Pumpkin and sweet potato, sources of antioxidants and vitamin A

Tip elaborated by Ametller Origen, BBHI collaborating entity in the field of nutrition. Every season has its colours and autumn provides us with yellow, orangey-brown colours, the same colours as some vegetables and tubers typical of this season, such as pumpkin and sweet potato. Pumpkin is a vegetable that we can find all year round, but in our country it is a seasonal vegetable and we can enjoy it from September to November and, therefore, now is a good time to eat it. Although there is a great variety of pumpkins, their nutritional value is very similar and they only differ in shape, size, colour and seeds. From a nutritional point of view, the pumpkin:
  • It has a very low caloric value (32Kcal/100g).
  • It is a great source of carotenes, which play a very important role in protecting cells against ageing, thanks to their antioxidant power. Antioxidants improve cerebrovascular and cardiovascular health and prevent certain diseases such as obesity, diabetes and certain types of cancer.
  • It provides vitamin A, which is key to good skin and eyesight.
  • It has a high fibre content, approximately 3g per 100g, which helps to maintain good intestinal health, both in terms of transit and maintenance of the microbiota.
Another typical autumn protagonist is the sweet potato. Unlike the pumpkin, the sweet potato is a tuber and therefore belongs to the farinaceous or carbohydrate group, which provides you with a wide variety of nutrients, superior to those provided by the potato. The main properties of the sweet potato include the following:
  • It has a high fibre content: this makes this tuber a very good option for low-calorie diets, i.e. low in calories.
  • It is a source of carotenes and, therefore, of antioxidants.
  • It contains vitamin A.
All these virtues make pumpkin and sweet potato ideal for all ages. In terms of consumption, we recommend two portions of vegetables per day (between 150-200g) and one portion of farinaceous vegetables (for example a sweet potato of about 150g) for lunch and another for dinner.