Mature Pumpkin
The mature pumpkin, a prominent vine crop, derives its name from the meaning "gourd from China," with the Korean prefix "ho" (胡) indicating foreign origin. Also called millstone pumpkin or green pumpkin, it refers to aged pumpkins with hard exteriors and well-ripened seeds despite having fewer of them. The scientific name 'cucurbita maxima' comes from the Latin words for cucumber (cucumis) and round (orbis), combined with "maxima" meaning "greatest." In English, it's often called 'winter squash' because it grows until early winter when frost appears. Today, we'll explore comprehensive information about mature pumpkins.
Characteristics of Mature Pumpkins
● Size and Shape: Round or oval, can grow to diameters exceeding 30cm. Weight ranges from 5kg to over 20kg.
● Color: Varies from deep green, dark orange, brown, to gray, often featuring striped patterns.
● Skin: Mature pumpkins have tough, thick skin with a rough, bumpy surface. Skin thickness can grow to over 2cm.
● Flesh: Deep orange flesh that is firm and rich in fiber.
● Taste: Sweet with a slight earthy flavor.
Nutritional Composition
| Nutrient | Amount | Function | Daily Recommended Intake |
|---|---|---|---|
| Carbohydrates | 5.4g | Energy provision | 300g+ |
| Dietary Fiber | 2.0g | Digestive health, blood sugar control | 25-35g |
| Protein | 0.9g | Tissue building, immunity | 50-65g |
| Fat | 0.1g | Energy storage, cell membrane formation | 18-24g |
| Vitamin A | 114μg | Vision, immunity, skin health | 600-900μg |
| Vitamin C | 13mg | Immunity, wound healing, collagen production | 100mg |
| Vitamin B1 | 0.05mg | Energy metabolism, neural function | 1.1-1.2mg |
| Vitamin B2 | 0.07mg | Energy metabolism, skin health | 1.1-1.3mg |
| Vitamin B3 | 0.5mg | Energy metabolism, neural function | 12-16mg |
| Potassium | 190mg | Blood pressure regulation, heart health | 2,000-4,700mg |
| Magnesium | 17mg | Energy metabolism, muscle function | 350-400mg |
| Phosphorus | 43mg | Bone health, energy metabolism | 700-900mg |
| Iron | 0.4mg | Red blood cell production, oxygen transport | 8-18mg |
| Zinc | 0.3mg | Immunity, growth, development | 10-15mg |
| Copper | 0.08mg | Red blood cell production, neural function | 0.9-1.0mg |
| Manganese | 0.1mg | Energy metabolism, bone health | 2.3-3.8mg |
| Folate | 20μg | DNA synthesis, blood formation | 400μg |
| Lutein + Zeaxanthin | 120μg | Eye health, retina protection | - |
| Carotenoids | 346μg | Antioxidant action, immune enhancement | - |
Health Benefits
Mature pumpkins contain various nutrients that can significantly benefit health. The main benefits are as follows:
◎ Antioxidant Effects
Mature pumpkins are rich in various antioxidant components, including beta-carotene, vitamin C, lutein, and zeaxanthin.
- These components protect cells from free radicals, helping prevent aging, strengthen immunity, and prevent chronic diseases.
- In particular, beta-carotene converts to vitamin A in the body, effectively protecting vision and maintaining skin health.
◎ Cardiovascular Health Improvement
Mature pumpkins are high in potassium, dietary fiber, and lycopene, which help improve vascular health.
- Potassium plays an important role in regulating blood pressure and maintaining healthy vessel walls.
- Dietary fiber helps lower cholesterol levels and improve blood circulation.
- Lycopene helps prevent vascular damage through its antioxidant action and reduces the risk of cardiovascular disease.
◎ Digestive Function Improvement
Mature pumpkins are high in dietary fiber, which helps improve digestive function.
- Dietary fiber stimulates intestinal movement, prevents constipation, and helps promote beneficial gut bacteria.
Additionally, the peppermin component in mature pumpkins effectively promotes digestive fluid secretion and relieves indigestion.
◎ Skin Health Improvement
Mature pumpkins are high in vitamins A, C, and E, which help improve skin health.
