Today’s Amazing Fact: Pumpkins inhibits Diabetes!

The next time you carve a pumpkin, don't throw away the flesh and seeds. When you realize the health benefits they offer, what you may have once thrown in the trash you will now see as treasure especially with diabetes. 

With so many health benefits, it is no wonder that pumpkin is an important part of the list of Super Foods. Next time you are carving a pumpkin, do not throw away the pulp or the seeds ,instead boil, bake or cook them in any form you like. Pumpkins are a storehouse of vitamins, mineral and other healthy nutrients. Whether it is the pulp or the seeds, pumpkins are great for your health and can offer some incredible benefits

Pumpkins are more than a bright decoration in the fall season. They also pack a hefty four grams of dietary fiber in one-half cup; that's 16 percent of the recommended daily value. Dietary fiber is associated with many health benefits, including reduced risk of heart disease, stroke and gastrointestinal diseases. Pumpkins also offer other nutritional benefits. They are packed with fiber, antioxidant vitamins A, C and E, B-vitamins and minerals such as calcium, potassium and phosphorous, all of which are needed by the body to maintain health. Why won’t  ‘I LOVE PUMPKIN’.

Diabetes Protection

Consuming foods high in fiber, such as pumpkin and other fruits and vegetables, helps control blood sugar and prevent diabetes. In a study published in “The American Association of Diabetes,” scientist S. Goya Wannamethee and coworkers followed the health of over 3,000 men aged 60 to 79 years for seven years. They found that low dietary vegetable fiber was associated with higher risk of diabetes.

Pumpkin flesh contains a protein-bound polysaccharide that is reported by the March 2005 issue of "Plant Foods For Human Nutrition" to actually increase the level of insulin in the bloodstream, which helps lower blood sugar. Another two major compounds in pumpkin that are effective in lowering blood sugar levels are reported as trigonelline and nicotinic acid in the May 7, 2009, issue of "Bioscience, Biotechnology, and Biochemistry." These compounds lower blood sugar by improving insulin resistance and suppressing the onset of diabetes. The study also reports that trigonelline and nicotinic acid inhibit the accumulation of triglycerides in the blood, a danger that often accompanies the diabetic condition.

Other Health Benefits of Pumpkin Flesh and Seeds

Prostate Cancer Protection

The protective compounds present within the pumpkin seeds, called phytosterols can lower the risk of prostate cancer. These work by shrinking the prostate and stimulating the secretion of chemicals that protect against the transformation of testosterone into dihydrotestosterone (DHT). High DHT levels can cause enlargement of the prostate glands.

Pumpkins, along with other winter squash, contain compounds called cucurbitacins. Researchers at Michigan State University investigated the effects of cucurbitacins on various cancer cell lines and found them to be effective at inhibiting the development and growth of cancerous tumors of the breast, colon, lung and central nervous system. The study, published in the January 10, 2003, issue of "Cancer Letters," points out that the greatest protection was against colon cancer. Pumpkin seed oil is also effective at treating prostate cancer. For prostate tumors to grow and spread, they need to feed on testosterone. A study in the Winter 2009 issue of "Nutrition Research and Practice" reports that pumpkin seed oil works by blocking the enzyme 5-alpha reductase, which is a testosterone converter and can contribute to prostate cancer.

 

Heart Protection

Don't throw away the pumpkin seeds when cleaning out the pumpkin. While the flesh contains trigonelline and nicotinic acid, which reduce blood levels of triglycerides, pumpkin seeds and pumpkin oil contain omega-3 fatty acids, including alpha-linolenic acid or ALA, which support cardiac health. The July 2009 issue of "Lipids" reports a Belgian study in which men were fed foods rich in omega-3 fatty acids, increasing their intake from 2.8 g to 5 g per day. The results of the study show that adding omega-3-rich foods to the diet lowers blood pressure and increases HDL or good cholesterol levels, both of which are important measures to prevent heart disease. The 2003 Serbian medical journal "Medicinski Pregled" reports that ALA in pumpkin seeds and pumpkin reduces cardiac death by preventing ventricular fibrillation.

Anti-Inflammatory Effect

The Beta carotene present in pumpkin seeds and flesh has antioxidant and anti-inflammatory properties. Regular consumption of pumpkin can protect against joint inflammation and arthritis. Pumpkins have been known to provide relief from inflammation quickly, without the harmful side-effects of anti-inflammatory medicines.

