Discover the secrets of the auyama: benefits, uses and traditional recipes

The auyama or pumpkin (both forms are correct according to the Real Academia de la Lengua Española-RAE) is one of the most popular foods in the world, both for its flavor and for its multiple benefits for the organism.

This vegetable contains a great amount of nutrients such as calcium, sodium, magnesium, zinc, iron, potassium, phosphorus, vitamins A, C and B. In addition, pumpkin is a food that provides many benefits to the human body.

What is the Auyama or Pumpkin?

Auyama is a type of squash native to South America that has been cultivated in Central America since the beginning of the 20th century. It is often used as an ingredient in soups, stews and sauces because of its high water content.

It belongs to the pumpkin family and can be found in various colors: green, yellow, orange and red. Its flavor is mild, with hints of nutmeg, cinnamon, cloves and allspice. The flesh varies from light to dark green depending on the variety. Some varieties have stripes or spots on the skin, while others have smooth, unmarked skin.

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It is a vegetable low in calories, fat and carbohydrates, which makes it ideal for those who practice a healthy diet, besides being a great alkalizing for the blood, which helps to improve circulation in the body. It is one of the most consumed foods everywhere, mainly because of its low cost and ease of cultivation.

This vegetable contains a great amount of nutrients such as calcium, sodium, magnesium, zinc, iron, potassium, phosphorus, vitamins A, C and B. In addition, pumpkin is a food that provides many benefits to the human body.

Health benefits of Auyama

For those who aim to have a healthy diet and maintain a slim body, pumpkin is perfect. According to Sascha Fitness (Personal Fitness Trainer with a master's degree in fitness nutrition), on her website, it is considered a superfood because "it has a low glycemic load. Only 100 gr. of pumpkin provides 30 calories and 6 grams of carbohydrate, and is rich in vitamin B, C and E, and is an excellent source of potassium and magnesium.

It is a type of squash that can be used in many dishes. It has a mild flavor and can be stuffed, baked, roasted, sautéed or made into soups or purees. Pumpkin is an excellent addition to your diet because it contains many nutrients and antioxidants. It also has a low glycemic index (GI), which means it does not raise blood sugar levels like other types of carbohydrates.

This vegetable is also a diuretic food, which helps eliminate excess uric acid naturally. It also contributes to the treatment of arthritis, as it helps to relieve symptoms, reduce pain and improve joint mobility.

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Auyama for the skin

In addition to its medicinal properties, it is one of the favorite foods for beauty, as it helps to rejuvenate the skin and eliminate wrinkles and expression lines. For best results, it is recommended to prepare a homemade mask with pumpkin as follows: cut a large piece of pumpkin, mash to a puree, mix with a tablespoon of olive oil, a tablespoon of honey and 4 tablespoons of milk.

Apply this mixture with a brush or with the fingertips all over the face, leaving it to act for 15 minutes and, finally, rinse with warm water.

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Auyama seeds

From this vegetable we take advantage of everything and the seeds are a very special food, let's see its advantages:

• Pumpkin seeds are rich in antioxidants like carotenoids and vitamin E. Antioxidants can reduce inflammation and protect heart health.
• They contain vitamins A, B3 and K, as well as folic acid.
• These seeds also provide vitamin A, C, D, B5 and K, fiber (7 g of fiber per 100 g) and a high concentration of Omega 3.
• They are a good source of zinc, improve prostate health and are ideal for post menopause.
• They reduce anti-inflammatory effects, help with weight loss, increase muscle mass, have magnesium and tryptophan for well-being and inflammation will no longer be a problem for you.

Auyama in the kitchen

It is a versatile food, since it can be prepared in many different ways, from cooked or boiled, to baked and as an ingredient in different recipes. One of the most popular recipes for pumpkin seeds is pumpkin seeds, a healthy and nutritious snack that is easily prepared. To prepare pumpkin seeds you need a large pumpkin, olive oil, salt and a tablespoon of spices to taste.

First, wash the pumpkin and cut it into squares. Then, place the squares in a bowl, add olive oil and mix until all the pieces are coated. Finally, add salt and spices to taste and place the pieces in a baking dish. Bake the pieces at 180 degrees for 15-20 minutes, until golden brown.

Best recipes with Auyama

• Arepas de Auyama
• Sweet pumpkin cake
• Cream of pumpkin cream
• Sweet pumpkin cake (quesillo type)
• Venezuelan pumpkin cake
• Smoothies
• Venezuelan sweet pumpkin

Auyama Nutritional Information

Auyama is a very nutritious and healthy food, and here I present its nutritional information for each 100 grams of edible portion:

• Calories: 26 kcal
• Carbohydrates: 6.5g
• Proteins: 1g
• Fats: 0.1g
• Fiber: 1g
• Vitamin A: 5,384 IU (178% of the recommended daily value)
• Vitamin C: 9 mg (15% of the recommended daily value)
• Potassium: 340 mg (10% of the recommended daily value)
• Calcium: 21 mg (2% of the recommended daily value)
• Iron: 0.7 mg (4% of the recommended daily value)

As you can see, pumpkin is an excellent source of vitamin A, which is important for healthy eyes, skin, and the immune system. It is also rich in vitamin C, which is an important antioxidant that helps protect the body against cell damage and premature aging. In addition, pumpkin is a good source of potassium, which is essential for heart and muscle health, and contains a significant amount of dietary fiber, which helps support healthy digestion and can help control appetite.

Tips for buying and storing auyama

Buying pumpkin is quite simple, but it is important to choose a good pumpkin to make sure it has a good flavor and texture. When buying auyama, look for those that are firm, heavy, and have a hard skin that is free of blemishes or bruises. The skin should be even, smooth, and dark green or orange in color, depending on the type of pumpkin. Avoid pumpkins with soft or wrinkled skin, as this may be a sign that they are overripe or have been damaged in transit.

Once you have purchased your pumpkin, it is important to store it correctly so that it lasts as long as possible. Ideally, store it in a cool, dry place, preferably in a dark place, such as a closet or pantry. If you don't have a dark place, wrap the pumpkin in newspaper or a paper bag to keep it out of direct light, which can speed up ripening.

If you are going to store the auyama for a long period of time, it is advisable to wash and dry it before storing it. You can also cut it into smaller pieces and freeze it, which will allow you to have pumpkin available for your recipes for several months.

You can continue to see Venezuelan arepas, Colombian arepas or go to arepas recipes in quearepas

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