What are the benefits of eating pumpkin?
In recent years, healthy eating has become a hot topic, and pumpkin, as a nutritious vegetable, has attracted much attention. The following is a summary of popular discussions and scientific research on pumpkin in the past 10 days on the Internet to help you understand the various health benefits of pumpkin.
1. Nutritional value of pumpkin
Pumpkin is rich in a variety of vitamins, minerals and dietary fiber. The following are its main nutrients (per 100 grams of edible part):
| Nutritional information | Content |
|---|---|
| heat | 26kcal |
| carbohydrates | 6.5 grams |
| dietary fiber | 0.5g |
| Vitamin A | 170% daily requirement |
| Vitamin C | 11% daily requirement |
| Potassium | 340 mg |
2. 7 health benefits of pumpkin
1.protect eyesight: Pumpkin is rich in beta-carotene, which is converted into vitamin A in the body and can prevent night blindness and macular degeneration.
2.Enhance immunity: The combination of vitamins A and C strengthens the immune system and recent studies show it is particularly effective against respiratory infections.
3.Promote digestion: Dietary fiber in pumpkin helps maintain intestinal health and prevent constipation.
4.control blood sugar: Although pumpkin has a certain sweetness, its glycemic index is low, and eating it in moderation can help control blood sugar.
5.Improve heart health: The potassium in pumpkin helps regulate blood pressure and reduce the risk of cardiovascular disease.
6.antioxidant effect: Pumpkin contains a variety of antioxidant substances, which can resist free radicals and delay aging.
7.Sleep aid effect: Pumpkin seeds contain tryptophan, which can promote serotonin production and improve sleep quality.
3. Consumption recommendations for different groups of people
| crowd | Suggestions |
|---|---|
| Weight loss people | Can replace some staple foods and control total calories |
| diabetics | Eat in moderation, it is recommended to steam rather than fry |
| pregnant woman | Supplement folic acid and iron to promote fetal development |
| children | Make pumpkin puree to supplement vitamin A |
| elderly | Easy to digest and prevent constipation |
4. Creative ways to eat pumpkin
1.pumpkin soup: Paired with onions and carrots, nutritious and stomach-warming.
2.roasted pumpkin: Simply seasoned and grilled to retain maximum nutrition.
3.pumpkin porridge: Traditional health food, easy to digest and absorb.
4.Pumpkin Salad: Pair with green leafy vegetables to supplement multiple vitamins.
5.pumpkin seed snacks
5. Precautions when eating
1. Pumpkin is warm in nature, and those with hot and dry constitutions should not consume it in excess.
2. The recommended daily intake of pumpkin seeds is no more than 30 grams.
3. People who are allergic to pumpkin should avoid eating it.
4. Pumpkin should not be eaten with mutton as it may cause abdominal distension.
5. When purchasing, choose pumpkins that are complete in shape and uniform in color.
6. Recent research findings
According to the latest scientific research report:
| research institute | discover |
|---|---|
| Harvard University | Pumpkin extract may inhibit the growth of certain cancer cells |
| Kyoto University, Japan | Pumpkin polysaccharide can regulate intestinal flora |
| Chinese Academy of Agricultural Sciences | Breeding a new variety with 50% higher beta-carotene content |
To sum up, pumpkin is not only delicious, but also a treasure trove of nutrients. Reasonable consumption of pumpkin can bring many benefits to your health. It is recommended to consume 2-3 times a week, 100-150 grams each time, to obtain the best nutritional effect.
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