Properties of the pumpkin

Properties of the pumpkin

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Properties of the pumpkinand its derivatives:oil and seeds. Benefits and uses of pumpkin oil and pumpkin seeds. Nutritional values ​​and useful information.

There pumpkin, characterized by a pasty and solid pulp with a rather sweet taste, it is a vegetable with many healthy properties. The most common variety is the pumpkin with a rounded or flattened shape but there are really many varieties. Very well known is the Neapolitan pumpkin, characterized by an elongated shape with a very water-rich pulp.

Used parts of the pumpkin: pulp, skin, seeds and oil

Nothing is thrown away from the pumpkin! The peel is very rich in fiber, has a less sweet taste and slightly higher cooking themes. For some recipes to use pumpkin peel, I refer you to the guidehow to recycle pumpkin peel.

Of thepumpkin, then, the pulp is used and not only: ipumpkin seedsthey represent a true concentrate of well-being as they are rich in essential fatty acids and amino acids such as arginine. From the seeds, then, a precious oil is extracted, very popular in some countries of Northern Europe. Below we will see what all the properties of the pumpkinand its components: pulp, seeds and oil.

Pumpkin, property

In addition to having a very low calorie content, (every 100 grams of pulp correspond to 26calories), pumpkin is rich in minerals such as calcium, sodium, potassium, phosphorus, copper, magnesium, iron, selenium, manganese and zinc. It is also necessary to mention the important presence
of betacarrot, vitamins A, B and vitamin E. Do not underestimate the fair amount of fiber and the presence, albeit small, of proteins composed of amino acids, including arginine, tyrosine, tryptophan, aspartic acid and glutamic acid.

Pumpkin, nutritional values

Here, in detail, inutritional values ​​of pumpkin:

Calories: 26

  • Carbohydrates: 6.5
    of which from sugars, 2.76 g and from fibers 0.5 g
  • Fat: 0.1 g
  • Protein: 1 g


  • Vitamin A 426 μg
    -beta carotene 3100 μg
    -lutein zeaxanthin 1500 μg
  • Vitamin B1: 0.05 mg
  • Vitamin B2: 0.11 mg
  • Vitamin PP: 0.6 mg
  • Vitamin B5: 0.298 mg
  • Vitamin B6: 0.061
  • Vitamin B9: 16 μg
  • Vitamin C: 9 mg
  • Vitamin E: 0.44 mg
  • Vitamin K: 1.1 μg


  • Calcium: 21 mg
  • Iron: 0.8 mg
  • Magnesium: 12 mg
  • Manganese: 0.125 mg
  • Phosphorus: 44 mg
  • Potassium: 340 mg
  • Sodium: 1 mg
  • Zinc: 0.32 mg

Water: 91.6 g

Pumpkin seeds, properties

Inside the pumpkin there are seeds that are used for food, both for direct consumption, for the preparation of baked goods or for the extraction of oil.

THE pumpkin seedsthey have a very pleasant taste and bring benefits to the body: they contain omega 3 essential fatty acids, fibers and particular antioxidants called carotenoids. The interesting nutritional profile of pumpkin seeds makes them the right energy food capable of stimulating the immune system.

Warning: to reap the maximum benefits from their use it is advisable to consume them strictly raw even iftoastedthey are much tastier.

Pumpkin seeds, nutritional values

Like any seed, pumpkin seeds also contain a lot of calories: 574 kcal for every 100 grams. Let's see in detail inutritional values ​​of pumpkin seeds toasted.

  • Carbohydrates: 14.71 g
    of which, from sugars 1,29 g and from fibers 6,5 g
  • Fat: 49.05 g
    of which, saturated 8.54 g. 15.73 g monounsaturated and 19.85 g polyunsaturated.
  • Protein: 29.84 g


  • Vitamin B1: 0.07 mg
  • Vitambina B2: 0.15 mg
  • Vitamin PP: 4.45 mg
  • Vitamin B6: 0.1 mg
  • Vitamin B9: 57 μg
  • Vitamin C: 6.5 mg
  • Vitamin E: 0.56 mg
  • Vitamin K: 4.5 μg


  • Calcium: 52 mg
  • Iron: 8.07 mg
  • Magnesium: 550 mg
  • Manganese: 4.49 mg
  • Phosphorus: 1174 mg
  • Potassium: 788 mg
  • Zinc: 7.64 mg

Pumpkin seeds are an excellent source of phosphorus, so much so that with 100 grams of product they cover 168% of an adult's daily phosphorus requirement.

Pumpkin seed oil

L'pumpkin seed oilit is much darker and more viscous than the vegetable oils we are used to. Although it is not widely used in our kitchen,pumpkin seed oilit is very popular in Germany, Serbai, Hungary, Croatia and other European locations. For the value of this product, the European Union has recognized the brandDOP.

It is mixed with apple cider vinegar to prepare a light salad dressing. For the preparation of a sauce to accompany poultry and meats, it is mixed with yogurt. When pumpkin seed oil is mixed with yogurt, it returns a product with a bright green color, nicknamed "green gold".

Pumpkin oil is very expensive because it is contained only in the lipid fraction of the cotyledon cells of the seeds.

Pumpkin oil, where to buy it?

Unlike pumpkin and pumpkin seeds that can now be found in any supermarket, pumpkin seed oil is more difficult to find. TO "this Amazon page "you can see different purchase proposals, also covered by the DOP or IGP brand.

Pumpkin, benefits

The beta-carotene present in the pumpkin would have preventive properties in the onset of various diseases.

Another interesting aspect is i benefits which derive from its ability to fight free radicals, substances that are highly dangerous for our body.

According to experts, thanks to the presence of beta-carotene, the pumpkin it would be able to protect the circulatory system, it would also prove to be an excellent anti-inflammatory and, thanks to its antioxidant properties, it would represent an excellent ally in slowing the aging of cells in the human body.

A study conducted by a team of researchers in 2007, in Massachusetts, would have confirmed the efficacy of the properties of the pumpkin in fighting diabetes and hypertension.

It should also be noted that since ancient times the pumpkin have been attributed property calming, in case of anxiety, nervousness and insomnia.

Pumpkin has many uses in the kitchen: it can be an excellent second as in the case of the pumpkin omelette, the condiment for a first course but it is also the ingredient for many desserts. With the pumpkin we can prepare a tasty risotto or delicious desserts. For all the recipes, I refer you to the pagePumpkin sweets.

Video: If You Eat Pumpkin Seeds Everyday This Is What Happens To Your Body. Big Progress (June 2022).