Pumpkin and Pumpkin Seeds: A Nutrition Facts

Pumpkin and Pumpkin Seeds: A nutrition pack for various diseases

Pumpkin is often associated with “Halloween” but it is full of such nutrition facts. It helps in defence against heart diseases, cancer, asthma and many of such major diseases. The pumpkin is a best-known source of beta-carotene, a powerful antioxidant. Beta- carotene is converted to vitamin A in the body once it is eaten. Carotene offer protection against heart diseases, asthma, cancer, aging and body degeneration.

Pumpkin Nutrition:


pumpkin nutrition
Other than Carotene, the fiber, potassium and vitamin C & E reduce heart disease especially hypertension. Moreover it helps in eye health. Pumpkin also reduce risk of stroke, prostate cancer and provide protection against loss of muscle mass. It also helps in preservation of bone mineral density and reduction in the formation of kidney stones. Pumpkin also promotes fertility in women and also great source of minerals and vitamins during pregnancy. Pumpkin also boost immunity system of the body. It may helps your outlook by staying bright and can boost your mood. It helps the skin to be wrinkle free. Pumpkin dry seeds help in reduction of LDL which is bad cholesterol. here are the detailed nutritional values per 100 grams.
Principle Nutrient Value Percentage of RDA
Energy 26 Kcal 1%
Carbohydrates 6.50 g 5%
Protein 1.0 g 2%
Total Fat 0.1 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 0.5 g 2%
Folates 16 μg 4%
Niacin 0.600 mg 4%
Pantothenic acid 0.298 mg 6%
Pyridoxine 0.061 mg 5%
Riboflavin 0.110 mg 8.5%
Thiamin 0.050 mg 4%
Vitamin A 7384 IU 246%
Vitamin C 9.0 mg 15%
Vitamin E 1.06 mg 7%
Vitamin K 1.1 mcg 1%
Sodium 1 mg 0.5%
Potassium 340 mg 7%
Calcium 21 mg 2%
Copper 0.127 mg 14%
Iron 0.80 mg 10%
Magnesium 12 mg 3%
Manganese 0.125 mg 0.5%
Phosphorus 44mg 5%
Selenium 0.3 mcg <0.5%
Zinc 0.32 mg 3%
Carotene-α 515 mcg
Carotene-ß 3100 mcg
Crypto-xanthin-ß 2145 mcg
Lutein-zeaxanthin 1500 mcg


Usage of Pumpkin/ Pumpkin recipes:

It can help after hard workouts as it has refueling nutrients such as potassium. A little extra helps restore the body’s balance of electrolytes after a heavy workout. This will help muscles functioning at its best.

  1. Make sweet or pie of it
  2. Make puree of pumpkin, add salt, black pepper, olive oil, garlic, ginger according to your taste.
  3. Use boiled cubes with salt, pepper and a little oil.
  4. Make pudding with susar.
  5. Eat 30 grams of well-chewed pumpkin seeds every day. This will treat enlarged prostate and improve sexual functions.
  6. Cooked pumpkin with few dates and brown sugar. This puree is good for cough due to senile chronic bronchitis.

pumpkin pie

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