Health Benefits of Eating Oranges

 Even though the orange is composed mainly of water, its pulp and juice contain a very large quantity of vitamins A, B and C and antioxidant compounds. Its flesh is rich in nutrients such as calcium, potassium, phosphorus, magnesium, iron, copper, flavonoids and carotenoids, as well as fibre. Consuming it regularly is excellent to protect the body from many diseases.

 Orange is an excellent source of vitamin C. Eating oranges will then stimulate the immune system and fight against fatigue such as winter cold spells.

 Low in fat and protein, orange is a fruit with a low caloric intake that is very suitable for people who want to lose weight.

 In addition to its richness in vitamin C, orange is also a very good source of antioxidants. These compounds help to fight against cell ageing and the appearance of many diseases such as cancers. The various antioxidants present in the orange are particularly effective in protecting against cancers of the stomach, oesophagus, colon or larynx. They may also slow the growth of cancer cells in sick people. These famous antioxidants also help prevent cardiovascular disease and regulate blood cholesterol levels. Not to mention their anti-inflammatory role, which makes them particularly important for people suffering from diseases such as rheumatoid arthritis.

Health Benefits of Eating Oranges

Help in case of familial hypercholesterolemia:

 Researchers have shown that the daily consumption of 750 ml of orange juice increases HDL cholesterol levels (the "good" cholesterol) in people with high cholesterol levels. As HDL cholesterol rises, cardiovascular risk decreases. The researchers attribute this effect to a flavonoid contained in the orange: hesperidin.
 Hesperedin is the main flavonoid of orange and is found in large quantities in the white part of the peel and membranes of the fruit, as well as in smaller concentrations in juice and seeds.

Fighting cancer:

 Like all fruits and vegetables, citrus fruits, with their high antioxidant content, help prevent cancer. They seem to protect more particularly against stomach and laryngeal cancers. On the other hand, citrus terpenes make detoxification enzymes more effective against carcinogens.

Prevent the risk of cardiovascular disease:

 The oxidative process in the body is one of the main risk factors for cardiovascular disease. Regular consumption of vitamin C in the form of orange juice reduces the risk of atherosclerosis, cerebrovascular disease, including stroke and thrombosis. Its action also reduces the level of bad cholesterol.

A friend of the bones:

 You can eat oranges without risking decalcifying! On the contrary, orange is one of the most effective fruits that provides calcium to the body. In orange, calcium is relatively abundant (40 mg per 100 g, instead of 5 to 15 mg in most other fruits). In addition, the calcium/phosphorus ratio is 2.5, which is an optimal value for the proper use of calcium. Finally, the presence of organic acids (and in particular citric acid) also plays a positive role in calcium assimilation. Thus, the biological use of orange calcium appears to be similar to that of milk calcium, a model in this field. As a result, the orange can only promote the body's good calcium status.

 Our diet, by providing a lot of meat and cereals, acidifies the body. However, the organic acids of citrus fruits (which give them their acidic taste) paradoxically have an alkalizing effect: by combining with minerals such as potassium, they form bicarbonates that compensate for the body's acidity. This property of citrus fruits is particularly interesting in the fight against osteoporosis. A high acidity forces the body to take calcium from the bones to maintain the acid-base balance. Citrus fruits help to counterbalance the acidifying effect of our diet without drawing on our bone reserves.

Improve digestion:

 Orange is also useful to the body to clean up substances that are difficult to absorb by the different organs. It is able to disinfect and dissolve these residues, thus facilitating digestion, contributing to the health of the skin and promoting the absorption of iron by the body.

Protect the eyes:

 Cataract is a common eye disease among people over 65 years of age. But according to a recent study by British researchers, eating foods rich in vitamin C, such as oranges, could reduce the progression of the disease by 33%. This is due to the antioxidant action of this vitamin on the eye fluid, which protects the lens of the eye from age-related opacification.

A natural anti-inflammatory:

 Thanks to its flavonoids, orange also has an anti-inflammatory effect on the body. For people suffering from diseases such as rheumatoid arthritis, eating foods rich in flavonoids would indeed be beneficial.

Orange, a good source of energy:

 Despite its moderate energy intake (about 47 kcal per 100 grams), orange is rich in carbohydrates (fast sugars). It therefore provides energy that is readily available, but helps to maintain its line. That's why a freshly squeezed orange juice or a whole orange is a great way to start the day.

