The doctor named ways to preserve the benefits of pumpkin when cooking

The autumn season offers ideal opportunities to include pumpkin in the diet, but the correct way to cook this vegetable directly affects the preservation of its nutritional properties. This was reported to Izvestia on October 16 by Olesya Stupak, an expert on ultrasound examination of INVITRO.

According to the expert, pumpkin is useful in almost any form, but some processing methods allow you to maximize its value.

"Fresh raw pumpkin contains a large amount of vitamins and enzymes, which makes it an ideal ingredient for salads, smoothies and freshly squeezed juices. Boiled vegetables are easily digestible by the body, and pumpkin seeds are rich in protein, healthy fats and minerals," the doctor noted.

However, experts consider baking at temperatures below 180 degrees to be the most effective cooking method. This gentle thermal regime minimizes the loss of important nutrients, including beta-carotene, vitamins C and E, and the absence of excess fats and sugar keeps the caloric content of the product low.

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Pumpkin has a unique vitamin and mineral composition: vitamin A supports healthy vision and skin, B vitamins strengthen the nervous system, vitamin C enhances immune protection, potassium normalizes cardiac activity, phosphorus strengthens bone tissue, iron prevents the development of anemia, and carotenoids exhibit powerful antioxidant properties.

Thanks to this complex of useful substances, the vegetable has a positive effect on vision, the cardiovascular system, digestion and even improves sleep quality due to the content of tryptophan, which stimulates the production of serotonin and melatonin.

"If cooked improperly, pumpkin can lose its nutritional qualities. Prolonged cooking leads to the destruction of vitamins C and B, folic acid and antioxidants. Frying in oil makes the product less useful, and freezing followed by thawing causes loss of moisture and vitamins. Canning with excess salt or sugar also significantly reduces the nutritional value of the vegetable," warned Stupak.

In some cases, improperly cooked pumpkin can be harmful to health. In case of exacerbation of diseases of the gastrointestinal tract, such as low-acidity gastritis, colitis or peptic ulcer, the vegetable can irritate the mucous membrane. People with exacerbation of chronic pancreatitis or cholelithiasis should avoid eating pumpkin because of its ability to stimulate the motor activity of the stomach, which can provoke pain attacks. If you have a history of allergic reactions, it is also recommended to refrain from this product.

The specialist recommends to adhere to moderation in the consumption of pumpkin. Adults can consume about 200-300 grams of cooked vegetables per day, while children should limit themselves to 100 grams no more than three times a week.

On October 2, endocrinologist and nutritionist Anton Polyakov called pumpkin seeds the most useful. He noted that raw pumpkin seeds have an antiparasitic effect and are rich in zinc and other beneficial substances.

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