Local superfood: the pumpkin

Pumpkin is not only one of the most popular autumn vegetables but also a true superfood. It is packed with valuable nutrients that contribute to overall health. Whether as a soup, roasted vegetables, or even in desserts – pumpkin is versatile and highly nutritious.

Composed of 90% water, pumpkin is low in calories, making it ideal for a calorie-conscious diet. It is especially recommended for those who want to control their weight or suffer from digestive problems such as constipation. Its dietary fibers promote digestion, regulate bowel activity, and provide a long-lasting feeling of satiety.

How pumpkin contributes to health…

Eye health: Pumpkin is rich in vitamin A, lutein, and zeaxanthin, which support healthy vision and protect against harmful free radicals.

Gut health: The fiber in pumpkin supports a balanced gut flora, promotes digestion, and helps prevent constipation.

Heart health: Potassium, fiber, and antioxidants contribute to cardiovascular health by regulating blood pressure and lowering cholesterol levels.

Immune system support: Vitamins A and C strengthen the immune system and help defend the body against infections.

Weight management: Thanks to its high water and fiber content, pumpkin provides satiety without adding many calories.

Our tip

Butternut pumpkin is considered one of the healthiest varieties, rich in nutrients and low in calories. Its soft texture and slightly sweet taste make it a versatile ingredient in the kitchen.

For a quick pumpkin cream soup, simply roast pumpkin, carrots, onion, and garlic in the oven, then blend with a little cream and vegetable stock. Season with turmeric, curry, and ginger to taste, and garnish with a few drops of pumpkin seed oil before serving.

Pumpkin seeds: little nutrient powerhouses

Pumpkin seeds are a valuable addition to a healthy diet. Despite their high calorie content (about 560 calories per 100 grams), they provide healthy fats, high-quality proteins, and a wealth of important nutrients.

Nutrients and benefits

Vitamins: A, B1, B2, B6, C, D, and E

Minerals: Potassium, phosphorus, magnesium, calcium, iron, copper, manganese, selenium, zinc

Healthy fats: Rich in polyunsaturated fatty acids, especially linoleic acid, which helps normalize cholesterol levels.

Lower cholesterol: Pumpkin seeds and pumpkin seed oil can have a positive effect on cholesterol levels and help regulate blood sugar in type 2 diabetes.

Promote sleep: Pumpkin seed oil contains the amino acid tryptophan, which contributes to the production of melatonin, the sleep hormone, and supports falling asleep.

Bladder and prostate health: Pumpkin seeds contain phytosterols, which can ease symptoms of benign prostatic enlargement and bladder issues. Selenium, zinc, and potassium strengthen the bladder muscles and have anti-inflammatory effects.

Regulate blood pressure: The high magnesium content of pumpkin seeds helps stabilize blood pressure.

Recommended intake

To benefit from the health advantages of pumpkin seeds, it is recommended to consume around 30 grams daily or one to three tablespoons of pumpkin seed oil. It is best to enjoy them as part of a meal rather than constantly snacking in between, to keep an eye on calorie intake.

“Pumpkin and pumpkin seeds are not only delicious but also true superfoods that make a valuable contribution to our health.”