Health Benefits of Kiwi

 Kiwi is a fruit rich in vitamin C: it contains about 90 mg per 100 grams of fruit, twice as much as oranges. If, according to the recommended nutritional intakes, an adult needs 110 mg of vitamin C per day and knowing that a kiwi weighs about 100 grams, then it would mean that a kiwi for breakfast alone provides almost all the vitamin C needs.
In this way, the vitamin C in kiwi strengthens our immune defences and gives us energy to face winter.

 Despite its small size, kiwi contains many minerals and vitamins that are good for your child's health in many ways. In particular, it has properties that strengthen the immune system.
Two kiwis provide more than 5 g of fiber, or about 15% of the recommended daily serving size. It is known that a diet high in fiber, in addition to preventing constipation, can contribute to the prevention of cardiovascular disease, the control of type 2 diabetes and appetite.

Nutritional value of kiwi (Sources: Health Canada, Canadian Nutrient File, 2010) :

                                                                                 Raw Kiwifruit, 1  large (90 g)

Calories                                                                                     56

Protein                                                                                        1.0 g

Carbohydrate                                                                          13.3 g

Fat                                                                                                  0.5 g

Dietary fibre                                                                              2.7 g

Glycemic load: Low

Antioxidant power: Moderate
 

Health Benefits of Kiwi

Kiwi is a protector of the heart:
 
 The combination of its fibers and polyphenols has a beneficial effect on the cardiovascular system (two or three fruits per day for one month), in particular by reducing by 18% the platelet aggregation, responsible for the formation of blood clots and therefore thrombosis, and by reducing their triglyceride content by 15%. More recently, kiwifruit has also shown a rather surprising protective effect of DNA: a team of researchers has subjected the DNA of volunteers, whose diet was controlled, to a destructive agent - peroxide - and found that that of kiwifruit eaters repairs itself, with a lasting effect for at least 24 hours. The fruit could therefore become a new way of fighting cancer, but also lifestyle-related diseases, in people at risk.

 A human study has demonstrated the cardioprotective potential of kiwifruit. The researchers observed that consuming 2 or 3 kiwis per day for about 1 month resulted in a decrease in platelet aggregation and a decrease in blood triglycerides, 2 risk factors associated with cardiovascular disease. In hyperlipidemic individuals, regular consumption of kiwifruit may also contribute to improving the lipid profile (good and bad cholesterol ratio) and increasing blood levels of vitamins C and E.

Anti-cancer:
 
 According to a study conducted by the University of Oslo, kiwi prevents blood oxidation, making it a powerful ally against certain types of cancer that result from DNA oxidation.
Oxidative damage to DNA is one of the possible causes of some cancers. In one study, researchers observed a decrease in DNA oxidation and an increase in the antioxidant capacity of the blood in subjects who consumed 1 kiwi per day for 3 weeks. The researchers also found that the DNA of the cells of people who consumed 500 ml (2 cups) of kiwi juice was more resistant to oxidation and, therefore, to the damage that could result. This study showed that kiwi extract was more effective than vitamin C (known for its antioxidant power) in protecting against oxidative damage to DNA. This suggests that the antioxidant power of kiwi is not only due to its vitamin C content.

Slows the onset of osteoporosis:
 
 Kiwi is an alkalizing food. However, it is important to counterbalance our modern diet, which focuses mainly on acidifying foods with alkalinizing foods that contain minerals essential to our health. Without this input, our body will draw from the mineral reserves of our bones, which leads to osteoporosis.

Reduces stress and nervousness:
 
 Kiwi is perfect for reducing stress. Thanks to its high vitamin C content, it helps to avoid nervousness and anxiety.

Promotes healing:
 
 A study in rats showed that kiwi would promote wound healing better than the application of a traditional antimicrobial cream. Thanks to its ability to modulate angiogenesis and its antibacterial properties, kiwi could also be effective in the treatment of chronic ulcers, at low cost

Good for transit:
 
 Kiwifruit is rich in fiber (helicellulose in the flesh, and pectin in its seeds), which makes it beneficial for intestinal transit. It would also help in constipation problems.

Caution:
 
 Kiwi is a food implicated in oral allergy syndrome. This syndrome is an allergic reaction to certain proteins from various fruits, vegetables and nuts. It mainly affects people with pollen allergies and is almost always preceded by hay fever. For example, when some people allergic to ragweed consume raw kiwi (cooking usually breaks down allergenic proteins), an immunological reaction may occur. These people suffer from itching and burning sensations in their mouth, lips and throat. Symptoms can appear and then disappear, usually within minutes of consuming or touching the food. In the absence of other symptoms, this reaction is not serious and kiwi consumption does not have to be systematically avoided. However, it is recommended to consult an allergist to determine the cause of reactions to plant foods. The latter will be able to assess whether special precautions should be taken.

