UGU(PUMPKIN LEAF)
Impressive Health Benefits of Pumpkin
Pumpkin is a type of winter squash that belongs to the Cucurbitaceae family.
It’s native to North America and particularly popular around
Thanksgiving and Halloween.
In the US, pumpkin typically refers to Cucurbita pepo, an orange type of winter
squash. In other regions, such as Australia, pumpkin may refer to any type of
winter squash.
While commonly viewed as a vegetable, pumpkin is scientifically
a fruit, as it contains seeds. That said, it’s nutritionally more similar to
vegetables than fruits.
Beyond its delicious taste, pumpkin is nutritious and linked to
many health benefits.
Here are 9 impressive nutrition and health benefits of pumpkin.
1.
Highly Nutritious and Particularly Rich in
Vitamin A
Pumpkin has an impressive nutrient profile.
One cup of cooked pumpkin (245 grams) contains:
- Calories: 49
- Fat: 0.2 grams
- Protein: 2 grams
- Carbs: 12 grams
- Fiber: 3 grams
- Vitamin A: 245% of the Reference Daily Intake (RDI)
- Vitamin C: 19% of the RDI
- Potassium: 16% of the RDI
- Copper: 11% of the RDI
- Manganese: 11% of the RDI
- Vitamin B2: 11% of the RDI
- Vitamin E: 10% of the RDI
- Iron: 8% of the RDI
- Small amounts of
magnesium, phosphorus, zinc, folate and several B vitamins.
Besides being packed with vitamins and minerals, pumpkin is also
relatively low in calories, as it’s 94% water.
It’s also very high in beta-carotene, a carotenoid that your
body turns into vitamin A.
Moreover, pumpkin
seeds are
edible, nutritious and linked to numerous health benefits.
2.
High Antioxidant Content May Reduce Your
Risk of Chronic Diseases
Free radicals are
molecules produced by your body’s metabolic process. Though highly unstable,
they have useful roles, such as destroying harmful bacteria.
However, excessive free radicals in your body create a
state called oxidative stress, which has been linked to chronic illnesses,
including heart disease and cancer.
Pumpkins contain antioxidants, such as alpha-carotene,
beta-carotene and beta-cryptoxanthin. These can neutralize free radicals,
stopping them from damaging your cells.
Test-tube and animal studies have shown that these antioxidants protect skin against sun damage and lower the risk of
cancer, eye diseases and other conditions.
However, keep in mind that more human-based research
is needed to make health recommendations.
3.
Packs Vitamins That May Boost Immunity
Pumpkin is loaded with
nutrients that can boost your immune system.
For one, it’s high in beta-carotene, which your body
turns into vitamin A.
Studies show that vitamin A can strengthen your immune
system and help fight infections. Conversely, people with a vitamin A
deficiency can have a weaker immune system.
Pumpkin is also high in vitamin
C, which has been shown to increase white
blood cell production, help immune cells work more effectively and make wounds
heal faster.
Aside from the two vitamins mentioned above, pumpkin
is also a good source of vitamin E, iron and folate — all of which have been
shown to aid the immune system as well.
4.
Vitamin A, Lutein and Zeaxanthin May Protect Your Eyesight
It’s quite common for
eyesight to diminish with age.
Fortunately, eating the right nutrients can lower your
risk of sight loss. Pumpkin is plentiful in nutrients that have been linked to strong
eyesight as your body ages.
For instance, its beta-carotene content provides your
body with necessary vitamin A. Research shows that vitamin A deficiency is a
very common cause of blindness.
In an analysis of 22 studies, scientists discovered
that people with higher intakes of beta-carotene had a significantly lower risk
of cataracts, a common cause of blindness.
Pumpkin is also one of
the best sources of lutein and zeaxanthin, two
compounds linked to lower risks of age-related macular degeneration (AMD) and
cataracts.
Additionally, it contains good amounts of vitamins C
and E, which function as antioxidants and may prevent free radicals from
damaging your eye cells.
5. Nutrient Density and Low Calorie Count May Promote
Weight Loss
Pumpkin is considered a nutrient-dense
food.
That means it’s incredibly low in calories despite
being packed with nutrients.
In fact, pumpkin clocks in at under 50 calories per
cup (245 grams) and consists of about 94% of water.
Simply put, pumpkin is a weight-loss friendly food
because you can consume more of it than other carb sources — such as rice and
potatoes — but still take in fewer calories.
What’s more, pumpkin is a good source of fiber, which can help curb your appetite.
6. Antioxidant Content May Lower Your Risk of Cancer
Cancer is a serious illness in which cells grow
abnormally.
Cancer cells produce free radicals to help them
multiply rapidly.
Pumpkin is high in carotenoids, which are compounds
that can function as antioxidants. This allows them to neutralize free
radicals, which may protect against certain
cancers.
For instance, an analysis of 13 studies showed that
people with higher intakes of alpha-carotene and beta-carotene had
significantly lower risks of stomach cancers.
