Protects against age-related eye problems
Pumpkins contain a large number of antioxidants. Vitamin C, vitamin E, and beta-carotene support eye health and prevent degenerative damage in older adults.
The National Eye Institute conducted a clinical trial in 2019 called the Age-Related Eye Disease Study (AREDS).
The results showed that high doses of vitamin C, vitamin E, and beta-carotene were associated with a significant reduction in the risk of age-related macular degeneration.
Tips to include pumpkin in your daily diet
Here are some simple tips for including pumpkin in a healthy diet:
Please make your pumpkin puree instead of buying it canned. Use pumpkin puree or canned pumpkin in place of oil or butter in any baking recipe. Make a pumpkin chocolate yogurt by combining Greek yogurt, canned pumpkin or pumpkin puree, honey, cinnamon, and cocoa powder. A range of pumpkin products, including seeds, puree, and oil, is available in your Dialprix supermarkets.
Pumpkin is delicious, versatile, and easy to add to a diet.
Its sweet taste makes it a popular ingredient in dishes such as custards, cakes, and pancakes. However, it works just as well in savory dishes like roasted vegetables, soups, and pasta.
Pumpkins have callous skin, so it takes some effort and skill to cut them. Once you cut it, you scoop out the seeds and any stringy parts and then cut the squash into chunks.
The seeds are also edible and packed with nutrients that offer many other benefits. For example, pumpkin seeds can improve bladder and heart health.
And you, do you usually include pumpkin in your dishes?
Many studies have suggested that eating more plant foods, such as squash, lowers the risk of obesity and overall mortality. It can also help a person avoid diabetes and heart disease, promote healthy skin and hair, increase energy, and have a healthy body mass index (BMI).
A delicious ally of your fertility: the pumpkin
We begin a new cycle with Virginia Ruipérez, our fertile nutrition specialist. During the next few weeks, we will focus on different foods that enhance fertility, detail their properties, and suggest simple recipes and ways to consume them. We start with the pumpkin, a delicious tuber that is more beneficial than it seems at first glance. It is an autumn food that is widely consumed in some areas of Spain due to its versatility.
Benefits of pumpkin for fertility
The characteristic orange color of this tuber is due to its richness in beta-carotene, which is a critical vitamin in the regeneration of the skin, mucous membranes, and cell membranes in general.
Pumpkin and endometrial quality
As we have already seen, beta-carotene regenerates body tissues, which is why we are talking about pumpkin as a portion of food for fertility, since beta-carotene also contributes to the regeneration of the endometrial tissue of the uterus as it does the skin.
The endometrium regenerates every month with menstruation, making it a very receptive organ to vitamins with these types of properties. Thus the pumpkin will favor the quality of the endometrium and therefore the implantation of the embryo.
In addition, if you introduce pumpkin into your diet, you will further promote embryo implantation, not only because endometrial tissue will regenerate but because this vitamin is the precursor of progesterone, also responsible for maintaining pregnancy.
Pumpkin and oocyte quality
In addition, the pumpkin also allows regenerating the outer membrane of the ovule, on which its maturation quality depends directly.
The quality of the outer membrane of the oocyte that covers it is essential since it contains the receptors for the hormone FSH for the oocyte to mature. Thus, if this membrane is healthy, the oocyte will mature of higher quality. Therefore, squash contributes to increasing oocyte quality by increasing its ripening quality.
An important antioxidant in DNA
On the other hand, the beta-carotene in pumpkin makes it a powerful antioxidant, which neutralizes the oxidative effect of free radicals on tissues.
The antioxidant action of beta-carotene prevents cell damage, that is, oxidative damage to the DNA of cells. For this reason, it also has a beneficial effect in protecting the DNA of the ovum and sperm, and therefore consuming pumpkin prevents the oxidative damage of the genetic material. It is, therefore, a simple way to preserve the genetic heritage of DNA.
The corpus luteum
Finally, beta-carotene is essential in the journey that e makes the ovum from fertilization to implantation. This is so because this vitamin is part of the corpus luteum, which is the organelle that accompanies the newly fertilized ovum since it travels from the tube to the uterus for about ten days, and performs the first cell divisions. The corpus luteum keeps the newly fertilized ovum alive biochemically. It is also known as the “yellow body” because it is very rich in beta-carotene.
These are, therefore, the properties of pumpkin to optimize your fertility this fall. You will also find beta carotene in sweet potatoes, carrots, or fruits like peaches, mangoes, or melons.
Pumpkin in your diet
And how is pumpkin introduced into the diet? It is much easier than it seems!
An effortless, healthy, and fertile way of consuming it is roasted in the oven, chop it and let it bake until it is soft and juicy when you pierce it. To give it a Mediterranean flavor, you can dress it with olive oil and oregano.
You can also make a delicious pumpkin cream, combining it with leeks and potatoes. It is ideal for putting it together with other vegetables in vegetable stews or stews.
But you can also cook it to accompany a cereal such as rice, couscous, or quinoa.
Pumpkin recipes for your fertility
Finally, here are some straightforward recipes that will allow you to enjoy the delicious flavor of pumpkin with some original dishes:
Pumpkin, carrot, zucchini, and apricot couscous
Half an onion Three cloves of garlic Two carrots A zucchini A good piece of pumpkin, as much as the size of the zucchini Six dried apricots Olive oil Salt Pepper Ginger Cinnamon