Cauliflower: Health Benefits and Virtues

 Cauliflower is a vegetable of the cruciferous family. It is found on market stalls in autumn and winter. It is eaten both raw and cooked and the coloured varieties brighten up the preparations. Low in calories, it is ideal for weight loss and has various health benefits.

Cauliflower contains glucosinolates:

 Glucosinolates in cauliflower  have the ability to transform into active molecules (allyl isothiocyanate or AITC, indole-3-carbinol and 3,3-diindolylmethane) when the food containing them is chopped, chewed or in contact with the intestinal bacterial flora.

 Several of these molecules would contribute to limiting the development of certain cancers.
Cooking cauliflower causes a loss of glucosinolates. Thus, moderate cooking would optimize the formation of bioactive compounds. To date, however, the optimal therapeutic concentration of these compounds has not yet been evaluated in clinical studies.

Good source of antioxidants:
 
 Cauliflower is an excellent source of antioxidants, which protects your cells against free radicals and harmful inflammation.
Like other cruciferous vegetables, cauliflower is particularly high in glucosinolates and isothiocyanates, two groups of antioxidants that slow the growth of cancer cells.
In the test tube studies, glucosinolates and isothiocyanates are particularly protective against colon, lung, breast and prostate cancer.

 Cauliflower also contains carotenoid and flavonoid antioxidants that have anticancer effects and can reduce the risk of several other diseases, including heart disease.
In addition, cauliflower contains large amounts of vitamin C, which acts as an antioxidant. It is well known for its anti-inflammatory effects that can stimulate immune health and reduce the risk of heart disease and cancer.

Good source of vitamin C:

 Boiled cauliflower and frozen cauliflower are good sources of vitamin C. Raw cauliflower is a good source for women and a source for men. Vitamin C's role in the body goes beyond its antioxidant properties; it also contributes to the health of bones, cartilage, teeth and gums. In addition, it protects against infections, promotes the absorption of iron from plants and accelerates healing.

Rich in choline:

 Cauliflower is rich in choline, an essential nutrient that many people lack.
A portion of cauliflower contains 45 mg of choline, about 11% of the adequate intake (AI) for women and 8% for men.
Choline has several important functions in the body.
First, it plays a major role in maintaining the integrity of cell membranes, DNA synthesis and supporting metabolism.

 Choline is also involved in brain development and the production of neurotransmitters necessary for a healthy nervous system. It also helps to prevent the accumulation of cholesterol in the liver.
Those who do not consume enough choline may have a higher risk of liver and heart disease, in addition to neurological disorders such as dementia and Alzheimer's disease.
Few foods contain choline. Cauliflower, along with broccoli, is one of the best vegetable sources of this nutrient.

Cauliflower is a source of vitamin B9:

 Folate (vitamin B9) is involved in the production of all cells in the body, including red blood cells. This vitamin plays an essential role in the production of genetic material (DNA, RNA), in the functioning of the nervous and immune systems, and in the healing of wounds and sores. As it is necessary for the production of new cells, adequate consumption is essential during periods of growth and for the development of the fetus.

Reduces the risk of heart disease and brain disorders:

 Researchers now know that high levels of inflammation are correlated with an increased risk of heart disease, stroke, diabetes and neurodegenerative disorders such as Alzheimer's disease and Parkinson's disease.

 The cauliflower's anti-inflammatory properties, including vitamin K, vitamin C, various antioxidants and omega-3 fatty acids, help to keep arteries and blood vessels free of plaque accumulation, reducing the risk of high blood pressure and the development of cholesterol levels.
These serious conditions can lead to additional inflammation, allergies and autoimmune responses, and even possible cardiac arrest.

Good source of vitamin K:

 Boiled cauliflower and frozen cauliflower are sources of vitamin K. Vitamin K is necessary for the production of proteins that are involved in blood coagulation (both in stimulating and inhibiting blood coagulation). It also plays a role in bone formation. In addition to being found in the diet, vitamin K is manufactured by bacteria in the intestine, which explains the rarity of deficiencies in this vitamin.

