Pumpkin vegetables: A delicious, nutritious dish that increases longevity

Pumpkin (pumpkin) buds are full of nutrients, which contribute to increased health and longevity. Let’s explore the benefits of using squash with increaseheightblog.com!

The exact origin of the pumpkin is unknown, but it is thought that the plant originated in Central America more than 7,500 years ago. The oldest domesticated pumpkin seeds are found in the Oaxaca highlands of Mexico. Now, pumpkins and zucchini are available all over the world.

Overview of squash

Overview of squash

Pumpkin belongs to the cucurbit family, grows on vines, can make a trellis. Pumpkin buds (leaves) are large, lobed, growing on hollow stems, slightly rounded in shape and often with serrated edges. Zucchini is usually dark green, but can be light, depending on the variety. They have a matte texture and small hairs that feel like spikes. The taste of squash is a combination of green beans, asparagus, broccoli and spinach. When cooked, they are tender and taste like boiled spinach or turnip leaves.

Although rich in vitamins and minerals, the calorie content of squash is very low compared to other vegetables. In Africa, squash is often used to make local soups. In Nigeria, squash buds, also known as ugu, are used to make soups. The ugu leaves are also used to make tomato stew, sauces, bean porridge and yams porridge.

Nutrition facts in 100g of squash

Pumpkin is a rich source of nutrients, vitamins and minerals. In 100g pumpkin buds contain:

  • Water: 92.88g
  • Calories: 19
  • Protein: 3.15g
  • Fat: 0.4g
  • Carbs: 2.33g
  • Calcium: 39mg
  • Iron: 2.22mg
  • Magnesium: 38mg
  • Potassium: 436mg
  • Sodium: 11mg
  • Zinc: 0.2mg
  • Manganese: 0.355mg
  • Copper: 0.133mg
  • Vitamin C: 11mg
  • Cholesterol: 0mg

Health benefits of pumpkin buds

Health benefits of pumpkin buds

Pumpkin vegetables are very healthy and delicious, and also contain a lot of iron and manganese – minerals that are important for many body processes. In addition, pumpkin buds also contain calcium, vitamins C, A, B, magnesium, phosphorus, copper … essential for a healthy body. Here are a few common benefits of eating squash regularly:

Reduce the risk of cancer

Pumpkin buds are a rich source of beta-carotene. This substance has been shown to reduce the risk of certain cancers.

Adding pumpkin buds to your diet will increase vitamin A levels in the body and may prevent the development of cancers such as prostate and breast cancer.

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Prevent obesity

As a green leafy vegetable, squash buds may also reduce the risk of obesity. It interrupts the growth of fat in the body and burns excess fat. Studies have found that pumpkin buds also contribute to an excellent body mass index.

Increase heart health

Pumpkin leaves are rich in soluble fiber. Eating more soluble fiber helps reduce the absorption of cholesterol and bile acids from the small intestine, thereby lowering blood cholesterol levels. When the soluble fiber is broken down by bacteria in the gut, some fatty acids are released, which reduces the liver’s production of cholesterol. By lowering blood cholesterol, fiber helps reduce the risk of heart disease.


Potassium is one of the nutrients good for heart health. Eating foods rich in potassium can prevent high blood pressure, stroke, diabetes, and other heart-related diseases. Fortunately, this important element is found in squash.

Potassium in pumpkin buds lowers blood pressure in people with high blood pressure and can also prevent high blood pressure.

Improve immune system

The combination of key immune-boosting nutrients found in pumpkin buds makes it one of the most resistant foods to disease and infection. For example, beta-carotene produces vitamin A that helps protect the body from infection.

In addition, pumpkin buds also have an abundant amount of vitamin C. Vitamin C also strengthens the immune system and keeps the body healthy.

The iron found in zucchini plays an important role in providing strength to the human body’s immune system, helping to fight a number of diseases and infections. Red blood cells are essential for delivering oxygen to damaged tissues, organs and cells. Without it, there would be no hemoglobin; Without hemoglobin, there would be no oxygen. The healing process needs iron to happen!

Rich in fiber, prevent constipation

Daily fiber supplements are very good for the body. Fiber helps digest food, prevents the blood from absorbing too much sugar, and regulates bowel movements, reducing the risk of constipation and more serious diseases, like colon cancer.

Relieves Symptoms of Rheumatoid Arthritis

Low levels of vitamin B6 have been associated with increased symptoms of rheumatoid arthritis (RA: Rheumatoid Arthritis), such as severe pain. Previous research has found that people with RA need more vitamin B6 than healthy people because they frequently experience muscle and joint pain from chronic inflammation. Foods rich in vitamin B6 help with pain and may be helpful in supplement form for managing muscle and joint pain caused by arthritis.

Helps strengthen bones

Pumpkin leaves contain large amounts of calcium and phosphorus which are essential for bones and teeth. We must consume enough of these two minerals daily for strong bones and healthy teeth. Calcium also helps to avoid joint pain.

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Helps maintain oral health

Phosphorus is so important for bones, it’s equally important for maintaining healthy teeth and gums. Calcium, vitamin D and phosphorus all play an important role in the formation and maintenance of oral health by supporting enamel, jaw bone mineral density and keeping teeth in place. These minerals and vitamins can also help heal tooth decay.

