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20 benefits of pumpkin + 3 delicious recipes!

  1. Once a year, Halloween is just around the corner. A party that is more and more celebrated in the Netherlands. More and more children go to the door dressed to pick up sweets. And that is also the time to bring a pumpkin into your home. But whether you're putting a pumpkin at the front door or baking a cake with it, it's just time to buy this fruit a little more often a year.

Pumpkins used to be used for survival and medicine

  1. Thousands of years ago, pumpkins were indispensable to the Aztecs and the Maya. And the ancient Indians ate the pumpkin's flesh to help them survive the long winters. They also ate pumpkin seeds and used them as medicine.

  1. And when the pilgrims came to America, pumpkin became a nutritious and indispensable food for them too. Without pumpkins, many of the early settlers might not even have survived.

  1. Most parts of the plant, especially the seeds and yellow blossoms, are used in traditional medicine around the world. Many people in developing countries consume pumpkin regularly to get a significant portion of the energy and nutrients they need to survive.

Why do you need to eat more pumpkin?

  1. One thing is for sure, pumpkins aren't just for making a Haloween object or baking a cake. This seasonal fruit offers health-promoting properties and it is also a delicious ingredient for soup, muffins or even pancakes. Eating more pumpkin has a number of benefits, which you can read here:

  2. One thing is for sure, pumpkins aren't just for making a Haloween object or baking a cake. This seasonal fruit offers health-promoting properties and it is also a delicious ingredient for soups, muffins or even pancakes. Eating more pumpkin has a number of benefits, which you can read here:

  1. Pumpkins are packed with carotenoids and help protect your cells from free radical damage. Like carrots, this orange fruit is rich in beta carotene as well as alpha carotene and beta cryptoxanthin. After eating beta-carotene, your body converts it into vitamin A, which will boost general immune function.

  2. Pumpkins are packed with carotenoids and help protect your cells from free radical damage. Like carrots, this orange fruit is rich in beta carotene as well as alpha carotene and beta cryptoxanthin. After eating beta-carotene, your body converts it into vitamin A and that will boost general immune function.

  1. Due to the high antioxidant content of pumpkins, many companies today use it to make skin care products. Yes, that's right, pumpkin can also be applied topically which improves cell turnover, resulting in smoother, healthier looking skin. Of course, because of its various antioxidants, pumpkin can also target signs of aging.

  1. As mentioned earlier, pumpkin is rich in beta-carotene and when consumed you will benefit from a safe source of vitamin A. In fact, if you only 220 gram of pumpkin consumes almost twice your recommended daily amount. This important vitamin promotes optimal vision health, reduces the risk of degenerative eye disease, and promotes healthy teeth and bones at the same time.

  1. Fiber is important for optimal health and for supporting normal bowel movements, keeping blood sugar in balance and even controlling cholesterol levels. We all know that fiber supports a healthy digestive system, but did you know that it can help you in your fight against obesity? Eating a high-fiber diet will limit hunger pangs and keep you from overeating - try this easy-to-make "energy-boosting" smoothie too.

  2. Fibers are important for optimal health and for supporting normal bowel movements, keeping blood sugar levels in balance and even controlling cholesterol levels. We all know that fiber supports a healthy digestive system, but did you know that it can help you in your fight against obesity? Eating a high-fiber diet will limit hunger pangs and keep you from overeating - try this easy-to-make "energy-boosting" smoothie too.

  1. One thing is for sure, we have to take good care of our hearts because it will beat about 100,000 times a day. In addition to beneficial antioxidants and fiber, both of which contribute to good heart health, pumpkin seeds are also packed with essential fats, phytosterols, magnesium and zinc.

  1. Researchers studied the effects of pumpkin seed oil on hypertension. Researchers induced high arterial blood pressure before the rats were treated with pumpkin seed oil. Researchers concluded that treatment with pumpkin seed oil not only normalized blood pressure levels but also protected the heart and aorta.

  1. Whether you are a man or a woman really looking forward to starting a family, pumpkin seeds can help improve sperm quality. Infertility has been linked to low levels of zinc, but fortunately pumpkin seeds are rich in this mineral. They can also support healthy testosterone levels and in turn this combined effect benefits fertility.

  1. To make sure you eat enough pumpkin seeds, you can make your own student oats. This is a great snack to take to work and will help nourish your body and mind. You can also easily include pumpkin seeds in your favorite bread or muffin recipe.

  1. Try roasted pumpkin seeds with lemon, garlic and cayenne pepper. Mmm, golden brown and crunchy!

  1. When you first find out that you are pregnant, you often start by examining every aspect of your pregnancy, including what to eat and what not to eat. Pumpkin and its seeds can both be very beneficial in the development and protection of both the mother and the fetus.

  1. Rich in protein, zinc, vitamin A, folic acid and other important vitamins, the pulp and seeds of pumpkin can support the needs of both you and your growing baby. Because it is high in fiber, pumpkin will also reduce one of the most common symptoms of pregnancy, which is constipation.

  1. Due to its anti-inflammatory benefits, pumpkin can help improve the symptoms of arthritis. In an animal study, researchers found that pumpkin seed oil is just as effective compared to the pharmaceutical agent indometacin, but without the associated side effects. Whether you have a toothache or an inflamed throat, adding pumpkin to your regular diet can help reduce the painful symptoms.

  1. It is estimated that up to 80% of Europeans do not get enough magnesium, a mineral used by every organ in your body. While magnesium plays an essential role in bone and heart health, magnesium is also found in more than 300 different enzymes. From producing energy to activating nerves and muscles, magnesium is simply essential.

  1. If you consume just one gram of pumpkin seeds, you will benefit from almost 40% of the recommended daily amount. Deficiency can lead to you experiencing anxiety disorders or developing osteoporosis, and eating pumpkin seeds is a simple and effective way to keep yourself mentally and physically healthy. Cooked spinach and dark chocolate are also great sources of magnesium.