Helps to balance hormones:

 A diet rich in complete foods and vegetables rich in antioxidants such as cauliflower has been shown to help balance hormones by reducing bad estrogen levels. Foods rich in estrogens can be harmful to health when they start to destroy the hormonal balance that many people find it difficult to maintain.
Poor nutrition and unhealthy habits make hormonal imbalances very common. Processed foods such as soybeans, meat, dairy products, yeast and refined products can all lead to poor estrogen levels in the body. Too much estrogen in the bloodstream is associated with health problems such as hypothyroidism, autoimmune diseases, chronic fatigue and ovarian cancer.

Good source of vitamin B6:

 Cauliflower is a source of vitamin B6. Also known as pyridoxine, this vitamin is part of coenzymes that participate in the metabolism of proteins and fatty acids as well as in the manufacture of neurotransmitters (messengers in nerve impulses). It also contributes to the production of red blood cells and allows them to carry more oxygen. Pyridoxine is also necessary for the transformation of glycogen into glucose and contributes to the proper functioning of the immune system. Finally, this vitamin plays a role in the formation of certain components of nerve cells.

Rich in fiber:

 Cauliflower is quite rich in fiber, which is beneficial for health.
There are 3 grams of fiber in a cup of cauliflower, which is 10% of your daily needs.
Fiber is important because it nourishes the healthy bacteria in your intestine that help reduce inflammation and promote digestive health.
Eating enough fiber can help prevent digestive disorders such as constipation, diverticulitis and inflammatory bowel disease (IBD).
In addition, studies show that a diet high in high-fiber vegetables, such as cauliflower, contributes to a lower risk of several diseases, including heart disease, cancer and diabetes.
Fiber can also play a role in preventing obesity because of its ability to promote fullness and reduce overall caloric intake.

Good source of manganese:

 Frozen cauliflower is a source of manganese. Boiled cauliflower is a source of it for women only. Manganese acts as a cofactor of several enzymes that facilitate a dozen different metabolic processes. It also helps to prevent damage caused by free radicals.

Helps to lose weight:

 Cauliflower is extremely low in calories (only 29 calories per cup or serving), has virtually no fat, very low levels of carbohydrates and sugar, and yet it is high in fiber. This makes it an excellent choice for those looking to lose weight, as you can consume large amounts of cauliflower, without consuming too many calories, fat, sugar or carbohydrates.
Cauliflower also helps to fight constipation and prevent water or excess waste from moving out of your body, which helps you feel better immediately.

 However, consuming cauliflower can have many health benefits. Although it has a reputation for being boring, this vegetable is very versatile and can be fried, boiled, baked or mashed.

How to choose a good cauliflower?

 Cauliflower heads should be firm and florets tight. What remains of the foliage must be fresh, green and swollen with water. Whether purple, creamy white, orange or green, the apple must have preserved its original colour.

 The presence of brown spots indicates the beginning of decay. The granular appearance of the florets is not a problem as long as they remain well closed. If they are discarded, it is a sign that the vegetable was harvested too late.

 The cauliflower stems are consumed. Peel if necessary and cut lengthwise so that they take the same time to cook as the heads.

Virtues and Benefits of Lemon

 Lemon has many health benefits that have been recognized for centuries. The two main ones are: on the one hand, its powerful anti-bacterial and antiviral action, and on the other hand, its effectiveness in stimulating the immune system.

 For its reasons, it has been used for centuries to treat multiple ailments. In ancient times, Egyptians believed that lemon would help to combat the effects of various poisons. In addition, because of its high vitamin C content, it was also used as a remedy to prevent diseases of the past, such as scurvy. Lemon is also used in diets, because its juice is also digestive and is a good depurative for the liver.

What are the benefits of lemon?
 

Promotes digestion:

 Its acid taste is misleading: indeed, the citric acid (or citrate) of this citrus fruit is alkaline, therefore basic. In other words, it promotes the body's acid-base balance and promotes digestion by stimulating bile secretion in the liver. The ideal: consume it as a juice, in a glass of warm water or at room temperature, not on an empty stomach as Americans do, but during breakfast, to digest it well and better support the acid taste in the mouth. During meals, a dash of lemon on the fish, in the salad instead of vinegar, and on the vegetables compensates for the acidity of the proteins in meat and refined cereals. Thanks to its bark which protects it from pesticides, it is not necessary to choose it organic, as long as you do not consume the zest.

