Health Benefits of Pumpkins

There is one food that takes center stage during autumn – the pumpkin!

有一种食物在秋天占据了中心舞台——南瓜！

Many people use this orange gourd as a decoration at Halloween.

很多人在万圣节用这个桔子葫芦做装饰。

But we also use it in many foods that are popular during the fall season – foods like pumpkin bread, pumpkin coffee, pumpkin cookies, pasta made with pumpkin and pumpkin pie. 

但我们也在许多秋季流行的食物中使用它，如南瓜面包、南瓜咖啡、南瓜饼干、南瓜面食和南瓜派。

In fact, pumpkin pie is one of THE most common desserts at an American Thanksgiving table. 

事实上，南瓜派是美国感恩节餐桌上最常见的甜点之一。

But perhaps we should try to eat pumpkin all year long, and not just in the fall.

但也许我们应该一年四季都吃南瓜，而不仅仅是在秋天。

Pumpkins are packed with important nutrients and vitamins. If cooked in a healthy way, meaning without much butter or sugar, pumpkin is a powerhouse of health benefits. 

南瓜富含重要的营养和维生素。如果以健康的方式烹调，也就是说没有太多的黄油或糖，南瓜是一个健康的好处发电站。

Pumpkin is good for your eyesight 

南瓜对你的视力有好处

The nutrient beta-carotene and Vitamin A are necessary for maintaining good eyesight. Pumpkins are a great source of both. 

营养素β-胡萝卜素和维生素A是保持良好视力所必需的。南瓜是两者的重要来源。

In fact, one nutrition website says that one cup of cooked, mashed pumpkin can give you more than 200 percent of your daily recommended amount of Vitamin A.

事实上，一家营养网站说，一杯煮熟的南瓜泥可以给你超过每日推荐量的200%的维生素A。

Pumpkin may help reduce your risk of getting cancer

南瓜有助于降低患癌症的风险

The National Cancer Institute in the United States says on its website that antioxidants may help reduce a person's risk of getting cancer. 

美国国家癌症研究所在其网站上说抗氧化剂可能有助于降低一个人患癌症的风险。

That is because antioxidants neutralize something called free radicals in the body. 

这是因为抗氧化剂中和体内的自由基。

The Institute defines free radicals as "highly reactive chemicals that have the potential to harm cells."

该研究所将自由基定义为“具有潜在危害细胞的高活性化学物质”。

Antioxidants help to get rid of these free radicals. Examples of antioxidants found in food include beta-carotene, lycopene, and vitamins A, C, and E. 

抗氧化剂有助于清除这些自由基。食物中抗氧化剂的例子包括β-胡萝卜素、番茄红素和维生素A、C和E。

And as we said earlier, pumpkin is full of beta-carotene as well as vitamin A.

正如我们之前所说，南瓜富含β-胡萝卜素和维生素A。

Pumpkin helps your skin

南瓜有助于皮肤

Beta-carotene also helps to keep your skin healthy and young-looking. Yet another good reason to eat pumpkin!

β-胡萝卜素还有助于保持皮肤健康和年轻。又一个吃南瓜的好理由！

Pumpkin may help your heart

南瓜可以帮助你的心脏

Pumpkin is also loaded with potassium. Health experts say that consuming potassium may help treat hypertension or high blood pressure, just as decreasing your intake of sodium does.

南瓜也富含钾。健康专家说，摄入钾有助于治疗高血压或高血压，就像减少钠的摄入量一样。

Pumpkin may be good for weight loss

南瓜可能有助于减肥

Pumpkin also has a lot of fiber. Fiber slows down digestion of food. So, when you eat pumpkin you feel full and eat less.

南瓜还有很多纤维。纤维减缓食物的消化。所以，当你吃南瓜的时候，你会觉得饱了，吃得少了。

So, if it is available where you live, try to find ways to include pumpkin in your next meal.

所以，如果你住的地方有南瓜，试着在下一餐中加入南瓜。