How to cook pumpkin to take advantage of its benefits
The pumpkin, traditionally used as a decorative element on Halloween, is not a vegetable but a fruit containing beta-carotene, an antioxidant component. It belongs to the cucurbit family, which, according to nutrition and dietetic specialist Montse Reus, includes more than 850 different species and deserves a prominent place in autumn and winter cuisine, both for the multitude of dishes it allows to prepare, as for its high nutritional value. It is rich in fiber and water.
Pumpkin is rich in fiber (soluble, which produces a satiating and laxative effect), carbohydrates, and potassium. As the dietitian-nutritionist Sara Jiménez highlights, its main component is water, so the amount of calories it provides is meager. It also contains calcium, magnesium, vitamin A, C, E, and beta-carotene; the latter is responsible for its orange color and is an antioxidant that helps eliminate free radicals preventing cell aging. It is of great importance in the diet because it is a precursor of vitamin A (also provitamin A). And its vitamin C content helps the absorption of iron and is an excellent antioxidant. According to the Spanish Nutrition Foundation, the pumpkin “stands out for its digestible character, since its components are dominated by water and lack fats and carbohydrates.”
It is satiating and low in calories.
It has a very satiating power, which will make Sara Jiménez’s opinion that we spend more time without thinking about chopping other foods of low nutritional quality. Being rich in vitamin A helps the correct function of the eyes and improves eyesight, in addition to promoting tanning of the skin.
It has few calories, which makes pumpkin an advisable option in low-calorie diets to lose weight.
As it is rich in fiber, it helps correct intestinal transit and helps control the entry of glucose into the blood, thanks to it.
Its potassium content helps muscle activity and makes it heart-healthy. It is interesting for people with hypertension, as it helps to control it. However, the expert clarifies that all these properties are meaningless if we do not accompany our day today with a good diet in general and practice physical exercise.
As Montse Reus explains, citing scientific studies, one of the compounds in pumpkin, cucurbitacin, and 2S albino, is practical (laboratory tests) against the growth of cancer cells. Pumpkin cream.
How to cook pumpkin to take advantage of its benefits
Another of its advantages is that it is possible to find it in the market at any time of the year and its price is low. To choose the best ones, we must look at those firm and with intact skin, and if they have their tailor peduncle, much better.
To avoid the loss of vitamins and minerals by dissolution and destruction, experts advise:
Please take advantage of the pumpkin cooking liquid in broths or soups, rich in vitamins and minerals.
Add them when the water is already hot. When doing it in cold water, the losses can be doubled.
Cut the squash into large chunks when boiling. The subdivision of food favors increased losses.
Enjoy its versatility. You can incorporate pumpkin into soups, creams, stews, and also in desserts.
If you want to avoid losing vitamin C, the best way to cook is, according to Montse Reus, to steam for a maximum of fifteen minutes.
Ideas for preserving pumpkin
Winter squash are more resistant because they have less water and much thicker skin that allows them to be better preserved, according to Sara Jiménez, who advises, as a general rule, to keep them away from both extreme cold and heat. At room temperature, it is ideal in a cool and dry place. ‘They should never be washed and stored. It is preferable to wash them just before cooking or consuming them,” she says. Did you know that pumpkin is a fruit? Yes, you read that right. There are endless varieties of this fruit, of different colors and sizes, but despite such diversity, all of them share a sweet pulp and a hard skin that prolongs its conservation. Many people discard pumpkin seeds without knowing that they are a small nutritional treasure since they are rich in zinc and magnesium, among other minerals. They can be roasted and added to salads and other preparations. Properties and benefits of pumpkin:
Strengthen your defenses: it keeps the immune system in good condition and prevents flu and colds.
Antioxidant: its combination of minerals and vitamins makes pumpkin a powerful antioxidant.
Take care of the cardiovascular system: arterial hypertension, prevention of angina pectoris, maintenance of adequate cholesterol level.
Suitable for his digestive system is indicated to combat gastritis, gastroduodenal ulcer, and constipation.
Benefits your eye health: helps prevent cataracts, photophobia, and night blindness.
Take care of the urinary system and kidneys: it prevents cystitis, kidney stones, fluid retention, and kidney failure.
Autumn is the time of fruits, and an excellent example of this is the pumpkin. A vegetable is popularly known for being the protagonist of the Halloween party.
But, do you know all its properties and the benefits it can bring to your health? Pumpkin contains a great vitamin richness of beta-carotene, vitamins A, C, and E, with antioxidant action.
But this is nothing. So that you can take advantage of everything that pumpkin offers, today we are going to tell you in great detail the benefits of this delicious vegetable that is in season. Could you pay attention to all of them? Properties and Benefits of Pumpkin
Pumpkin is a plump, nutritious orange-colored vegetable and highly healthy food. It is low in calories but rich in vitamins and minerals, which are also in its seeds, leaves, and juices.
Below, we list some of its properties for maintaining good health: It is a source of antioxidants
This is mainly due to its high content of carotenes, Pliocene, and vitamin C that eliminate free radicals to prevent premature aging of cells, such as those of the skin. It is also essential to strengthen our bones, tissues, and immune system. Improve eyesight
Yes, how you hear it. The pumpkin will be your best ally to improve your eye health. And it is that thanks to this vegetable, you can prevent yourself from different diseases that affect the eyes, such as loss of vision due to degeneration of the retina or the development of cataracts.
In addition, if you tend to strain your eyes a lot daily, either due to your work or studies, eating this vegetable will help you protect your vision and avoid eye fatigue. It favors the elimination of liquids and has few calories.
It contains very few calories, thanks to its composed mainly of water (approximately 90%). This means that in addition to being ideal for weight loss diets, it is also perfect for fighting fluid retention since it helps to eliminate toxins and is a natural diuretic. Prevent constipation
If that were not enough, everything we have told you about this orange vegetable also provides us with a large amount of fiber. This means that pumpkin is recommended for people with constipation problems.