Nattu Maruthuvam 02-01-2014 Benefits Of Pumpkin – Sun tv Show
Nattu Maruthuvam | Dt 02-01-14 | Dr.Sakthi Subramaniam | Siddha Maruthuvam
Benefits of Kazharchi Kaai | Medicinal uses of Kazharchi Kaai
Medicinal Uses of Pumpkin
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 abundance
Pumpkins, in general, feature orange or yellow color; however, some varieties exhibit dark to pale green, brown, white, red and gray. Their color is largely influenced by yellow-orange pigments in their skin and pulp. Its thick rind is smooth with light, vertical ribs.
Health 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 vitamin-E.
*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
*It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes,
cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
*Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in
retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.
*The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine),
thiamin and pantothenic acid.
*It is also rich source of minerals like copper, calcium, potassium and phosphorus.
*Pumpkin seeds 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.
Preparation and serving methods
*Pumpkin can be used in variety of delicious recipes either baked, stew- fried; however, it is eaten best after
steam-cooking in order to get maximum nutrients. In China, young tender, pumpkin leaves are consumed as cooked
greens or in soups.
*In the Indian subcontinent where it is popular as “kaddu or sitaphal”, it is used in the preparation of
“sabzee”, sweet dishes (halwa), desserts, soups, curries,…etc.
*The fruit is used in the preparations of pies, pancakes, custard, ravioli…etc.
*Golden nugget pumpkins are used to make wonderful soufflés, stuffing, soups…etc.
*Roasted Pumpkin seeds (Pepita) can be eaten as snacks.