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 7 super benefits of kaddu, bhopla, pumpkin

  Last Updated : Jun 03,2021

7 super benefits of kaddu, bhopla, pumpkin

Pumpkin is a type of winter squash most commonly termed as bhopla by the vegetable vendors in the Indian market. While in western countries it’s typical an autumn experience, in India it’s available throughout the year. This nutrient rich flesh vegetable can improve your skin, cell health, immunity, eyesight, weight and so on…. It has a very interesting nutrient profile. Let’s study it in detail.

 Pumpkin and Dill Seed Soup Or How To Make Pumpkin and Dill Seed Soup Recipe
  Pumpkin and Dill Seed Soup Or How To Make Pumpkin and Dill Seed Soup Recipe

Pumpkin offers 7 major health benefits

Yes, Pumpkin is one of the Super foods one must add to their diet

1. Can Pumpkin Aid in Weight Loss?

Pumpkin is an ingredient which has a super decent major nutrient profile. Despite being high in nutrients, it is low in calories (31 calories per cup), carbs (5.7 g per cup) and fat (1.75 g per cup) and should not be missed out by anyone who aims to maintain or lose weight.

Though it’s not a wholesome source of fiber, you can take advantage of the other nutrients in this profile. Enjoy this mildly sweet vegetable sliced, roasted, grilled or in the forma a subzi. Want to try something new and exotic with Pumpkin? We have a healthy breakfast option for you – Pumpkin Steel Cut Oats

 Pumpkin Steel Cut Oats
Pumpkin Steel Cut Oats

2. Can Pumpkin Improve Eyesight?

Vitamin A, Vitamin C, Vitamin E, omega 3 fatty acids, zinc, protein and other antioxidants are key nutrients that work towards keeping your eyesight keen as you age. A basketful of fruits and vegetables are always by most dietitians to make up for these nutrients. Pumpkin is also one amongst them, which is rich in 3 of these nutrients. A cup of pumpkin cubes fulfils your day’s requirement of vitamin A (5526 mcg), thus making it a super food for your eyes.

Vitamin A activates the pigment rhodopsin which is a prerequisite to focus and view objects. Second nutrient is vitamin C. A cup of pumpkin cubes offers around 6% for your days needs of vitamin C, which helps to build the collagen in the cornea of eyes. Lutein and zeaxanthin are other antioxidants it abounds in additionally which prevents age related cataracts and macular degeneration of the eyes

 Smoked Brinjal and Pumpkin Dip with Cucumber Strips
 Smoked Brinjal and Pumpkin Dip with Cucumber Strips

3. Can Pumpkin Manage Diabetes?

Well, if we consider the glycemic index scale of pumpkin, it’s a No-No, as it has a count of 75 which falls under high glycemic food category. However, it has a glycemic load of just 3, which is categorized under the low category. Hence pumpkin may or may not control blood help manage diabetes, but it can be included in safe amounts by diabetics. If you are fond of pumpkin, simply ensure you take your stand on the portion size and have it occasionally by way of healthy subzis and soups. Also bear in mind not to include any other high carb food with it. Instead pair it with a high fiber or protein rich food. You can try Pumpkin Soup or Pumpkin Oven Baked Fries as a healthy snack alternative.

 Oven Baked Pumpkin Fries, Healthy Snack
 Oven Baked Pumpkin Fries, Healthy Snack

4. Can Pumpkin Reduce Cancer Risk?

The magical combo of antioxidants and vitamins A and C discussed till now also create a shield against cancer cells. They reduce the oxidative stress of free radicals and help to keep our body cells healthy, thus reducing the chances of cancer.

If you are by any chance under the agonizing pain of cancer already, then to addition of pumpkin to your diet will build your immune cells and help fight against it. You can try using pumpkin in its simplest way by grilling it.

