Pumpkin

Pumpkin is rich in nutrients, and because it contains only 19 calories per 100 g, the ideal ingredients for healthy weight loss.

This is one of the most concentrated sources of alpha-linolenic acid, an omega-3 essential fatty acid, which lowers the risk of heart disease and circulatory system. The body converts to eicosapentaenoic acid , a fatty acid that is abundant in fish, and you determine that lowers triglycerides and prevents changes in heart rhythm.

Also has phytonutrients - carotenoids :alpha-carotene, beta-carotene, lutein, zeaxanthin and beta-cryptoxanthin; and for many therapeutic value. Alpha and beta-carotene are known as compounds of pro vitamin A and can be converted to the active form of vitamin A, a powerful antioxidant and anti-inflammatory agents. And that is rich in vitamin C, provides a synergistic antioxidant effect, which benefits not only the health of the heart, but the organism as a whole, because it helps prevent the development of atherosclerosis.

Pumpkin is also rich in other nutrients that improve your cardiovascular system: very good source of dietary fiber, potassium and folic acid, vitamin B6 and niacin.

Its ingredients and positive effect on improving the health of the respiratory system. Vitamin A is an important nutrient for the health of the lungs can affect the growth and development of tissues lining them. Certain types of pumpkins, for example, pumpkin and squash Muscat, concentrated source betakriptoksantina, a very potent antioxidant carotenoids, which was established to protect the health of the lungs (a recent study showed that those who ate the most foods rich cryptoxanthin was significantly lowered the risk of occurrence of lung cancer).

Pumpkin is full of other health beneficial nutrients. Among them are manganese and copper, that absorb free radicals, and vitamins B1 and B5 create energy and tryptophan, which regulates sleep.

Besides the tasty fruit, pumpkin also retains the most nutritious and delicious seeds, which are available all year round, but they are freshest in the fall. They contain calcium to protect bones, omega-3 and omega-6 fatty acids that maintain a favorable level of cholesterol and reduce inflammation. A source of zinc, which is important for the immune system and prostate health, magnesium, which is important to relax the muscles and nerves, and vitamin K, which allows for normal blood clotting, protects against osteoporosis and prevents oxidative damage to cells.

It is recommended to purchase the raw seeds and toast them individually. As high temperatures can destroy essential fatty acids thereof, preferably it is at a low temperature furnace. Once the seeds are removed from the pumpkin, leave to dry overnight. Then put them in the pan on a baking sheet and bake in a preheated oven (70-75 ° C) for 15 to 20 minutes.