What are they?
Pumpkin is one of the most fast-growing kinds of plans that creeps along the land in a similar way of other vegetables and fruits in the same family Cucurbitaceae such as cucumber, squash, cantaloupes, etc. It is one of the most common field crops planned around the world, including in the USA, at a commercial scale, for its fruit, and seeds.
Pumpkins have many different shapes, sizes, and colours. Pumpkins usually have orange or yellow outer skin colour; however, some special kinds can exhibit dark to pale green, brown, white, red and grey. Their colour is largely determined by pigments containing in their skin and pulp. Its thick rind is smooth with light, vertical ribs.
It contains lots amount of vitamins and minerals, including large amounts of fiber and 100% of the daily vitamin A intake.
The prostate cancer risk declines with increasing consumption of lutein, and zeaxanthin, lycopene, alpha-carotene, beta-cryptoxanthin, beta-carotene, – all found in pumpkins 1.
It is one of the vegetables that have the lowest calories. 100 g pumpkin provides just 26 calories and contains no saturated fats or cholesterol; also, it is rich in many precious nutrients such as fibre, anti-oxidants, minerals, vitamins.
Pumpkin is a source of many anti-oxidant vitamins that are good for your health such as vitamin-A, vitamin-C and vitamin-E.
Pumpkin seeds contain amino acid tryptophan– a nutrient which releases stress, calms the mind, improves the quality of sleep, and transmits signals between neurons.
How to use them?
- Pumpkin can be cooked in a variety of delicious recipes: baked, stew- fried;
- In the Indian subcontinent where it is known as“kaddu or sitaphal”, pumpkin is used to make “sabzee”, halwa, curries, desserts, soups, etc.
- The fruit is used as the main ingredients in pancakes, custard, pies, ravioli…etc in Europe and USA.
- Golden nugget pumpkins are the indispensable ingredient in classic dishes such as stuffing, soups, soufflés, etc.
- Roasted Pumpkin seeds (Pepita) can be used instead of snacks.
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