 Pumpkin Soup, Low Calorie Soup
 Pumpkin Soup, Low Calorie Soup

Here’s the recipe of Grilled Pumpkin specially researched for all the health freaks. One other way to fight cancer would be the inclusion of pumpkin seeds. They are rich in omega 3 fatty acids. They help reduce inflammation and build your body’s defense line. 

 Grilled Pumpkin Recipe
 Grilled Pumpkin Recipe

5. Can Pumpkin Promote Wound Healing?

Wounds heal faster when you provide a constant source of vitamin C, E and K.

The fairly good proportion of vitamin C present in pumpkin will help you build your vitamin C reserves which will help your immune cells work effectively to heal wounds. 

 Pumpkin Dip
Pumpkin Dip

6. Can Pumpkin Offer Heart Health?

Low fat and high antioxidant level all have always been associated with healthy heart. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease.

Also the low sodium (7 mg / cup) and high potassium count (241.2 mg / cup) have emerged as a means to manage blood pressure and thus reduce the risk of strokes. 

 Pumpkin Dry Vegetable
Pumpkin Dry Vegetable

7. Can Pumpkin Give You a Flawless Skin?

The answer is a big YES! Vitamin A and vitamin C are anti-aging antioxidants which increase the production of collagen in the skin and give it a soft and supple feel. They jump up your skin’s cell renewal process and bestow a splendid glow to your skin.

Try having a tbsp of pumpkin seeds also along with including it as a vegetable to your diet. They will provide you with the healthy fat and omega 3 fatty acids which will help you deal with a whole range of skin conditions like acne to wrinkles. 

 Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad
 Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad

Nutritional Value of Pumpkin

1 cup of pumpkin cubes is about 125 g

RDA stands for Recommended Daily Allowance.

Energy - 31 calories

Protein – 1.75 g

Carbohydrate – 5.75 g

Fat – 0.1 g

Fiber – 0.8 g

See nutritional details  of red pumpkin in pumpkin glossary.

 Red Pumpkin Pachadi
  Red Pumpkin Pachadi

7 Best Ways to Enjoy Pumpkin

1. Pumpkin Soup

2. Pumpkin Pachadi

3. Pumpkin Subzi

4. Grilled Pumpkin

5. Smoked Pumpkin Dip

6. Pumpkin Paratha

7. Baked Pumpkin Fries

 Pumpkin and Chawli Errissery, Low Salt Recipe
Pumpkin and Chawli Errissery, Low Salt Recipe

