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Pumpkin: properties, benefits and nutritional value

Pumpkin: properties, benefits and nutritional value

Mariya Atiq 472 04-Feb-2021

The fall is a great time to enjoy the pumpkin

The fall is a great time to enjoy the pumpkin , a digestive vegetable and filled with beneficial properties for our body. A botanical relative of melon, zucchini, watermelon and cucumber, the pumpkin plant is native to the American continent , and its fruits provide us with essential vitamins and minerals without providing hardly any calories. Therefore, the WHO recommends its consumption.

varieties of pumpkins

There are endless varieties of pumpkins, of different colors and sizes (the American, the Spanish green, the violin, the crooked neck ...). Most of the pieces weigh from 2 to 8 kilos, but there are giant pumpkins that can reach 600 kilos . Despite such diversity, all of them share a sweet pulp, a cavity full of seeds (a small nutritional treasure since they are rich in zinc and magnesium among other minerals), and a hard skin that prolongs its conservation.

Pumpkin is very versatile and lends itself to many preparations and cooking. With it we can prepare soups, creams, purees, garnishes, custards, cakes, jams ... and we can cook it in the oven, boiled, sautéed, sautéed, gratin ... Of course, to preserve all its nutrients it is not advisable to overcook the pumpkin, maximum about 20 minutes.


Properties and benefits

Strengthen our defenses

Keeps the immune system in good condition and prevents flu and colds.


Its combination of minerals and vitamins make pumpkin a powerful antioxidant. 

Take care of the cardiovascular system

High blood pressure, prevention of angina pectoris, maintenance of adequate cholesterol level. 

Good for the digestive system 

Gentle for our digestive system, pumpkin is indicated to combat gastritis, gastroduodenal ulcer and constipation. 

Benefits our eye health 

The composition of the pumpkin helps prevent cataracts, photophobia and night blindness. 

Take care of the urinary system and kidneys 

Pumpkin prevents cystitis, kidney stones, fluid retention, and kidney failure. 


Nutritional value of pumpkin

Calories 28 kcal.

Proteins 1.13 g.

Carbohydrates 4.59 g.

Fiber 2.16 g.

Total fat 0.13 g.

Water 92 g.

Calcium 22 mg.

Iron 0.80 mg.

Iodine 1.40 mg.

Magnesium 8 mg.

Zinc 0.20 g.

Sodium 3.10 mg.

Potassium 304 mg.

Vitamin B2 Riboflavin 0.07 mg.

Vitamin B6 Pyridoxine 0.11 mg.

Folic Acid 336 mg.

Vitamin C 12 mg.

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