Not only is pumpkin a popular food, but pumpkin greens are also a common ingredient in many people’s meals. Pumpkin greens include the shoots, tender leaves, and male flowers. This vegetable is not only a delicious addition to meals but also offers numerous health benefits.
Benefits of Pumpkin Greens
1. Nutritional Value of Pumpkin Greens
Pumpkin greens are highly nutritious. In 100 grams of cooked pumpkin greens, you can find:
- Calories: Approximately 19 kcal
- Carbohydrates: About 3.1 grams
- Protein: About 2 grams
- Fiber: Approximately 1.6 grams
- Fat: About 0.3 grams
Pumpkin greens are also rich in vitamins and minerals, including:
- Vitamins A, C, D, B1, B2, B3, B6, B12
- Calcium
- Iron
- Potassium
- Magnesium
- Sodium
- Zinc
- Copper
- Manganese
Pumpkin greens are rich in vitamins and minerals beneficial for health. (Photo: ST).
2. Health Benefits of Pumpkin Greens
Thanks to their impressive nutritional profile, pumpkin greens provide various health benefits:
2.1. Good for Heart Health
Pumpkin greens contain insoluble fiber, which helps reduce the absorption of cholesterol and bile acids from the small intestine, thereby lowering blood cholesterol levels. When soluble fibers are broken down by bacteria in the intestine, certain fatty acids released are believed to reduce cholesterol production in the liver. By lowering blood cholesterol, fiber helps decrease the risk of cardiovascular disease.
Additionally, pumpkin greens are rich in potassium, a mineral that helps reduce stress on blood vessels, prevent irregular heart rhythms, and lower the risk of stroke.
2.2. Prevents Colorectal Cancer
The fiber in pumpkin greens provides many health benefits, not only supporting digestive and heart health but also potentially preventing colorectal cancer.
The soluble and insoluble fibers in this vegetable help ensure smooth bowel movements, promoting a healthy digestive tract and preventing the growth of cancerous tumors in the colon.
The fiber in pumpkin greens supports digestion and may prevent colorectal cancer. (Photo: ST).
2.3. Boosts Immune System
Pumpkin greens can enhance the immune system due to their iron and vitamin C content.
Iron plays a crucial role in maintaining a healthy immune system; ensuring adequate iron intake helps strengthen the immune response, allowing the body to combat various disorders and infections. Furthermore, iron aids in the healing of red blood cells, facilitating better oxygen circulation throughout cells, tissues, and organs.
Vitamin C is often recommended for boosting the immune system as it supports the function of various cells within the immune system.
2.4. Helps Alleviate Rheumatoid Arthritis Symptoms
Experts encourage individuals with rheumatoid arthritis to regularly include pumpkin greens in their diet. This vegetable is high in vitamin B6, and low levels of vitamin B6 have been linked to increased symptoms of rheumatoid arthritis (RA), such as muscle and joint pain.
2.5. Beneficial for Bones and Teeth
One of the key benefits of pumpkin greens is their positive impact on bone and dental health due to their calcium and phosphorus content, which are essential nutrients for strong teeth and bones.
Calcium helps maintain bone strength, preventing osteoporosis, reducing pain and difficulty in movement, and promoting quicker healing of bone fractures.
Moreover, both calcium and phosphorus play a role in forming and maintaining oral health by supporting tooth enamel, jawbone mineral density, and keeping teeth properly positioned. Thus, these minerals and vitamins can also aid in healing cavities.
2.6. Good for Digestion
As mentioned earlier, pumpkin greens are high in fiber, stimulating bowel movements and promoting contractions that expel waste, thus helping prevent constipation. A diet low in fiber can lead to frequent constipation, increasing the risk of hemorrhoids, diverticulitis, and other digestive issues.
2.7. Prevents Early Aging
Copper found in pumpkin greens acts as a powerful antioxidant, working alongside the antioxidant enzyme superoxide dismutase to protect cell membranes from free radicals. Superoxide dismutase is one of the most potent antioxidants operating in the body against free radicals.
Free radicals attack various organ systems, but their impact on aging, such as wrinkles, age spots, susceptibility to various cancers, macular degeneration, and kidney issues, has been extensively studied.
2.8. Eases Menopausal Symptoms
Manganese may help alleviate menopausal symptoms such as mood swings, headaches, depression, and irritability. Pumpkin greens are an excellent choice for incorporating the necessary manganese into your daily diet.
3. Some Notes When Eating Pumpkin Greens
Although pumpkin greens offer numerous health benefits, there are a few considerations to keep in mind when consuming them:
- Be aware of allergic reactions; some individuals may experience allergic reactions to pumpkin greens, especially those who are allergic to other plants in the gourd family, such as melons or cucumbers. Symptoms can range from mild itching or rashes to more severe reactions like difficulty breathing or swelling.
- People with kidney stones should limit their intake of this vegetable; as pumpkin greens contain oxalates, which can contribute to kidney stone formation.
- While pumpkin greens are great for digestion, overconsumption may lead to symptoms such as bloating and diarrhea.
Pumpkin greens contain oxalates, which may contribute to kidney stone formation. (Photo: ST).
