Three recipes with pumpkin

Why do we say that pumpkin is good for health?

Although it is known and considered a vegetable, the pumpkin is scientifically a fruit since it contains seeds, although nutritionally, it is more similar to vegetables than fruits.

There are several ways to incorporate pumpkin into our diet, through desserts, salads, preserves, and even as a substitute for butter. Studies have proven that eating more plant foods, such as pumpkin, has good health benefits, which we will now detail.

Not only is its flavor exquisite, but the pumpkin is also nutritious and very beneficial for our health. Research has shown the following health benefits: Pumpkin Cream.

Regulates blood pressure

Consuming pumpkins benefits the heart since fiber, potassium, and vitamin C are suitable for the heart. It has been shown through a study carried out with 2722 people consuming abundant potassium, and the result is equivalent to reducing sodium in the treatment of blood pressure.

Increased blood pressure is a risk factor because it can trigger cardiovascular disease (CVD). For this reason, it is recommended to reduce sodium intake, eating foods with little or no salt. However, more research is needed to confirm the effects of pumpkin consumption on the risk of cardiovascular accidents and CVD.

The high content of antioxidants can reduce the risk of chronic diseases. Free radicals are molecules produced by the body’s metabolic process. Although they are very unstable, they have essential functions, such as destroying harmful bacteria.

The effect of free radicals on the body creates a state called oxidative stress, which is counterproductive since it can influence the formation of some chronic conditions, such as heart disease and cancer.

Pumpkins contain antioxidants such as alpha-carotene, beta-carotene, and beta-cryptoxanthin, which can act on free radicals, neutralizing them and thus preventing them from damaging your cells.

Test tube and animal studies have shown that these antioxidants act as skin protectors, preventing sun damage and reducing the risk of cancer, eye disease, and other conditions. However, it should be noted that more human-based research is needed to make health recommendations.

Pumpkin contains vitamins that can boost immunity. It is full of nutrients that can boost your immune system. This is due to the high content of vitamins A and C responsible for stimulating the immune system. As well as its contribution to vitamin E, iron and folic calcium.

The pumpkin is not only a decorative object, and perhaps that image is had because the terrifying night of the year has managed to overshadow the excellent properties enjoyed by this own vegetable, especially in autumn. That is why we wanted to speak with Laura Parada, a nutritionist at Slow Life House, who has told us many of the things we need to know about pumpkin, as well as three recipes that will put a touch of orange on your table.

His seven secrets

Low caloric intake

With only 29 calories per 100 g, pumpkin is an excellent ally in following weight control diets.

Diuretic and natural laxative

Thanks to its high fiber and water content (90% of its composition), in addition to having a satiating effect, it favors intestinal transit and diuresis.

A shot of vitamin A

100 g of pumpkin provides us with 100% of the required daily value of this vitamin.


It contains a high amount of cryptoxanthin and lutein, two flavonoids that block free radicals.

Vision insurance

Zeaxanthin, another flavonoid it contains, helps protect the retina of the eye from macular degeneration.

Essential minerals

The pumpkin is rich in potassium, copper, iron, and zinc. In addition to a physiological level, these minerals have a significant weight in the health and beauty of the skin and hair.

All prevention

It can regulate the level of glucose in the blood, keeping the appearance of imbalances such as diabetes or hypoglycemia at bay. It also prevents hypertension.

Three recipes with pumpkin


Ingredients: 200g of pumpkin, one tablespoon of olive oil, ½ sweet onion, salt, two eggs, one teaspoon of oregano, one tablespoon of grated Parmesan, 100 g of low-fat cream cheese.

Preparation: Cut the pumpkin into skinny slices and cook them in the oven with a bit of oil, salt, and pepper. Then mix the cream cheese with the eggs, poached onion, oregano, salt, pepper, and a tablespoon of Parmesan cheese.

Interlayer pumpkin layers and the cheese mixture until the ingredients are finished and cook in the oven or a covered pan on the stove. Slow ego until cheese and egg mixture set.

Seven properties of pumpkin that you did not know


Ingredients: 1 egg, ½ cup of baked pumpkin, one tablespoon of honey, two tablespoons of oatmeal, ½ tablespoon of coconut oil.

Preparation: Mix all the ingredients well until obtaining a homogeneous and semi-liquid mixture. Cook in a pan with coconut oil until they are soft on the inside and golden outside.

Seven properties of pumpkin that you did not know


Ingredients: 2 eggs, 100g of mozzarella cheese, 50g. diced ham, two tablespoons of breadcrumbs or two tablespoons whole wheat flour, one teaspoon of Parmesan cheese, 1 cup of cooked pumpkin, one teaspoon of baking powder, one teaspoon of salt, two tablespoons of olive oil.

Preparation: After cooking the pumpkin and mashing until obtaining a puree, beat the eggs and add the flour or bread, yeast, and salt. Prepare the molds with oil and add the pumpkin, the mixed cheeses, and the ham. Bake at 200ºC for 20 minutes or until golden brown.

One last tip

Don’t throw away the seeds! They are a great source of vitamins, minerals, proteins, and omega-3 fatty acids. They can be dried in the oven, salted, and added with different spices, and they are a great snack to nibble on between meals. A special extra of the pumpkin seed is that it contains tryptophan, a precursor of serotonin and melatonin with relaxing effects and capable of improving sleep.

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