Including this vegetable in your regular diet is a smart way to provide your body with valuable nutrients. The easiest way to do this is pumpkin cocktailwhich you can prepare even every day.
Although pumpkin reigns supreme in the fall season, its nutritional value deserves a place on the menu all year round. Pumpkin pulp is easily digestible and relatively low-calorie, 100 grams is only about 30 kcal. Much, of course, depends on the variety and method of processing. The vegetable contains small amounts of protein and fat, but it has an important advantage fiber. It helps keep you feeling full and supports healthy digestion. Pumpkin is also a source of numerous micronutrients: potassium, magnesium, selenium and zinc. Vitamins A, C and E will help support our immunity. Pumpkin is so versatile that you can use not only its pulp, but also its seeds. They are a source of unsaturated fatty acids, phytosterols and elements such as zinc and magnesium.
Another advantage of pumpkin is its versatility. It can be used as a puree, baked slice, soup, sauce or in a cocktail. Also worth mentioning are preserves made from this vegetable, which will be a healthy and tasty addition to main dishes. You can easily store pumpkin all year round. It will survive for several months in a cool, dry and dark place. Once cut into pieces, it can also be frozen without any problems.
Regular consumption of pumpkin will provide benefits beyond simple vegetable supplementation. The soluble fiber contained in pumpkin helps regulate blood sugar levels. It slows down the absorption of glucose and reduces spikes after meals. Thanks to this, pumpkin can be an ally for people with glycemic disorders or diabetes. In the lipid aspect, the ingredients contained in pumpkin and its seeds have an antioxidant effect and inhibit the oxidation of LDL lipoproteins, which helps protect blood vessels.
Studies have shown that pumpkin juice or extract lowers total cholesterol and LDLwhile increasing the level of the so-called “good” HDL cholesterol. In another experiment, supplementing pumpkin seeds with a cholesterol-rich diet helped improve the lipid profile and lower the atherosclerotic index.
Potassium, present in significant amounts in pumpkin, supports proper blood pressure and the functioning of the heart muscle. A diet rich in this element is associated with a reduced risk of hypertension. Thanks to the presence of antioxidants, pumpkin protects the cardiovascular system. It reduces oxidative stress, which is one of the main factors in the development of atherosclerosis. All this makes it a vegetable that is really worth treating as a component of a healthy diet, not a seasonal addition.
Try this simple pumpkin smoothie recipewhich can support lipid and glucose metabolism. Here’s what you need:
Ingredients:
- ½ cup of baked pumpkin puree (without added sugar),
- 200 ml of plant milk – e.g. almond, oat or cow’s milk,
- 1 tablespoon of chia seeds or ground pumpkin seeds,
- ½ banana – for natural sweetness,
- a pinch of cinnamon and a pinch of ginger,
- (optional) a few drops of orange or lemon juice for refreshment.
Preparation method
Mix all ingredients until smooth. Drink every morning as a stand-alone breakfast or as a healthy snack. The best results are achieved by drinking regularly, at least 3-4 times a week.
Source: isostemos.lt, Terazgotuje.pl