Leaves skin soft and elastic

Pumpkin leaves contain 38 µg of vitamin A, which is 5.43% of the daily recommended value. Eating foods rich in vitamin A helps keep your body free from free radicals and toxins (which can damage your skin). Vitamin A helps keep skin soft and elastic by ensuring moisture retention, preventing dryness, keratinization and skin conditions like psoriasis.

Alleviation of PMS . syndrome

Many women suffer from premenstrual syndrome (PMS). Manganese can be helpful for reducing monthly discomforts such as mood swings, headaches, depression, and irritability. Women with severe PMS symptoms are advised to take a manganese supplement as well as manganese-rich foods. Zucchini is one of the great options for getting the required amount of manganese.

Increase fertility

Studies have shown that pumpkin leaves can be very important when it comes to treating infertility problems. Antioxidant properties including oleic acid, vitamin A, alkaloids, tannins and linoleic acid have been shown to enhance testicular function to increase sperm count.

Helps prevent premature aging

The copper present in pumpkin leaves is a potent antioxidant, which works in the presence of the antioxidant enzyme superoxide dismutase to protect cell membranes from free radicals. Superoxide dismutase is one of the most powerful antioxidants that work in the body in the fight against free radicals.

Free radicals attack many organs, especially affecting aging, such as wrinkles, age spots, many types of cancer, macular degeneration and kidney failure. Getting enough copper in your daily diet can help you look younger for longer.

In addition to the above health values, pumpkin buds also have other benefits, such as: improving eye health, preventing asthma, protecting muscles and preventing skin damage.

Side effects of pumpkin leaves

Pumpkin leaves are likely medicinally safe for most people. Side effects from pumpkin products are rare. However, people who are allergic to pumpkin, its leaves and products should avoid both the leaves and medicinal products produced from this vegetable.

The secret to choosing and processing squash

The secret to choosing and processing squash

When picking pumpkin buds, choose young leaves that are still fresh. The older leaves are inedible and have thin spines. The young leaves also have spines but are soft and edible.

Picking squash requires a bit of experience. You can separate the stem and leaves. When you turn the petiole upside down, you will see the hollow part of the stem. Use your thumb to separate one-half or one-third of the stem and bend backwards to strip away the fibrous outer stalk and back of the leaf.

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Young fresh pumpkin buds, the stalks are crunchy, when cut, there is no fiber left. You should let the vegetables wilt a little for easy stripping. Starting from the old stem, stripping the fibers to the young top. You can use one hand to bend the stem of the squash stalk to make it easier to remove the fibers. The other hand uses the nail to separate the fiber, bend to where it is peeled, then bend and pull until all the fibers are removed. That way, when you eat it, it will taste better.

Enjoy delicious squash

Enjoy delicious squash

Pumpkin buds can be processed in many different ways: cooking soup, sautéing garlic, sautéing meat, adding to salads, making salads or eating raw. You should not overcook to avoid the nutrients being destroyed.

The Malaysian dish Pucuk Labu combines small, tender squash with bamboo shoots, anchovies, garlic and thinly sliced ​​onions. All cooked in rich coconut milk.

increaseheightblog.com suggests to you a popular dish in Nigeria with squash, easy to cook and delicious, full of nutrients, nutritious but strange.

Sweet potato porridge cooked with squash


  • 1kg white yam
  • Pumpkin buds
  • Red palm oil (reference material)
  • Ukpaka (African oil bean). This is a reference material, you can omit or change other ingredients accordingly
  • 2 medium sized onions
  • Chili
  • Salt
  • Bone broth stew
  • Dried fish or pork


  1. Peel and cut the yams into bite-sized chunks. Wash and put in a pot.
  2. Wash and cut the squash, rinse the ukpaka seeds and cut the onion into small pieces. Grind chili. Put all these ingredients in a separate pot, set aside.
  3. Pour a sufficient amount of water to cover the yams, cook until the potatoes are soft, the water is a bit thick like porridge. Drain the water, leaving the yams in the pot.
  4. Put part of the water to cook the yams in a pot containing the squash buds. Cook until the zucchini is tender, not overcooked.
  5. Place the cooked squash and other ingredients into the pot of yams. Add palm oil and salt, season to taste. Stir the ingredients. Serve hot.

Pumpkin buds are nutritious food, can be processed into many dishes and have been widely used in international cuisines. Try adding squash to your weekly menu!

Reference source

How to Prepare and Cook Pumpkin Leaves https://www.demandafrica.com/uncategorized/how-to-prepare-and-cook-pumpkin-leaves/ Accessed date: 12/12/2020

Did You Know You Can Eat Pumpkin Leaves? https://www.thekitchn.com/did-you-know-you-can-eat-pumpkin-leaves-tips-from-the-kitchn-207383 Accessed date: 12/12/2020

Pumpkin leaves https://specialtyproduce.com/produce/Pumpkin_Leaves_16888.php Accessed date: 12/12/2020

Health benefits of Pumpkin leaves https://www.healthbenefitstimes.com/pumpkin-leaves/ Accessed: 12/12/2020

Health Benefits and Side Effects of Pumpkin Leaves https://www.publichealth.com.ng/health-benefits-and-side-effects-of-pumpkin-leaves/ Accessed: 12/12/2020

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