Pumpkin is the protagonist of Halloween, the American version of Halloween. Of course, pumpkin is known in many countries for many more reasons than it can be turned into a lantern for this holiday.
In Greek cuisine it may not be as common as zucchini, but in other cuisines it is considered a nutritious food used in dozens of dishes. Its use is such that it (rightly) is considered the ultimate autumnal vegetable.
If you have not already put it in your diet, it is a good idea to do so for both its delicious taste and its nutritional value.
Pumpkin fruits are a good source of complex carbohydrates, vitamins, potassium, magnesium, manganese and carotenoids which are considered antioxidants.
Important benefits
Pumpkins contain complex carbohydrates, which contain a low glycemic index. Because of this property, they can regulate blood sugar levels and create a feeling of satiety.
Perhaps the most characteristic feature of pumpkin is that it prevents the oxidation of cholesterol in the body, contributing to the health of the cardiovascular system. Α and β-carotene, vitamin C, magnesium, manganese and folic acid all fight "bad" cholesterol.
In addition, pumpkin seeds contain fatty acids (Omega-3) that act as protective against "bad" cholesterol.
Due to the antioxidant action of pumpkin substances, they counteract the free radicals that cause oxidative stress. Antioxidants reduce the risk of various cancers and protect against inflammation of the joints.
Other actions of the pumpkin
One of the lesser known properties of pumpkin is that it promotes good eye health. This is due to the large amounts of Vitamin A. Also, its high content of folic acid and vitamins make it an ideal food for pregnant women.
Pumpkin seeds are used to treat various diseases of the bladder and shrink the prostate due to the protective compounds called phytosterols.
How to choose the right pumpin
The classic pumpkin has a bright orange color and is round. However, there is also the giant pear-shaped pumpkin.
It is advisable to choose pumpkins that:
- have their stalks,
- have a hard shell and
- they have no blows.
All of this can ensure that the pumpkin we buy is not over-ripe.
Many people think that the brighter the color of orange, the sweeter the pumpkin. Although sweetness is due to a combination of factors such as variety, soil, climate, etc.
How to eat the pumpkin;
Pumpkin can be used in savory and sweet pies, as well as in dozens of other foods. For example, it offers a delicious velvet soup. We can also use it in salads, mask or toast chips.
If you can, it's best to prefer organic. Pumpkins absorb heavy metals and other toxins from the soil, so be careful!
Summer seeds, our well-known pastebos, are a cheap and nutritious snack. They can be eaten raw, baked or soaked. Spores contaminated with water release more nutrients.
Bibliography:
D.C. Joshi, S.K. Das, et al, (1993), "Physical Properties of Pumpikin Seeds", Journal of Agricultural Engineering Research, Vol 54, https://doi.org/10.1006/jaer.1993.1016.
Domenico Montesano, Gabriele Rocchetti, et al., (2018), "Bioactive profile of pumpkin: an overview on terpenoids and their health-promoting properties", Vol 22, Science Direct, https://doi.org/10.1016/j.cofs.2018.02.003.