- Vitamin A promotes skin cell regeneration, prevents aging, and effectively maintains skin elasticity.
- Vitamin C promotes collagen production, helping maintain skin elasticity and preventing melanin pigmentation for a whitening effect.
- Vitamin E helps prevent skin damage and aging through its antioxidant action.
◎ Other Benefits
Mature pumpkins offer various other benefits including blood sugar regulation, immune enhancement, hangover relief, anti-cancer effects, and bone health improvement.
- Minerals such as calcium, magnesium, and phosphorus help maintain bone health.
- Vitamin B6 helps regulate blood sugar and strengthen immunity.
- Zinc helps with hangover relief and has anti-cancer effects.
Potential Side Effects
Though nutritious with various health benefits, excessive consumption may cause the following side effects:
◎ Digestive Disorders
Mature pumpkins are high in dietary fiber, which may cause abdominal pain, diarrhea, nausea, or constipation when consumed excessively.
People with weak stomachs or reduced digestive function should be particularly cautious.
◎ Abdominal Pain and Diarrhea
Mature pumpkins contain cucurbitacin, which may cause abdominal pain, diarrhea, and in severe cases, vomiting when consumed excessively.
Cucurbitacin is more concentrated in the skin and seeds, so it's advisable to remove the skin and seeds before consumption.
◎ Allergic Reactions
Mature pumpkins may cause allergic reactions in people with pumpkin allergies.
Symptoms of pumpkin allergies include hives, itching, runny nose, vomiting, and diarrhea.
Those with pumpkin allergies should avoid consuming mature pumpkins.
◎ Blood Sugar Regulation Issues
Mature pumpkins have a high glycemic index, which may rapidly increase blood sugar when consumed excessively.
Diabetic patients should limit or be cautious with mature pumpkin consumption.
◎ Other Side Effects
Mature pumpkins are high in potassium, which may cause side effects in kidney disease patients due to elevated potassium levels when consumed excessively.
Mature pumpkins are high in vitamin A, which may cause side effects such as headaches, nausea, vomiting, and fatigue when consumed excessively.
Interactions with Specific Conditions
● Blood Anticoagulant Medication: Mature pumpkins may interfere with blood clotting, so caution is needed when taking blood anticoagulants.
● Scheduled Surgery: It's advisable to stop consuming mature pumpkins for two weeks before surgery.
● Diabetes: Due to their blood sugar regulation effects, diabetic patients should be cautious about interactions with medications.
● Digestive Disorders: In cases of weak stomach, excessive consumption may worsen symptoms like diarrhea and abdominal pain.
Various Consumption Methods
Mature pumpkin is a representative winter nutritional vegetable rich in vitamins A and C, fiber, potassium, and various other nutrients. Beyond simply cooking it, there are various ways to consume it for both health benefits and taste.
◎ Mature Pumpkin Tea
A warm, sweet drink that warms both body and mind - a winter health beverage
● Ingredients: Mature pumpkin, water, sugar, ginger (optional)
● Recipe:
- Wash the mature pumpkin thoroughly and slice it thinly with the skin on, then put it in a pot with water and boil.
- Add honey, rice syrup, or a low-sugar substitute and mix when the pumpkin becomes soft.
- You can add ginger to enhance the flavor according to your preference.
● Tea Benefits:
Improved blood circulation, enhanced immunity, constipation prevention, improved skin health, antioxidant effects, anti-inflammatory effects, hangover relief
◎ Mature Pumpkin Porridge
This nutty and soft-textured dish is perfect for breakfast or as a snack
● Ingredients: Mature pumpkin, glutinous rice, glutinous rice paste, water, sugar, salt
● Recipe:
- Wash the mature pumpkin thoroughly and slice it thinly with the skin on.
- Wash the glutinous rice thoroughly and soak it in water for about 30 minutes.
- Put water and mature pumpkin in a pot and boil; then add the glutinous rice when the pumpkin becomes soft and boil again.
- When the glutinous rice is cooked (becomes fluffy), you can add honey, salt, cinnamon, or pine nuts according to taste to enhance the flavor.