7 Pumpkin Recipes Best Avoided

1 Pumpkin Pakora

2. Gulgule, a Maharashtrian Sweet

3. Cheesy Pumpkin Risotto

4. Pumpkin Subzis with Fried Koftas

5. Sweetened Pumpkin Pancakes

6. Pumpkin Pie

7. Pumpkin Cheesecake

 Pumpkin Raita, Creamy Pumpkin Raita
 Pumpkin Raita, Creamy Pumpkin Raita

7 super benefits of kaddu, bhopla, pumpkin

 by Tarla Dalal
pumpkin steel cut oats | Indian red pumpkin oats | healthy oats breakfast | An exquisite breakfast that is unlike anything you have tasted before, the pumpkin steel cut oats combines cooked and blended red pumpkin with steel-cut oats. The recipe gets a flavourful boost from apples, a touch of nutmeg and a sprinkling of roasted sunflower seeds. The luscious texture of the pumpkin base, the mealy mouth-feel of the steel-cut oats, all accentuated by the crunch of the seeds make this a truly wonderful breakfast recipe! Steel-cut oats is a fibre-rich , gluten-free whole grain that is much healthier than quick-cooking rolled oats. While the oats helps reduce cholesterol , the red pumpkin further improves heart health with potassium and vitamin C . A low-calorie fruit with loads of fibre , apple aids in digestion. You can prepare this recipe and store it in the fridge for at least two days, but remember to adjust the consistency with a little water before serving because it tends to dry up a little.
 by Tarla Dalal
pumpkin soup | kaddu ka soup | bhopla soup | Indian pumpkin soup | low calorie pumpkin soup | with 15 amazing images. This Indian pumpkin soup recipe uses very less ingredients and relies on the flavour of pumpkin itself. This is because pumpkin is not only delicious but also has many health benefits. A cup of pumpkin cubes fulfils your day’s requirement of vitamin A (5526 mcg), thus making it a super bhopla soup for your eyes. You would never have imagined the possibility of preparing such a luxuriant kaddu ka soup at such a low-calorie count! We have used low fat butter in this recipe for weight watchers. If you are healthy, then use regular butter in the pumpkin soup. The pumpkin soup will be naturally creamy due to the soft pumpkin. Even though it is a savory soup, the slight sweetness of the pumpkin makes it even more delicious. A real treat for pumpkin lovers, this delicious kaddu ka soup has an enticing flavour and irresistibly herby aroma. Pair this pumpkin soup with a healthy salad to form a healthy meal. Take a look at our collection of healthy quick Indian salads. Enjoy how to make pumpkin soup with detailed step by step photos and video below.
oven baked pumpkin fries recipe | how to make pumpkin fries | easy homemade pumpkin fries | pumpkin fries in oven - healthy snack recipe | with 8 amazing images. oven baked pumpkin fries recipe | how to make pumpkin fries | easy homemade pumpkin fries | pumpkin fries in oven - healthy snack recipe is a substitute to fried snacks. Learn how to make pumpkin fries. To make oven baked pumpkin fries, combine all the ingredients in a deep bowl and toss well. Place them on a lined baking tray and bake in a pre-heated oven at 200ºc (400ºf) for 15 minutes. Serve immediately. Health-conscious people are always on the lookout for tasty but healthy snacks, which will keep them off junk food! Baked veggies are really trendy snacks that classify as super healthy. You will be amazed by how easy and tasty the easy homemade pumpkin fries are. The awesome aroma and taste of the olive oil coated pumpkin and the seasonings tinged with the flavour of sea salt kindle your appetite and make you eager to have this healthy finger food. Relish oven baked pumpkin fries hot and fresh, right off the oven. This pumpkin fries in oven - healthy snack is good for weight loss, and also a tasty way to top up your magnesium, vitamin A and vitamin C levels. Olive oil, which is rich in omega-3 fatty acids, does a world of good for your heart. With 128 calories, these are wiser choice to snack on in between meals than reach out for any fried food. Further it lends only 5.3 g of carbs. Thus this snack can be enjoyed by weight watchers, heart patients and diabetics. However like most foods, enjoy it in moderation. Tips for oven baked pumpkin fries. 1. Cut pumpkin fingers of uniform size so they bake evenly. 2. Prefer to place the baking tray in the middle rack of the oven. 3. Remember to serve immediately, to enjoy its best texture and flavour. Try other pumpkin based recipes like Red Pumpkin Pachadi or Red Pumpkin Chutney. Enjoy oven baked pumpkin fries recipe | how to make pumpkin fries | easy homemade pumpkin fries | pumpkin fries in oven - healthy snack recipe | with step by step photos.
 by Tarla Dalal
An easy recipe of grilled red pumpkin, flavoured appetizingly with dried herbs, this serves as a quick snack for weight-watchers and for anybody else, because it tastes so awesome! The best part is that it is very easy and quick, with minimal ingredients, so you can conjure it up in a jiffy when you are hungry, instead of reaching out to unhealthy snacks. The Grilled Pumpkin is rich in good fibre and potassium, while being absolutely low in calories. Olive oil is a heart-healthy ingredient that helps to reduce bad cholesterol (LDL) and increase good cholesterol (HDL) in the blood. Together, they make you feel happy, healthy and satiated! So, go for it! You can also try other recipes like Roasted Brussel Sprouts with Sea Salt or Roasted Bell Peppers .
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