Pumpkin is not a frequent guest on the everyday table, although you can cook first, second courses and even desserts from it. This vegetable (although there is an opinion that pumpkin is a fruit and even a berry) is not only delicious and nutritious, but also healthy. "Your Sport" tells why you should eat pumpkin more often.
1. Helps vision
Pumpkin has a lot of beta-carotene - 1.5 mg per 100 g, which covers the daily norm by almost 30%. It is thanks to carotene that pumpkin has a beautiful orange color. Beta-carotene forms vitamin A (retinol), an essential substance that is not produced by the body. One of the functions of vitamin A is to maintain the normal functioning of retinal cells. Vitamin deficiency leads to the development of "chicken blindness", increased tearfulness, itching in the eyes (feeling of sand), impaired color perception.
Fats are needed for the absorption of vitamin A, so cook pumpkin with cream, butter or vegetable oil.
2. Improves skin condition
Again, the whole thing is in the booth-it's not for nothing that many hand creams and wound healing contain vitamin A — it promotes cell division and growth, slows down their aging. Peeling of the skin, cuts that do not heal for a long time, brittle nails can signal a lack of vitamin A. You can help the skin not only from the outside, but also from the inside, for example, replenishing the beta-carotene norm with pumpkin dishes.
In addition to vitamin A, ascorbic acid, which gives cells elasticity, and silicon help the skin. This element is involved in the synthesis of collagen, the main component of the skin and muscles. B 100 g of pumpkin contains 30 mg of silicon, which fully covers the daily norm.
It is worth remembering that vitamin A accumulates in the body, so an overdose is possible. The daily norm for an adult is 700-900 mcg, for children — 300-600 mcg.
3. Helps digestionии
Pumpkin has a fibrous pulp, which indicates a high fiber content. Dietary fiber is a nutrient medium for intestinal microorganisms that help digestion and absorption of vitamins, including vitamin A. In addition, fiber gives a feeling of fullness without heaviness in the stomach. This in turn helps to suppress appetite and it is easier to reduce calorie intake when losing weight. To preserve fiber, vitamins and trace elements, bake pumpkin in the oven - as a side dish with garlic and mushrooms or as a dessert in caramel.
4. Strengthens the cardiovascular system
Vitamin C, copper and potassium contained in pumpkin pulp help this. There are 8 mg of ascorbic acid and 204 mg of potassium per 100 g of pumpkin. This is not much, about 8% of the norm. More copper - 180 micrograms or 18% of the daily requirement. However, pumpkin may well become an additional source of substances and at the same time diversify the menu.
Vitamin C improves the patency of blood vessels, makes their walls elastic and strong. Copper is involved in the synthesis of iron, the main component of blood cells. Potassium also helps to maintain the tone of the heart muscles, promotes contraction and relaxation.
Pumpkin belongs to starchy vegetables and coxenaencz well with legumes, cereals, potatoes and green vegetables are also excellent companions - dairy products, for example, cream, sour cream, cheese and cottage cheese.
5. Increases immunity
Activates leukocytes "invisible" trace element - cobalt. 100 g of pumpkin contains 1 mcg of cobalt or 10% of the daily value. In addition to immunity, cobalt supports the nervous system. Deficiency of the element leads to weakness, fatigue, decreased appetite, memory impairment
On a cold autumn day, pumpkin cream soup will warm and protect you from colds. It is better to cook with cream — it is tastier and more satisfying, and fats help the absorption of vitamin A.
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