Pumpkins come in many varieties, each with its own rich flavor and nutritional value. High in vitamins A and C, pumpkins can help with fatigue recovery and anti-aging, while their dietary fiber supports healthy digestion. Although zucchini, kabocha (Japanese pumpkin), and mature pumpkins offer similar health benefits, their effects may vary slightly depending on the variety and how they’re prepared. Here’s a look at the specific health benefits and cooking tips for each type.

Kabocha (Sweet Pumpkin)
Kabocha is rich in beta-carotene and vitamin E, which help keep the nervous system healthy and may relieve stress and insomnia. It also promotes blood circulation, making it ideal for keeping warm in the winter. Because beta-carotene is fat-soluble, it’s best absorbed when the pumpkin is stir-fried or cooked with oil. A warm kabocha porridge is also a great winter option.
Kabocha skin is edible and highly nutritious. It can be steamed and eaten with the flesh or dried for 3–4 days and brewed as a tea. The skin contains phenolic acid, a powerful antioxidant that helps prevent aging and cardiovascular disease. Note that this compound is found only in the skin, not in the flesh.

Mature Pumpkin
Mature pumpkins are packed with beta-carotene, which helps lower cholesterol and eliminate toxins, strengthening the immune system. They’re also rich in potassium, which supports healthy blood circulation, and contain glutamic acid, known for its calming effects. Their natural diuretic and detoxifying properties help reduce swelling.
With only 27 kcal per 100g, mature pumpkins are lower in calories than potatoes (55 kcal) and sweet potatoes (128 kcal), making them a great diet-friendly food. Their natural sugars are easy to digest, making them suitable even for those with weak stomachs. Mature pumpkins are used in a variety of dishes such as pumpkin porridge and pumpkin taffy. They can also be simmered or brewed into tea. Pumpkin seeds are often added to traditional snacks like gangjeong or sikhye.
When selecting a mature pumpkin, look for one with a bright yellow-orange color. A pale color may mean it’s under-ripe. A good pumpkin should be round, well-balanced in shape, have a glossy, unblemished skin, and feel heavy for its size.

Zucchini (Korean Summer Squash)
Zucchini is high in vitamin A, which helps prevent skin damage and aging. It also contains plenty of carotenoids that are good for eye health. With only 38 kcal per 100g and rich in fiber, zucchini is suitable for people with diabetes or obesity. It’s easily digestible, making it a popular ingredient in baby food or meals for patients.
Like kabocha, zucchini should be cooked with oil to better absorb its fat-soluble vitamins. It can be used in stews, curries, or grilled. When choosing zucchini, look for ones with no scratches on the skin and a fresh, green stem. The squash should have a consistent thickness from top to bottom and a bright light green color.
To store zucchini, it’s best to consume it soon after purchase. If long-term storage is needed, slice and dry it, or blanch and freeze it quickly. Whole zucchini can be wrapped in newspaper and stored in the fridge.

Source: 헬스조선(https://m.health.chosun.com/)

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