Editor’s note: This article has been reprinted. First published October 31, 2016.
Only the ghosts of our ancestors know what the humble pumpkin was used for in the New World, and even around the world.
Of course, Halloween promises fun and inexpensive activities for kids (and adults) using carving knives, spoons for scooping and candles to light jack-o’-lanterns, an iconic part of the late October festivities. .
But the most important use of this large orange vegetable is as food. Native Americans cultivated pumpkins for thousands of years before showing the Pilgrims how to harvest, prepare and store them.
They can last for weeks, even months, even in the fall and winter, making them a useful and staple item with twice the value.
A tribe called the Catawbas ate pumpkin seeds for kidney health. The Yuma people made a mixture of pumpkin and watermelon seeds to treat wounds, and the Menominee drank a mixture of squash powder and pumpkin seeds to promote urination.
Other traditional preparations are said to release parasites and cure “female diseases.” MDidea supports the following folk remedies made from pumpkin pulp:
“Pumpkin was used in folk medicine to treat kidney inflammation and intestinal parasites, and was once listed as one of the four great cold seeds in an 18th-century medicine list.
Today, pumpkin is used to treat overactive bladder and prostate conditions, namely benign prostatic hyperplasia (BPH). “The fatty oils in pumpkin seeds have a mild diuretic effect, and the main component of the seeds, cucurbitacin, appears to inhibit the conversion of testosterone to dihydrotesterone.”1
Centuries later, we now know that adding pumpkin to food can give it that warm, satisfying “food taste.” This proves what your body knows and what science has proven: it’s not just delicious, it’s also good for your health.
How the Body Uses Pumpkin
You might be surprised to learn that almost all parts of the pumpkin plant are edible, including the leaves and flowers. For example, squash flowers are large edible flowers that add interesting flavor and elegance to many dishes.
As you enjoy a soup made from pumpkin puree with sweet potatoes, celery, carrots, onions, a clove of garlic, and a few teaspoons of herbs, keep in mind that vitamins, minerals, and other nutrients are working in your body.
In fact, pumpkin’s properties make this hearty fall food one of your health staples. According to Research Gate:
“Pumpkin is one of the well-known edible plants and has significant medicinal properties due to the presence of unique natural edible substances. Pumpkin contains several phytochemicals belonging to the categories of alkaloids, flavonoids, palmitic acid, oleic acid and linoleic acid.
A variety of important medicinal properties are well documented, including anti-diabetic, antioxidant, anti-cancer, anti-inflammatory, etc.”2
Hence why pumpkins score so high on the Total Nutrient Density Index (ANDI).3 A 1-cup serving of pumpkin provides 11% of the fiber you need each day to keep your system running smoothly.
Not only is it incredibly rich in vitamin A, providing 245% of the recommended intake (RDA), but the same amount of cooked pumpkin also contains 19% of the RDA in vitamin C, 16% of the RDA in potassium and riboflavin. , copper and manganese. According to USDA Food Data Central:4 Pumpkins also provide a small but still significant amount of:
|
copper |
Vitamin B6 |
thiamine |
steel |
|
folic acid |
magnesium |
person |
Niacin |
Beta-carotene is arguably one of the components of this large vegetable that delivers its antioxidant benefits most powerfully. Also available in bright orange. The most prominent beta-carotene and its functions include:
- Carotenoids help protect tissues from oxidative damage, making them more susceptible to disease. Strengthens the immune system and prevents signs of premature aging.
- Lutein and zeaxanthin are found in the retina. It helps protect your eyes from damage and improves your vision in several ways.
How the Body Uses Pumpkin’s Nutrients
All of these vitamins, minerals, and other nutrients in pumpkin combine to have a dramatic effect on your health. The Huffington Post5 We’ve listed several including:
• Recharge after exercise — One cup of cooked pumpkin contains more potassium, a “replenishment” mineral, than a banana. By comparison, pumpkin contains 564 mg of potassium compared to 422 in bananas.
• Skin protection — According to Health.com, pumpkin’s carotenoids contain anti-wrinkle pigments that help hydrate the skin and prevent damage by eliminating free radicals. Vitamins and powerful enzymes help cleanse your skin.6
• Better vision — All of the aforementioned vitamin A helps improve night vision and vision in low light, says the National Institute of Health.7
• Reduces Cancer Risk — Beta-carotene helps fight cancer because it contains immunostimulants that activate better immune system function. The antioxidant activity of pumpkin has been shown to inhibit breast cancer. One study reported:8
Additionally, Food for Breast Cancer noted:
“Women who consume high levels of carotenoids, such as alpha-carotene, beta-carotene, beta-cryptoxanthin, and lutein, found in pumpkin, have been reported to have a lower overall risk of breast cancer and a lower risk of recurrence in numerous studies.”9
Choosing, Storing and Preparing Pumpkins
Pumpkin is a vegetable in the gourd family, along with squash, cucumbers, and melons. They are grown on a large scale and are removed from the trailing vines to create an autumn display of Indian corn and hay bales. After that they are moved to the kitchen.
When purchasing pumpkins, make sure they are fully ripe. When you tap the outside, it makes a tight, hollow “thud” sound. Pass on any pumpkins that have bruises, blemishes, or wrinkled skin.
Even if you keep your pumpkin outside before frost, if you store it in a cool, dry place, it should be fine for the next few weeks. Be sure to wash the outside of the pumpkin before cutting it. That’s because many growers and even small farms use pesticides and herbicides instead of growing pumpkins naturally.
To carve, place the pumpkin on a hard surface and use a sharp knife to cut around the stem to remove it. Then cut the pumpkin in half and scrape out the core along the deep grooves to discard, keeping the seeds aside if desired. Once cut, the portions should be covered and placed in the refrigerator.
Pumpkin Recipe: Pumpkin Smoothie
The Epoch Times suggests the following pumpkin smoothie recipe:
“You can mix pumpkin puree into soups, stews, or chili. You can make a pumpkin smoothie by mixing pumpkin puree with a banana, spinach or romaine lettuce, a few dates, a little (non-dairy) milk, cinnamon, and nutmeg. .”10
