What Superpowers Does A Pumpkin Have For Your Health? Pumpkin Smoothie Recipes. How much do we know about pumpkin? Habitual from childhood in the form of sweet porridge or seeds, she never claimed to be the queen of the table. Now we have the opportunity to reconsider our attitude and give her another chance. It is rich in nutrients, low in calories and is ideal for those who play sports and want to lose weight.
Pumpkin (lat. Cucurbita) is a genus of herbaceous plants of the Pumpkin family (Cucurbitaceae). The fruit is a pumpkin, usually with a hard outer layer (bark) and with numerous flattened seeds framed by thick bloating, without protein.
So, what superpowers does a pumpkin have?
Vitamin A and other elements
Pumpkin contains potassium, copper, iron, manganese, a small amount of magnesium, phosphorus, zinc and folate, vitamin E, B2 and C and a lot of vitamin A (it is responsible for skin health and is very good for eyesight). For example, after eating one cup of cooked pumpkin, you will get about 245% of the daily norm of this element, and the calorie content of such a snack will be only 49 kcal, since it 94% water!
Pumpkin seeds
Do not forget about pumpkin seeds, which are also very useful in themselves. They contain iron, zinc, copper, phosphorus, magnesium, manganese, tryptophan, fiber, protein and carbohydrates. In addition, they contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.
Pumpkin seeds are powerful antioxidants that improve cardiovascular health systems due to the high content of magnesium, zinc, fatty acids and antioxidants, lower blood sugar, regulate levels cholesterol in the blood and blood pressure, have a positive effect on the condition of the prostate and bladder, are rich in fiber and improve sleep quality.
But it is advisable to enjoy this useful snack in small portions, since 100 g of pumpkin seeds contain 446 kcal.
Reduces the risk of chronic diseases.
Due to the high content of antioxidants, pumpkin can become your reliable protector from troubles. Alpha Carotene, Beta Carotene, and Beta Cryptoxanthin neutralize free radicals, preventing them from damaging healthy cells in the body.
Strengthens the immune system
Vitamin A, FROM and E have a positive effect on the state of the immune system and, together with iron and folate, help our body fight with viruses and infection.
Positive effect on vision
The high content of beta-carotene, which then turns into vitamin A in our body, provides reliable protection and support for our eyes. Research Vitamin A deficiency is a very common cause of blindness.
Pumpkin is also one of the best sources of lutein and zeaxanthin – two compounds associated with a lower risk of age-related macular degeneration and cataracts.
Improves skin health
Pumpkin is literally packed with substances that improve skin health. These are carotenoids (act like natural sunscreen) and vitamin C, which is necessary for healthy skin. Your body needs this vitamin to produce Collagen is a protein that makes the skin supple and healthy.
Strengthens the cardiovascular system
Potassium, Vitamin C and fiber, present in pumpkin, have a positive effect on the health of the cardiovascular system. Potassium lowers blood pressure, and reduces the chance of a stroke!
All the same antioxidants that keep vascular clean do not allow oxidize to “bad” cholesterol, thereby preventing blockage of blood vessels.
Pumpkin and Sports
Pumpkin strengthens the immune system, improves sleep, lowers blood pressure and fits perfectly into the diet – this set of qualities is ideal for anyone involved in sports and watching their diet.
Vitamins C and E contribute to the rapid restoration of muscle fibers, so a delicious pumpkin smoothie will help you quickly come to life after an intense workout. Vitamin E (tocopherol) regulates muscle activity, preventing fatigue, and is an important regulator of protein metabolism in the muscles.
Contraindications
Despite all the benefits of a pumpkin, there are certain diagnoses with which it does not fit well.
Contraindications: period of exacerbation of diseases of the gastrointestinal tract, diabetes, gastritis. Also, do not consume pumpkin for those who take lithium (can cause serious side effects), and pregnant women should consult with their doctor.
READ Pumpkin Bars with Cream Cheese Frosting Recipe
Useful recipes
Banana Pumpkin Smoothie
Ingredients:
- ½ cup boiled or baked pumpkin;
- ½ banana;
- ½ cup almond or coconut milk;
- 1 spoonful of vanilla protein powder (optional);
- 1 tablespoon of honey;
- ½ teaspoon of vanilla extract or a pinch of vanillin;
- 1 tablespoon of chia seeds;
- 1 tablespoon unsalted almonds;
- ½ cup of ice;
- cinnamon and ginger for decoration.
Cooking. Put all the ingredients in a blender and beat until the consistency is smooth. When serving, sprinkle with ground cinnamon and ginger.
Pumpkin Smoothie with Coffee and Spinach
Ingredients:
- 1 cup pumpkin puree (boil or bake and grind);
- 1 cup of chilled coffee;
- 1 frozen banana, peeled and chopped;
- 1 cup almond milk;
- 1 teaspoon ground cinnamon;
- ½ teaspoon ground nutmeg;
- 2 cups fresh spinach (optional).
Cooking. Put all the ingredients in a blender and beat until smooth. If not enough sweets, add honey or maple syrup.
Pumpkin smoothie with oatmeal, banana and cream cheese
Ingredients:
- 1 cup of almond milk or any other of your choice;
- ½ cup mashed pumpkin (boil or bake and grind);
- 1 small frozen banana, sliced into pieces;
- ¼ cup instant oatmeal;
- 30 g cream cheese;
- ¼ teaspoon ground cinnamon;
- 1 pinch of nutmeg;
- 1 pinch of ginger;
- 1 tablespoon of crushed cookies for decoration (optional).
Cooking. Put all the ingredients except the cookie crumbs in a blender and beat until smooth. Sprinkle crumbs before serving.
Images credit: unsplash.com
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