Great on your skin

The high amount of Vitamin A, C and E as well as Zinc present in pumpkin, make it a great choice for those who want a healthy and glowing skin. Have a cup of pumpkin seeds per day to prevent appearance of wrinkles and to keep your skin hydrated and nourished.

Prevents Kidney Stones

Have 5 to 10 grams of pumpkin seeds every day. This stimulates the kidneys and prevents the formation of calcium oxalate stones.

Depression

Pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings of well-being and happiness. Having pumpkin as a part of your daily diet can keep your spirits high and prevent depression.

Treatment of Parasites

In various cultures especially China, pumpkins are used to treat infections caused by tapeworms and other parasites.

Diuretics

Pumpkins are natural diuretics. These help in flushing out the toxins and unwanted waste material from the body, leaving you refreshed and healthy.

Weight Loss

Dietary fiber plays a role in weight loss. Because fiber absorbs water, a diet rich in fiber produces a feeling of fullness. A broad study published in "The American Journal of Clinical Nutrition" conducted by Huaidong Du and coworkers found that total dietary fiber, which includes fiber from fruit, vegetables and cereals, is inversely related to weight gain.

Nutritional Composition of Pumpkins

High Carotenoids Content – Pumpkins owe their bright Orange color to the high amount of carotenoids present in them. Carotenoids assist in staving off the free radicals in the body, and help in preventing premature aging, cardiovascular diseases and other infections. They are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.

Protein – Pumpkin seeds also known as Pepitas are a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein. Their oil is high in phytosterols or plant-based fatty acids and their chemical composition is the same as cholesterol. Phytosterols can replace cholesterol in the body, and help in reducing the blood cholesterol levels.

Essential Fatty Acids – Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.

Vitamin A

Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.

Vitamin C

Vitamin C helps fight free radicals, improves immunity and promotes the production of collagen. The high Vitamin C content in pumpkins also offers protection against various forms of cancer.

Magnesium

Both the pulp and seeds of pumpkin are rich in magnesium, which is an important mineral required for various biological functions. Magnesium is also required for the maintenance bones and teeth.

Potassium & Zinc

Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health.

Fiber

Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such as constipation, indigestion etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.

Include pumpkin and other vegetables and fruits in your meals to achieve the recommended 25 to 35 grams of fiber per day. A serving size of pumpkin has a similar amount of fiber as an unpeeled apple; it has more fiber than serving sizes of carrots, oranges or berries. Fiber consists of two types: water-soluble and insoluble. Soluble fiber helps lower blood cholesterol. Insoluble fiber is composed of components from plant cell walls, such as cellulose and lignin; it reduces the risk of colon cancer and gastrointestinal diseases. Pumpkin contains both types of fiber.

References

• Colorado State University; Dietary Fiber; J. Anderson et al.; December 2010
• USDA; Household Commodity Fact Sheet: Pumpkin; July 2009
• University of Wisconsin Hospitals and Clinics Authority; Fiber; 1999

• American Diabetes Association; Associations between dietary fiber and inflammation, hepatic Function, and risk of Type 2 diabetes in older men -- Potential mechanisms for the benefits of fiber on diabetes risk; S. Goya Wannamethee et al.; 2009
• Northwestern University Medical School; Dietary Fiber; 2002
• The American Journal of Clinical Nutrition; Dietary fiber and subsequent changes in body weight and waist circumference in European men and women; Huaidong Du et al.; 2010
• North Carolina State University; Growing Pumpkins and Winter Squash; Jonathan R. Schultheis; 1995
• University of California; Diabetes Prevention; 2009
• "Bioscience, Biotechnology, and Biochemistry"; Anti-Diabetic Effects of Pumpkin and Its Componenets; Orie Yoshinari, et al.; May 2009
• "Plant Foods For Human Nutrition"; Effects of Protein-Bound Polysaccharide Isolated From Pumpkin on Insulin; L. Quanhong, et al.; March 2005
• "Lipids"; Effect of ALA-enriched Food Supply on Cardiovascular Risk Factors; I. Sioen, et al.; July 2009
• "Medicinski Pregled"; Alpha-Linolenic Acid and Cardiovascular Disease; D. Ristic-Medic, et al.; 2003
• "Cancer Letters"; Anticancer and Antiinflammatory Activities of Cucurbitacins; B. Jayaprakasam, et al.; January 2003
• "Nutrition Research and Practice"; Effects of Pumpkin Seed Oil; Heeo