Similarly, many other human studies have found that
individuals with higher intakes of carotenoids have lower risks of throat,
pancreas, breast and other cancers.
However, scientists aren’t sure if the carotenoids
themselves or other factors — such as lifestyle habits of those who consume
diets rich in carotenoids — are responsible for these lowered risks.
7. Potassium, Vitamin C and Fiber May Benefit Heart
Health
Pumpkin contains a variety of nutrients that can
improve your heart health.
It’s high in potassium, vitamin C and
fiber, which have been linked to heart benefits.
For instance, studies have shown that people with
higher potassium intakes appear to have lower blood pressure and a reduced risk
of strokes — two risk factors for heart disease.
Pumpkin is also high in antioxidants, which may
protect “bad” LDLcholesterol from oxidizing. When LDL cholesterol particles
oxidize, they can clump along the walls of blood vessels, which can restrict
your vessels and raise your risk of heart disease.
8. Contains Compounds That Promote Healthy Skin
Pumpkins are loaded with nutrients that are great
for your skin.
For one, it’s high in carotenoids like beta-carotene,
which your body turns into vitamin A.
In fact, one cup (245 grams) of cooked pumpkin packs
245% of the RDI for vitamin A.
Studies show that carotenoids like beta-carotene can
act as a natural sun block.
Once ingested, carotenoids are transported to various
organs including your skin. Here, they help protect skin cells against damage
from harmful UV rays.
Pumpkin is also high in vitamin C, which is essential
for healthy skin. Your body needs this vitamin to make collagen, a protein that keeps your skin strong and healthy.
Moreover, pumpkins contain lutein, zeaxanthin, vitamin
E and many more antioxidants that have been shown to boost your skin’s defenses
against UV rays.
9.
Incredibly Versatile and Easy to Add to Your Diet
Pumpkin is delicious,
versatile and easy to add to your diet.
Its sweet flavor makes it a popular ingredient in
dishes like custards, pies and pancakes. However, it works just as well in
savory dishes such as roasted vegetables, soups and pastas.
Pumpkins have a very tough skin, so it requires some
effort to slice. Once you cut it, scoop out the seeds and any stringy parts,
then slice the pumpkin into wedges.
The seeds are also edible and packed with nutrients
which offer many other benefits. For instance, pumpkin seeds may improve
bladder and heart health.
Pumpkin is also available pre-cut or canned, giving you
flexibility with your recipes and preparation. When buying canned, be sure to read
labels carefully, as not all products
will be 100% pumpkin and you may want to avoid added ingredients, particularly
sugar.
The easiest way to eat pumpkin is to season it with
salt and pepper and roast it in the oven. Many people also enjoy making it into
pumpkin soup, especially during winter.
Who Shouldn’t Eat Pumpkin?
Pumpkin is very healthy and considered safe for most.
However, some people may experience allergies after
eating pumpkin.
It’s also considered mildly diuretic, which means eating a lot of pumpkin may induce a
“water pill”-like reaction, increasing the amount of water and salt your body
expels through urine.
This effect may harm people taking certain medicines such
as lithium. Diuretics can impair your body’s ability to remove lithium, causing
serious side effects.
Although pumpkin is healthy, many pumpkin-based junk
foods — such as lattés, candies and pie fillings — are loaded with added sugar.
They do not offer the same health benefits as consuming the fruit.
The Bottom Line
Rich in vitamins, minerals and antioxidants, pumpkin
is incredibly healthy.
What’s more, its low calorie content makes it a weight-loss-friendly
food.
Its nutrients and antioxidants may boost your immune
system, protect your eyesight, lower your risk of certain cancers and promote
heart and skin health.
Pumpkin is very versatile and easy to add to your diet
in both sweet and savory dishes.
Try incorporating pumpkin into your diet today to reap
its health benefits.
Preparing
Ugu Soup the Igbo Style
----------------------
Ingredients:
1. Ugu
(pumpkin) vegetables
2. Water
leaf
3. Okporoko
(Stock Fish)
4. Crayfish
5. Pepper
6. Palm
oil
7. Fresh
meat
8. Dried
Fish
9. Kanda
a.k. a Kpomo (Cow skin)
10. Okpeyin
11. Soup
seasonings.
Method:
·
Boil your meat and okporoko in a pot with meat seasonings like
thyme, onions, etc
·
When the meat and okporoko
- becomes
well cooked, pour some palm oil into the pot of boiling meat, and allow to
steam for a while.
- Add
your grounded crayfish, pepper,, and okpeyin.
- Add
the sliced kanda to the pot, and allow to boil for sometime.
- Then,
taste for salt and other seasonings.
- Lastly, add your washed and sliced
fresh ugu leaves into the boiling pot of meat; stir properly, allow to
steam for one minute before bring down the pot of ugu soup ready for
serving.
Enjoy… Igbo soups are so simple to prepare!
+2348074926468.
Pharex Global Ventures Foods.
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