It would help to slim down:

 It is low in calories (16 kcal in the juice of one lemon). It has detoxifying properties thanks to its antioxidants, which is useful when you want to lose a few kilos. It is a good diuretic because it helps the kidneys to work. In addition, it promotes transit. All these qualities make it an ally during a diet while promoting hydration, good sleep and sports!

Anti-cancer:

 Lemon was discovered to have 22 anti-cancer compounds. These include limonene, which slows the growth of cancerous tumours, and flavonol glycosides, which can prevent cell division in cancer cells.

Fight against fatigue:

 Lemon water, rich in vitamin C, can be very effective as an energy drink and refreshing to fight against fatigue. To cure infections and insect bites too.

Cleanses the skin:

 Thanks to these detoxifying and diuretic properties, warm lemon water helps to keep skin healthy and radiant. Indeed, its alkaline nature destroys some of the bacteria that cause acne and other skin problems.

 Vitamin C and other antioxidants in lemon also help reduce wrinkles and spots, and fight free radicals - responsible for accelerated skin aging.

Good for the legs:

 Because it is diuretic, it fights against water retention to deflate the legs. As it contains flavonoids (polyphenols), it also enhances the tonicity of the vessels. So in summer and winter (to fight against the harmful effects of heating), it is blended with blackcurrant grains and red fruits, also saturated with polyphenols.

Ideal for reducing chronic inflammation:

 If the lemon seems acidic, in reality it paradoxically exerts, thanks to its organic acids (citric acid, in particular), a basifying (or alkalinizing) effect in the body. Indeed, they combine with potassium to form bicarbonates, which naturally compensate for the body's natural acidity, increased by our meaty diet and rich in cereals or dairy products (all of which are acidifying). This property not only preserves calcium capital (damaged by acidity), but actively fights chronic latent inflammation of the body and its associated pathologies (osteoporosis, renal failure, diabetes, high blood pressure, muscle wasting, kidney stones...).

 The consumption of citrus juice, including lemon juice, is also believed to be able to slow down symptoms associated with lower urinary tract disorders (difficulty urinating or incontinence, often associated with prostate enlargement) in men. A study conducted on more than 4,000 people over 5 years in Boston (Bach cohort) showed a halving of the progression of their symptoms (an effect that could not be found in women).

It stops nosebleeds:

 Because flavonoids have a small anticoagulant effect and strengthen the walls of small vessels, you can squeeze a little lemon on cotton or clean gauze, then make a kind of tampon that you introduce into the nostril. Yes, it tingly but it helps!

It protects the throat:

 The singers swallow a glass of pressed lemon with honey before entering the stage. Why? Why? Because this fruit with a high content of antioxidant vitamin C and trace elements has a strong anti-inflammatory power on the throat. We like it for its anti-cold, anti-mucus, and antiseptic action. It is softened with a little royal jelly to further strengthen its defences. And it is done every morning during a winter disease outbreak.

Purify the blood:

 Daily consumption of lemon water can help purify the blood. Because modern food contains preservatives and artificial flavours. These accumulate as toxins in the blood and body.

A natural appetite suppressant:

 Lemon is a appetite suppressant because it contains pectin, a fiber that swells when it comes into contact with water in the stomach, the lemon sends a message of satiety thus preventing both the small and the hungry !

How to choose it?

- The richest in juice is Primofiori, with its thin bark, harvested from September to December: enjoy it all winter long! From December to May, we find Limoni, well rounded and without too many seeds, but almost as juicy. Finally, Verdelli, less fragrant (and less juicy), takes over from May to September.

Attention! Lemon does not whiten teeth, as sometimes people think. On the contrary, it attacks enamel and makes it porous, therefore more sensitive to coloured foods such as tea or wine. Applied to the gums, it retracts the mucous membrane. Result: it increases dental hypersensitivity.

The Health Benefits of Squash

 Squash contains a large amount of beta-carotene, 3,025 μg per 125 ml (1/2 cup). In addition to being a source of vitamin A for the body, beta-carotene also has antioxidant properties and may improve certain immune system functions. However, when it comes to cancer prevention, there are some nuances to be made. Indeed, several epidemiological studies have observed an association between the consumption of beta-carotene rich foods and a decreased risk of certain cancers, but the effect of beta-carotene supplements has not always provided beneficial results. It is still a good idea to choose foods containing beta-carotene over supplements, as these foods naturally contain a host of other substances that can have health benefits.

