The health benefits of cucurbits!
Squash benefit from the attraction for ancient vegetables, and that's good for our health. ”Besides their exceptional content and beta-carotene, they have many other virtues.
• They help to keep the figure
- Squash are among the lowest calorie vegetables, with an average intake of 25kcal per 100g. They provide only 4% carbohydrates (sugars), which allows you to eat almost without counting in case of diabetes.
Another asset in the fight against overweight, their main fiber, pectin, is satiating and allows soups to thicken instead of potatoes, which have more calories. It also helps moderate the glycemic index at meals (it keeps blood sugar levels from rising too high after meals), which limits insulin production and fat storage.
• They are gentle on the intestines
Pectin is non-irritant and helps regulate transit smoothly. Squashes are suitable for irritable intestines, as long as they do not consume their skin, which is edible, but which contains cellulose, another more aggressive fiber. Pectin also helps nourish certain bacteria in the intestinal flora ("microbiota"), considered beneficial for health.
• They boost the intake of minerals
- Rich in potassium, which contributes to the proper functioning of the heart and the regulation of blood pressure, they also provide calcium and magnesium, essential for bone health, and trace elements, iron, zinc, copper and manganese, the latter two being antioxidants fighting against cellular aging.
• They help prevent cancer
- Especially those whose flesh has an orange color, butternut, pumpkin ..., which shows a high content of carotenoids: beta-carotene, alpha-carotene ... In its latest report published in 2018, the Global Research Fund against cancer emphasizes the value of foods rich in carotenoids in the prevention of breast or lung cancer.
Several studies show a link between the regular consumption of these vegetables, in particular squash, and the reduced risk of various cancers. Beta-carotene, which has antioxidant activity, is able to neutralize carcinogenic compounds, and alpha-carotene is believed to block the proliferation of certain cancer cells.
• They are good for the eyesight
- Squash contains good proportions of lutein and zeaxanthin, which accumulate in the retina and help protect the eyes from the harmful effects of blue light from screens and prevent age-related macular degeneration . Several studies show that the content of lutein and zeaxanthin in squash increases further after harvest, at least during the first two months of storage.
• Do not throw away the seeds!
The seeds of squash are edible and packed with good nutrients: a handful of 20g provides 50% of the recommended daily intake of omega 6, 33% of magnesium and manganese, 25% of copper. They are ideal as an aperitif, in salads or homemade breads, after having been blanched in salted boiling water, dried and grilled.
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