  1. Using pumpkin seeds to cure an enlarged prostate and treat urinary tract symptoms is an ancient remedy that is now making a comeback. When you consider that more than half of European men over the age of 50 suffer from problems related to an enlarged prostate, it is important to protect yourself when you are young.

  1. Due to the high concentration of phytosterols, they can probably shrink the prostate. Pumpkin seeds also provide chemicals that can prevent the transformation of testosterone into DHT, a hormone often associated with enlarged prostate as well as male pattern baldness.

  1. Fats are not an enemy. I repeat, fats really are not an enemy. We live in a society where low-fat foods or foods that are even completely fat-free have taken over supermarket shelves, leading to an increase in health problems. Your body and your brain need fat to function. And when you consume pumpkin seeds, you benefit from the good, plant-based omega-3 fatty acids.

  1. Both the pulp and seeds of the pumpkin are high in vitamin C and antioxidants, including beta-carotene and other carotenoids.

  1. In fact, pumpkin is one of the best sources of beta-carotene and the other synergistic carotenoids. Together they give pumpkins their bright, eye-catching color.

  1. Beta carotene is good for your immune system as it is converted into vitamin A, which produces white blood cells that fight infection and help you stay healthy.

  1. Beta carotene and other carotenoids in pumpkins improve the health of liver tissues and also help detoxify the liver.

  1. Eating pumpkin can help improve the appearance and texture of your skin.

  1. The antioxidants in pumpkins, especially the carotenoids, vitamins C and E, help improve skin health.

  1. The potassium in pumpkins can have a positive effect on blood pressure.

  1. A 2017 study suggested that for the treatment of high blood pressure, consuming enough potassium may be almost as important as lowering sodium (salt) intake.

  1. Another study found that participants who received the highest amount of beta-carotene compared to those who received the least had about half the risk of death from cardiovascular disease.

  1. The soluble fiber in pumpkin is also helpful in lowering cholesterol and triglycerides.

  1. Pumpkins are packed with antioxidants and eating them often can reduce your risk of developing many types of cancer.

  1. Food sources rich in beta carotene, especially when the food sources contain the full range of carotenoids, are much better than supplements.

  1. Eating pumpkin can have several beneficial effects for diabetics and may even lower blood sugar.

  1. A 2009 study indicates that compounds in pumpkin can help improve insulin resistance and slow the progression of diabetes.

  1. Several studies have also shown that the substances in pumpkin can lower blood sugar.

  1. If you want to lose a few pounds, you can add pumpkin to your diet. It contains a generous amount of fiber. Think of 1.7 grams in 100 grams of pumpkin seeds, 3 grams in pumpkin puree and 7 grams in canned pumpkin. Fiber is just what your digestive system needs to make your stool smoother, and a good dose of fiber every day can aid in your weight loss.

  1. Enjoy a pumpkin smoothie after a workout. It can replenish the potassium you lost during your training session without taking in too many calories.

  1. If the thought of eating a nice slice of pumpkin pie makes you happy, I have good news for you. Eating pumpkin works wonders for your mood. Pumpkin seeds are high in tryptophan, which is a type of amino acid that will produce the neurotransmitter called serotonin. Research has shown that a lack of serotonin can lead to anxiety and depression.

  1. Because pumpkins are rich in tryptophan, they can also act as a sleep stimulant. Tryptophan produces serotonin and this in turn relaxes and calms you so that you eventually fall asleep.

  1. Some experts even argue that this may be why people tend to get a good night's sleep after a Thanksgiving feast! J

  1. Perhaps most importantly, pumpkin can be used in so many ways, making it a delicious meal or snack. That's what it's all about: making healthy food more enjoyable, so that you can enjoy it day in, day out. If you enjoy cooking, get creative and discover that pumpkin is a tasty and versatile ingredient.

Three delicious recipes with pumpkin

  1. Perfect for those dark winter evenings and this recipe is healthy, delicious and easy!

  1. What do you need?

  1. How do you prepare this?

  1. Pumpkin puree is a versatile ingredient that you can use in many ways for baking or for making pasta sauce, for example.

  1. Canned pumpkin is popular and easy. But if you can find the right kind of pumpkins, fresh is always best. Try making your own pumpkin puree and you will see how easy it is. In addition, it is more flavorful and has a much more intense flavor.

  1. What do you need?

  1. How do you prepare this?

  1. Hummus is a healthy dish. Add some pumpkin to make it a seasonal dish, which is perfect for parties and snacks, but it can also be served with chunks of apple or sliced ​​raw vegetables.

  1. If you want or need to avoid sweeteners, you can omit the maple syrup, although the amount used is really minimal.

  1. What do you need?

  1. How do you prepare this?

  1. Place all ingredients except the pumpkin seeds (and start with 1 tablespoon of Tahini) in a food processor. Puree until it is a very smooth mixture. Season it and if you want to add extra garlic or spices, add a little at a time (and if you want a richer tahini flavor, add another tablespoon). Then add most of the pumpkin seeds (save a few tablespoons) and pulse a little more with the food processor. Then put the mixture in the container in which you want to serve and sprinkle it with the remaining pumpkin seeds. Serve it with whole grain pita, tortilla chips, warm whole grain bread, etc.

Finally

  1. As you can see, pumpkin is a very versatile ingredient, and also very healthy! I always buy my pumpkin on the market. Then I know that I have good quality. In most cases it's not really a local product, but it's the best I can get.

  1. Are you going to try that delicious pumpkin soup this weekend?

  1. Will you let me know if I liked it?

  1. Foodfacts.mercola.com/pumpkins.html

  1. Greatist.com/health/superfood-pumpkin



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