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.