● Porridge Benefits:
Improved digestive health, enhanced digestion, improved blood circulation, fatigue relief, enhanced immunity, warming effect
◎ Mature Pumpkin Fritters
● Recipe:
- Wash the mature pumpkin thoroughly and slice it thinly into strips or rounds.
- Make a batter and dip the pumpkin in it, then fry in hot oil at 170-180°C.
- When fried crispy, season with salt, pepper, or soy sauce for enjoyment.
● Fritter Benefits:
Improved blood circulation, fatigue relief, enhanced immunity, appetite stimulation, snack option
◎ Mature Pumpkin Powder
A convenient health supplement
● Powder Utilization:
- Add to milk, yogurt, or smoothies
- Add to porridge, bread, or cookies for nutritional enhancement
- Add to batter or noodle dough for color and nutrition
● Powder Benefits:
Improved digestive health, enhanced digestion, constipation prevention, enhanced immunity, antioxidant effects, improved skin health
◎ Mature Pumpkin Salad
This crunchy and refreshing salad adds a unique taste to the table
● Ingredients: Mature pumpkin, lettuce, cucumber, tomato, nuts, dressing
● Recipe:
- Wash the mature pumpkin thoroughly, slice it thinly, and blanch it briefly in boiling water.
- Wash the lettuce, cucumber, and tomato thoroughly, cut them into bite-sized pieces, then mix with the mature pumpkin, cheese, and nuts.
- Add a dressing of your choice (balsamic vinegar, lemon juice, or olive oil) for consumption.
● Salad Benefits:
Weight management, skin health, constipation prevention, enhanced immunity, blood circulation, fatigue relief
Differences Between Mature Pumpkins and Sweet Pumpkins
◎ Nutritional Differences
| Nutrient | Mature Pumpkin | Sweet Pumpkin |
|---|---|---|
| Vitamin A | Abundant | Very Abundant |
| Vitamin C | Abundant | Low |
| Dietary Fiber | Abundant | Low |
| Potassium | Abundant | Low |
| Folate | Abundant | Low |
| Lutein + Zeaxanthin | Abundant | Low |
| Astaxanthin | None | Abundant |
[The meanings of "abundant" and "low" are comparative results when comparing these varieties. They are not precise numerical values, so please use them only as a reference.]
◎ Health Benefits Comparison
| Benefit | Mature Pumpkin | Sweet Pumpkin |
|---|---|---|
| Immune System Enhancement | O | O |
| Skin Health Improvement | O | O |
| Antioxidant Effects | O | O |
| Blood Circulation Improvement | O | O |
| Constipation Prevention | O | X |
| Blood Sugar Regulation | O | X |
| Eye Health Protection | O | O |
| Fatigue Relief | O | O |
| Hangover Relief | O | X |
| Vascular Health Improvement | O | X |
▶ Mature Pumpkin
- Immune System Enhancement: Rich in vitamins A, C, folate
- Eye Health Protection: Rich in lutein, zeaxanthin
- Blood Circulation Improvement: Rich in potassium
- Fatigue Relief: Rich in dietary fiber
- Constipation Prevention: Rich in dietary fiber
- Skin Health Improvement: Rich in vitamins A, C
- Antioxidant Effects: Rich in vitamins A, C, and folate
▶ Sweet Pumpkin
- Skin Health Improvement: Very rich in vitamin A
- Vision Protection: Very rich in vitamin A
- Anti-cancer Effects: Rich in beta-carotene
- Fatigue Relief: Contains potassium
- Blood Circulation Improvement: Contains potassium
- Digestive Promotion: Contains dietary fiber
Selection Tips
☆ If you want immune system enhancement, skin health improvement, antioxidant effects, blood circulation improvement, eye health protection, or fatigue relief, both mature pumpkin and sweet pumpkin are effective.
☆ If you want constipation prevention or blood sugar regulation, mature pumpkin is more effective.
☆ If you want to consume astaxanthin, you should choose sweet pumpkin.
☆ If you prefer sweetness, choose sweet pumpkin; if you want pumpkin with less earthy smell, choose mature pumpkin.