Health benefits of pumpkins: A bright orange-coloured beta-carotene powerhouse

Health benefits of pumpkins: Just one cup of pumpkin provides over 200 percent of the recommended daily intake of Vitamin A, which is crucial for maintaining healthy vision, skin, and immune function (Image: Canva)

Pumpkins are known for their vibrant yellow and orange colours. But are also nutritional powerhouses that offer numerous health benefits. They are low in calories yet rich in essential nutrients. One serving of cooked pumpkin contains only about 50 calories, making it an excellent choice for those looking to manage weight. However the win doesn’t just stop there. Pumpkins are rich in dietary fibre therefore helping with digestion and protecting the gut, and also help fill the stomach faster – a great way to stop overeating.

One of the standout features of pumpkins is their impressive vitamin A content. Just one cup provides over 200 percent of the recommended daily intake of this essential vitamin, which is crucial for maintaining healthy vision, skin, and immune function. The bright orange colour of pumpkin is due to beta-carotene, a powerful antioxidant that the body converts into vitamin A.

US-based dietitian Julia Zumpano says in an article hosted by Cleveland Clinic that “Pumpkin is rich in vitamin A, which is really great for your vision and strengthening your immune system” and that just a single serving (about one cup) of pumpkin can provide over 200 percent of your daily recommended intake of vitamin A."

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In addition to vitamins, pumpkins are also a great source of potassium, which supports heart health and helps regulate blood pressure. They contain significant amounts of vitamin C, which boosts the immune system and aids in collagen production for healthy skin.

Pumpkins also contain cancer-fighting carotenoids. “Carotenoids are plant pigments produced by yellow, orange and red plants like pumpkins, carrots, squash and tomatoes,” Zumpano explains. They combat effects of free radicals in the body, which could help protect against certain types of cancer.

Pumpkins are versatile and can be enjoyed in various ways. Pumpkin seeds are another nutritious component, rich in magnesium, zinc, and healthy fats. These seeds can be roasted for a crunchy snack or sprinkled on salads for added texture and nutrition.

Incorporating pumpkin into your diet is a smart choice for your health. With their rich nutrient profile and various culinary applications, pumpkins are a fantastic food to enjoy year-round.

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Here is a simple easy to make recipe to start you on your pumpkin journey.

Pumpkin Raita Recipe

Pumpkin raita is a delicious and refreshing yoghurt-based dish that combines the creaminess of yoghurt with the subtle sweetness of pumpkin. It’s perfect as a side dish or a cooling accompaniment to spicy meals. Here’s a simple recipe to make pumpkin raita at home.

Ingredients

• Pumpkin (grated or finely-diced), 1 cup
• Plain yoghurt, 1 cup
• Olive oil or ghee, 1 tablespoon
• Cumin seeds, 1 teaspoon
• Mustard seeds (optional), 1/2 teaspoon
• Turmeric powder, 1/2 teaspoon
• Red chili powder (adjust to taste), 1/2 teaspoon
• Salt to taste
• Fresh coriander leaves, chopped (for garnish)

• Prepare the pumpkin: If using grated pumpkin, steam or sauté it for about 5-7 minutes until it becomes tender. If using diced pumpkin, you can boil it until soft. Allow it to cool.

• Temper the spices: In a pan, heat the olive oil or ghee over medium heat. Add the cumin seeds and mustard seeds (if using) and sauté until they start to splutter. Add the turmeric powder and red chili powder, stirring for a few seconds to release the flavours. Remove from heat and let it cool.

• Combine the Ingredients: In a mixing bowl, whisk the plain yogurt until smooth. Add the cooled pumpkin and the tempered spice mixture. Mix well to combine.

• Season: Add salt to taste. Adjust the spices if desired. If the raita is too thick, you can add a little water to achieve your preferred consistency.

• Garnish: Transfer the raita to a serving bowl and garnish with chopped coriander leaves.

• Serve: Serve chilled as a side dish with biryani, pulao, or any spicy Indian meal.