Cuando escuchas «superalimento», seguro que piensas en la quinoa, el aguacate o la col rizada. Pero hay un alimento de temporada que está esperando su momento de gloria: la calabaza. Así es, esa misma que usas para decorar en Halloween y que muchos reservan solo para tartas. La realidad es que la calabaza está cargada de nutrientes que mejoran tu sistema inmunológico, la salud ocular, la digestión, la piel y hasta el sueño. Y sí, merece un lugar fijo en tu cocina, no solo en otoño.
En tiempos donde pasamos horas frente a pantallas, el estrés nos gana y el sueño escasea, incorporar calabaza en tu dieta es como un pequeño reinicio natural para tu salud. Es versátil, accesible y deliciosa. Rica en antioxidantes, vitaminas, fibra y minerales esenciales, este superalimento naranja es una joya nutricional que no deberías ignorar.
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Rich in Nutrients and Low in Calories
Pumpkin is a low-calorie, high-nutrient powerhouse. Just one cup of cooked pumpkin provides more than double your daily need for vitamin A, mainly in the form of beta-carotene. That means you’re getting serious benefits for your eyes and skin without adding much to your calorie count. And because pumpkin is high in water and fiber, it keeps you feeling full longer, which is great for weight management and digestive health.
Boosts Eye Health
Our modern lives involve a lot of screen time, which puts major strain on the eyes. That’s where pumpkin steps in. The beta-carotene in pumpkin converts to vitamin A in your body, which is essential for protecting your cornea and supporting low-light vision. Plus, pumpkin contains lutein and zeaxanthin—two powerful antioxidants proven to reduce the risk of macular degeneration and cataracts by filtering out harmful UV and blue light.
Strengthens the Immune System
Vitamin A is a known immunity booster, helping your body fight off infections by supporting the function of white blood cells. But pumpkin doesn’t stop there. It also offers vitamin C (important for white cell production and wound healing), vitamin E (an antioxidant that supports cellular health), and iron and folate—all vital for keeping your immune system in top shape, especially during cold and flu season.
Promotes Heart Health
With a healthy dose of potassium, pumpkin can help regulate blood pressure and reduce the risk of stroke and heart disease. Its antioxidants protect blood vessels from oxidative damage, while its fiber content helps lower LDL (bad) cholesterol levels. Integrating pumpkin into your meals is a delicious way to show your heart some love.
Supports Glowing, Healthy Skin
Beta-carotene also acts as a natural sunblock, helping to protect your skin from UV damage. Meanwhile, vitamins C and E in pumpkin are crucial for collagen production, which maintains skin elasticity and prevents sagging and fine lines. Regularly consuming pumpkin may improve skin texture and tone, leaving you with a healthy, natural glow.
Improves Gut Health and Aids Digestion
Pumpkin is rich in soluble and insoluble fiber, which aids digestion, promotes regular bowel movements, and helps maintain a balanced gut microbiome. This is especially important if you deal with bloating, constipation, or IBS. And because it’s easy to digest, pumpkin is gentle on sensitive stomachs and perfect for all ages.
Helps Manage Blood Sugar
Even though pumpkin tastes sweet, it has a relatively low glycemic index, meaning it won’t cause sudden spikes in blood sugar. Its fiber slows the absorption of sugars, making it a great option for people watching their blood sugar levels or managing diabetes.
Pumpkin Seeds: Tiny But Mighty
Pumpkin seeds—or pepitas—are an absolute nutritional goldmine. They’re packed with magnesium, zinc, and heart-healthy unsaturated fats. Magnesium supports muscle and nerve function, while zinc plays a vital role in immunity and healing. Pumpkin seeds also contain tryptophan, an amino acid that helps the body produce serotonin and melatonin, which can improve mood and enhance sleep quality.
Studies have even shown that pumpkin seed oil may help with prostate health and reduce symptoms of benign prostatic hyperplasia (BPH) in men. Roasted or raw, added to salads or yogurt, these seeds are a simple way to boost your daily nutrition.
Easy Ways to Add Pumpkin to Your Diet
Pumpkin’s culinary versatility makes it easy to enjoy in savory and sweet dishes alike. You can roast it, puree it for soups and sauces, bake it into muffins or pancakes, or blend it into smoothies. Canned pumpkin is a convenient pantry staple (just be sure to choose 100% pure pumpkin, not pie filling!). Pumpkin seeds can be toasted with a pinch of sea salt or cinnamon for a crunchy snack.
Médico Coucou💊
Una cucharada de calabaza al día podría ser tu mejor decisión del mes. No necesitas complicarte: un poco de puré en tu batido matutino o unas semillas tostadas en tu ensalada ya te aportan antioxidantes, fibra, minerales clave y más beneficios de los que imaginas. Es barato, fácil de preparar, y además le hace bien a tu corazón, tu piel y tu intestino. Y como siempre decimos en Médico Coucou, los mejores suplementos están en tu cocina.
