Pumpkin fruit is one of the widely grown
vegetables that is incredibly rich in vital antioxidants, and vitamins.
While this humble
backyard vegetable is less in calories but contains vitamin A, and flavonoid
poly-phenolic antioxidants such as leutin, xanthin, and carotenes in
benefits of Pumpkin
It is one of the very low calorie vegetables.
100 g fruit provides just 26 calories and contains no saturated fats or
cholesterol; however, it is rich in dietary fiber, anti-oxidants,
minerals, vitamins. The vegetable is one of the food items recommended
by dieticians in cholesterol controlling and weight reduction programs.
Pumpkin is a storehouse of
many anti-oxidant vitamins such as vitamin-A, vitamin-C and
With 7384 mg per 100 g, it is one of the
vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing
about 246% of RDA.
Vitamin A is a powerful natural anti-oxidant and is required by the
body for maintaining the integrity of skin and mucus membranes. It is
also an essential vitamin for good visual sight. Research studies
suggest that natural foods rich in vitamin A help a body protects
against lung and oral cavity cancers.
It is also an excellent source of many natural
flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and
zea-xanthin. Carotenes convert into vitamin A inside the body.
anti-oxidant which has UV (ultra-violet) rays filtering actions in the
in retina of the eyes. Thus, it helps protect from
macular disease" (ARMD) in the elderly.
The fruit is a good source
of B-complex group of vitamins like folates, niacin, vitamin
thiamin and pantothenic acid.
It is also rich source of
minerals like copper, calcium, potassium and phosphorus.
indeed are an excellent source of dietary fiber and mono-unsaturated
fatty acids, which are good for heart health. In addition, the seeds
are concentrated sources of protein, minerals and health-benefiting
vitamins. For instance, 100 g of pumpkin seeds provide 559 calories, 30
g of protein, 110% RDA
of iron, 4987 mg of niacin (31% RDA), selenium (17% of
RDA), zinc (71%)
etc., but no cholesterol. Further, the seeds are an excellent source of
health promoting amino acid tryptophan.
Tryptophan is converted to GABA in the brain.