 The squash contains cucurbitacins. This family of compounds includes several different molecules, some of which are found in squash. In particular, researchers studied in vitro the properties of cucurbitacins of a squash of the Cucurbita andreana variety (dark green squash with yellow stripes) on human cancer cells. Several of these compounds have reduced the growth of cancer cells, particularly cucurbitacin B. In addition, a review of the scientific literature on the large family of cucurbitacins points out that cucurbitacin B could also protect liver cells against certain toxic compounds, and would also have anti-inflammatory effects. Since these studies are essentially in vitro, these results cannot be applied to humans at this time, and researchers point out that it is imperative to further study these compounds to see if any of them have adverse effects.

 Winter squash is a source of iron for men, as their needs are different from those of women. Every cell in the body contains iron. This mineral is essential for oxygen transport and the formation of red blood cells. It also plays a role in the production of new cells, hormones and neurotransmitters (messengers in nerve impulses). It should be noted that iron in foods of plant origin is less well absorbed by the body than iron in foods of animal origin. However, the absorption of iron from plants is favoured when consumed with certain nutrients, such as vitamin C.

 Winter squash is a source of vitamin B2. This vitamin is also known as riboflavin. Like vitamin B1, it plays a role in the energy metabolism of all cells. In addition, it contributes to tissue growth and repair, hormone production and red blood cell formation.

The health benefits of squash

It reduces the risk of cancer:

 Squash is almost as rich as carrot in carotenoids, antioxidants that help fight cancer, cardiovascular disease or sunburn. Several epidemiological studies have linked the consumption of carotenoid-rich vegetables to decreased risk of cancer, including prostate, breast and colon cancer. In addition, cryptoxanthin and alpha-carotene, two other carotenoids, are capable, in vitro, of inhibiting the proliferation of cancer cells. From this point of view, dietary carotenoids appear to be superior to those that can be taken in the form of supplements.
Squash-rich diets have been associated with a reduced risk of stomach, breast, lung and colon-rectal cancer.

Control premenstrual symptoms:

 Squash is an excellent source of manganese. In a clinical trial, however, women who had consumed large amounts of this mineral salt in their daily diet had fewer depressive problems and pelvic pain.

It promotes the immune and pulmonary system:

 American researchers reviewed studies conducted on this beta-carotene. Their conclusion: in addition to its antioxidant effects, foodborne beta-carotene promotes the functioning of certain immune system cells by improving the exchange and activity of certain immune cells. It may also have a beneficial effect on lung function, but smokers, if they can consume squash rich in beta-carotene, should avoid beta-carotene supplements which may increase their risk of cancer.

Increase the growth of red blood cells tenfold:

 A medium-sized squash contains 33% of your daily intake of vitamin B6. This vitamin helps to make hemoglobin, a protein that helps to pass oxygen from red blood cells through the tissues. A deficiency of vitamin B6 can produce anemia; however, since this vitamin is soluble in water (any excess is eliminated in the urine), you must constantly absorb it.

It protects the eyes from ageing:

 Squash contains a lot of lutein and zeaxanthin, two carotenoid pigments for which the retina has a high affinity: it uses them as a filter against the blue light of sunlight, toxic to retinal cells. In 2001, a team of Florida researchers showed that people with the highest levels of these two pigments in their retinas had an 82% decreased risk of age-related macular degeneration (AMD). Several studies have also concluded that consuming more lutein and zeaxanthin, either through a diet rich in products containing it or through supplementation, increases the retinal levels of both pigments. The relationship between lutein and zeaxanthin consumption and AMD risk will require a clinical study to confirm.

Nutritional values :

For 1/2 cup                                        Spaghetti squash                                            Whole wheat pasta 
Calories                                                   22 kcal                                                               92 kcal
Carbohydrate                                           5.3g                                                                   19.6g
Fibre                                                         1.1g                                                                    2.1 g
Protein                                                      0.5g                                                                    3.9 g
Fat                                                            0.2g                                                                    0.4 g
Potassium                                               96 mg                                                                 33 mg
Magnesium                                               9 mg                                                                 22 mg
Vitamin A                                               48 ug                                                                    1 ug
Folic acid                                                  7 ug                                                                    4 ug

Be careful not to store the whole squash in the refrigerator, as it will deteriorate quickly in this environment too humid for it.

At room temperature: one to three months.
In the cellar, in the cellar or in another cool place (10 to 12 ºC): three to six months depending on the varieties.
Freezer: Cooked, it freezes well and can be stored for about a year in airtight bags or containers.