that they were found in Mexico between 7000 and 5500 BC.

Pumpkin is grown all year round, but the best season is late summer and early fall. They are mainly grown in Japan, Korea, Thailand, USA and South Africa. This is a staple of Japan, especially in winter, when people traditionally eat pumpkin to stay healthy and lucky on the winter solstice.

Learn more about pumpkin

At first glance, you will easily be confused between pumpkin (kabocha squash) and pumpkin (pumpkin).

In fact, pumpkins are usually smaller in size than pumpkins, and they are dubbed the Japanese version of pumpkin. They are small and sweet, often prepared through a variety of recipes. Meanwhile, pumpkins are often used for sculpting rather than eating.

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>>> See more: Pumpkin vegetables: A delicious, nutritious dish that increases longevity

Nutritional content in pumpkin

In terms of taste, pumpkin is as sweet as sweet potatoes and pumpkins combined, but has a lower glycemic index and is a rich source of nutrients.

According to the USDA, for 100g you will get:

  • 24 calories
  • 92g water
  • 3g protein
  • 0g fat
  • 6g carbs
  • 7g fiber
  • 24mg calcium
  • 5mg iron
  • 16mg phosphorus
  • 8mg sodium
  • 349mg potassium
  • 8mg vitamin C
  • 6mg vitamin B1

Improve eye health

With age, vision condition gradually decreases and this is a very common condition. You can slow this process down by adding vitamin A to your daily diet. Pumpkins don’t have as much vitamin A as other vegetables, but they do contain a lot of beta corotene. Beta carotene is a red-orange pigment found in vegetables and fruits, such as carrots and pumpkins. In the body, beta carotene will be converted into vitamin A necessary for eyes and skin. Scientific studies have also shown that people with higher beta carotene intake have a lower risk of cataracts.

In addition, this fruit is also high in lutein and zeaxanthin, two compounds that have the potential to reduce the risk of age-related macular degeneration.

Fights harmful free radicals

Oxidation is an essential and natural metabolic process that takes place in the body. When oxidized, free radicals will be generated, which have the effect of destroying harmful bacteria. However, when they are produced in excess, they become “hidden killers”, accelerating the aging process and causing most chronic diseases. Scientists have estimated that more than 60 diseases are caused by free radical attack.

Pumpkin contains three extremely powerful antioxidant compounds: alpha-carotene, beta-carotene, and beta-cryptoxanthin. All three substances belong to the group of carotenoids, which act like vitamin A, protecting the body from harmful reactive oxygen and preventing chronic disease.What benefits will pumpkin bring to the body?

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To curb the number of free radicals, you need antioxidant compounds, capable of neutralizing free radicals

Strengthening the body resistance

Thanks to the high content of beta carotene, the body can convert it to vitamin A, thereby creating antibodies, supporting the immune system. In fact, people who are deficient in vitamin A will have weaker immune systems, which are more susceptible to attack by harmful agents to the body.

Pumpkin is also rich in vitamin C, a group of vitamins that have the ability to increase white blood cell production, help immune cells work more efficiently and speed up healing.

Healthy weight loss with pumpkin

Despite being packed with nutrients, pumpkin is really low in calories. 100g of pumpkin has only 24 calories and is about 92% water. Thanks to the rich in fiber, minerals and essential vitamins, this fruit will be the right choice. Moreover, their processing is extremely simple and diverse. Time-saving but equally delicious.

Get healthy skin

Not only is it good for the internal organs of the body, pumpkin is also beneficial for your skin. As you know, UV rays from the sun are the direct cause of freckles, melasma, acne and skin diseases. To protect skin cells from UV rays, you can use it thanks to the amount of beta carotene contained in them. Beta carotene has been shown to act as a natural sunscreen. When absorbed, beta carotene will be transported to many different organs, including the skin.

Besides beta carotene, vitamin C also helps a lot thanks to its ability to create collagen, a protein that keeps your skin healthy.

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>>> See more: Good or bad when eating pumpkin instead of rice?

Very simple recipe

Minced Pumpkin Soup


  • 500g pumpkin
  • 100g minced meat
  • Green onion, sugar, seasoning, fish sauce, pepper, cooking oil


  • Catch the pot, fry the onion with cooking oil
  • Then add minced meat and seasoning
  • Stir until the meat is cooked, then add 1 liter of water, stir well
  • Add the washed, sliced ​​squash and cook for 15 minutes until the squash is soft
  • When the squash has been stewed soft, season to taste, then add chopped onions, stir well, turn off the heat.

Very simple recipe

There is nothing better than a bowl of hot soup for cold winter days

Pumpkin soup


  • 300g pumpkin
  • 110g glutinous rice flour
  • Salt, seasoning


  • Wash the squash, peel it, remove the seeds, cut it into pieces as you like
  • Put squash and 500ml water in a pot. Cook for about 15 minutes until the squash is tender.
  • Lower the heat, use a spoon to mash the pumpkin in the pot
  • Dissolve glutinous rice flour with 120ml of water, stir well
  • Pour mixed glutinous rice flour water, add salt, seasoning seeds into the pot of pumpkin soup. Cook and stir for an additional 5 minutes until the soup thickens and is no longer mushy.

In addition, to know how to cook delicious pumpkin milk, please see the article How to cook pumpkin milk to gain weight for longtime skinny people

Reference source

Kabocha Squash Nutrition Facts and Health Benefits https://www.verywellfit.com/how-many-calories-in-kabocha-squash-2507121 Accessed: 6/12/2020

Pumpkin Soup https://www.cooky.vn/cong-thuc/sup-bi-do-13990 Access date: 06/12/2020

Minced Pumpkin Soup https://www.cooky.vn/cong-thuc/canh-bi-do-thit-bam-20486 Access date: 06/12/2020

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