Pumpkin is one of the most cultivated and appreciated vegetables in the world: in addition to its delicate taste, it offers an interesting nutritional profile. In particular, it is rich in antioxidants and essential vitamins.
For example, pumpkin contains high quantities of vitamin A (in the form of β-carotene), flavonoids and carotenoids such as lutein and xanthine, all molecules recognized for their ability to fight oxidative stress.
Furthermore, it is a low-calorie food with a fair amount of fiber and carotenoids.
Just like whole vegetables, pumpkin juice can contain a good variety of vitamins, including B1, B2, B6, C, D, E and beta-carotene; as well as minerals such as potassium, phosphorus, calcium, magnesium and iron. (Exact values may vary depending on strain and extraction method.)
Various studies indicate that pumpkin is an important source of vitamins C and E and carotenoids which contribute to various biological effects.
It also contains carbohydrates (mainly elemental and fiber) and some proteins.
How to make pumpkin juice
Pumpkin juice is a versatile option: it can be consumed on its own or used as a component in creative recipes. To best prepare it:
Choose a pumpkin with a uniform color (preferably deep orange), with a sweet flavour, and if possible a variety suitable for both consumption and processing. Clean the pumpkin, peel it if necessary and cut it into small pieces. Insert the pieces into a centrifuge or extractor, running at maximum power to extract the juice. To improve the taste, you can add: a sprinkling of ground nutmeg, cinnamon, a pinch of ginger, or add apple or lemon juice.
If you want it as a refreshing drink, add ice (especially in mild seasons). Obviously: before consuming this juice regularly, consider any personal allergies or medical advice if you are following specific diets.
A technical note: some studies on pumpkin juice indicate that heat treatment processes (e.g. pasteurization) do not completely destroy vitamins A and C and antioxidants in pumpkin.
Health benefits
Here is an overview of the main benefits associated with pumpkin juice, with the related scientific evidence.
Ally of the liver and kidneys
Some sources claim that those suffering from kidney stones or gallbladder problems can benefit from regular consumption of pumpkin juice (for example ½ glass 3 times a day for about 10 days), but it should be underlined that there are not enough controlled human clinical studies to confirm the prescription. The juice can help thanks to its purifying effect and its potassium and fiber content which promote diuresis.
Prevents atherosclerosis
Pumpkin juice contains antioxidants and phytosterols that can reduce the oxidation of LDL cholesterol and help vascular tone. General studies on pumpkin indicate that potassium, fiber and vitamin C support cardiovascular health.
Care of the digestive and intestinal system
Pumpkin juice, thanks to the presence of soluble fibers and pectic polysaccharides, can have a moderate laxative effect and promote intestinal regularity. Studies on pumpkin polysaccharides have shown a prebiotic effect on beneficial intestinal bacteria.
Good functioning of the urinary system
The water, potassium and fiber content of pumpkin can help eliminate waste through the kidneys and improve the function of the urinary system. Here too, however, robust clinical studies on the specific juice are lacking.
Powerful sedative
Widespread rumors attribute calming or sedative properties to pumpkin juice (for example a glass of honey before sleeping). Some sources mention that pumpkin contains magnesium and tryptophan, both of which are involved in regulating sleep.
Regulates blood pressure and cholesterol
The presence of potassium, fiber and phytosterols in pumpkin juice can help reduce high blood pressure and “bad” cholesterol (LDL). Studies on whole squash show potassium’s potential to support blood pressure.
Thermoregulator
It is claimed that a glass of pumpkin juice with honey can help “cool” the body in case of heat or when you have excess body heat (according to popular tradition). I have not found modern clinical studies that specifically confirm this effect.
Goodbye to morning sickness
Some alternative sources cite pumpkin juice as helpful for morning sickness in pregnant women. There is no quality scientific evidence that exclusively supports this indication.
Boosts the immune system
Thanks to the presence of vitamin C, vitamin A (from β-carotene) and other minerals, pumpkin juice can provide support to the immune system. General studies indicate that adequate intake of these nutrients is correlated with better immune function.
Benefits for the skin
Soft and radiant skin
Pumpkin juice provides vitamin C, vitamin E and β-carotene which help keep skin young, elastic and glowing by protecting against oxidative stress.
Treatment for burns, bites and inflammation
It is claimed that pumpkin juice or compresses can be useful for burns, abscesses, inflammation and insect bites thanks to the mix of antioxidants and minerals (e.g. zinc).
Anti-wrinkle and hydrating
By combining pumpkin juice with honey, yogurt, vitamin E oil etc., it can become part of a topical moisturizer/skin treatment.
Benefits for hair
Promotes hair regrowth
The presence of vitamin A, potassium and nutrients in pumpkin juice is sometimes associated with stimulating natural sebum production and healthy scalp. However, clinical literature is scarce.
Moisturizing
Pumpkin juice can be used (also as a compress) for dry and damaged hair, thanks to its nutritional content.
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