Summer Squash
From Wikiwel
Squash has been a staple for the Native Americans for greater than 5000 years, and was a primary food for early Europeans who settled in America. It is said George Washington and Thomas Jefferson were enthusiastic squash growers. In the nineteenth century, merchant seamen brought with them new varieties of squash from other parts of the Americas with many new varieties. This has resulted in the development of several types of summer squash, with zucchini being the most popular summer squash purchased in the United States. The World's Healthiest Foods from the The George Mateljan Foundation reported on the myriad of health benefits of squash on June 17, 2013
See also :
Varieties
bottle gourd, calabash, spaghetti squash, cucuzza, cho-cho, choko, christophene, chuchu, cucuzza = cucuzzi = bottle gourd = calabash = zucca = suzza melon = Tasmania bean = New Guinea bean = Italian squash, cucuzzi, custard marrow, custard squash, cymling, courgette, globe squash = Ronde de Nice, Italian marrow, Italian squash, mango squash, marrow squash, mirliton, New Guinea bean, pattypan squash = scalloped squash = scallop = custard squash = white bush squash = cymling = white squash, pear squash, pepinella, scallop, scalloped squash, snake gourd, sousous, sunburst squash, suzza melon, Tasmania bean, tinda = Indian baby pumpkin = Punjabi tinda, vegetable pear, white bush squash, xuxu, yellow squash( includes yellow straightneck squash and yellow crookneck squash), zucca, zucchini = courgette = Italian marrow squash
Special Precautions of Summer Squash
- Avoid when you have Cold Sores (Herpes) because it is quite high in Arginine.
- Calabash (Lagenaria siceraria) is related to the pumpkin. But it's not a real pumpkin. Pumpkins come in many shapes.
Benefits and uses of Summer Squash are
- Eye health : Summer squash has been recognized as being fantastic when it comes to key antioxidants. Summer squash is an excellent food source of alpha-carotene and beta-carotene. Summer squash is also loaded with lutein, zeaxanthin, and beta-cryptoxanthin, which are three other health-supportive carotenoids. Several recent studies have highlighted the unique contribution which is made by summer squash to our antioxidant requirements. The skin of squash is particularly antioxidant-rich, and therefore it is a good idea to leave the skin intact. Summer squash offers an excellent source of manganese and vitamin C as well as a good source of vitamin A. Due to the other antioxidant nutrients which are also present in squash, including the carotenoids lutein and zeaxanthin, squash can be helpful in providing antioxidant protection of the eye. Although we often think primarily about carrots as providing us with antioxidant-related eye health benefits, we should also consider summer squash as offering similar eye health benefits, which includes protection against age- related macular degeneration and cataracts.
- Blood sugar regulation : Metabolism of sugar in the body requires adequate supplies of many B-complex vitamins, and most of these B-complex vitamins are found in good amounts in summer squash. The B-vitamins folate, B6, B1, B2, B3, and choline are among those found in squash. The minerals zinc and magnesium, as well as omega-3 fatty acids, all of which are also provided by summer squash, are also important in blood sugar metabolism. A mainstay of dietary protection from type 2 diabetes, as well as being an important step in food support of diabetes problems, has been found to be an optimal intake of fiber. Summer squash provides a very good amount of dietary fiber at about 2.5 grams per cup. Summer squash also provides polysaccharide fibers such as pectin that have special benefits for blood sugar regulation. The pectin polysaccharides in summer squash generally include chains of D-galacturonic acid which are called homogalacturonan. Animal studies have shown that these components in summer squash help keep insulin metabolism and blood sugar levels in balance, while also protecting against the onset of type 2 diabetes.
- Blood health : Iron and Folate are commonly found in high concentrations in meat, eggs and other animal-derived foods. Yellow squash is an alternative vegetable source of these nutrients. A cup of sliced yellow squash provides you with approximately 0.5 milligrams of iron and 35 micrograms of folate. Your body requires iron and folate to maintain a normal rate of red blood cell production and prevent anemia. Folate is also important during early pregnancy, supporting the normal development of the fetal brain and nervous system.
- anti-inflammatory : Squash also offers anti-inflammatory benefits. This vegetable is a natural choice for protection against unwanted inflammation, due to the presence of omega-3 fats in the seeds of summer squash, the presence of anti-inflammatory agents like lutein, zeaxanthin and beta-carotene, and of anti-inflammatory polysaccharides like homogalacturonan. Preliminary animal studies have demonstrated potential anti-inflammatory protection from summer squash for the cardiovascular system and also for the GI tract.
- anti-microbial : The seeds of summer squash and oils which are extracted from its seeds have a long history of use in botanical and folk medicine. Summer squash seeds have been shown to have anti-microbial properties. In particular squash has good anti-parasitic properties. In fact, in some parts of the world, dried summer squash seeds have longed been used for treatment of intestinal tapeworms or other intestinal parasites. Another area of folk medicine use of summer squash involves non-cancerous enlargement of the prostate gland known as benign prostatic hyperplasia, or BPH. The seeds of summer squash, along with oils from those seeds, have traditionally been used to help reduce frequency of urination which is commonly experienced in men who are diagnosed with BPH.
- anti-cancer : Summer squash is also said to offer anti-cancer benefits. The combination of antioxidant and anti-inflammatory nutrients which are found in summer squash is a very rational nutrient combination for the provision of anti-cancer benefits. The development of many cancer types is seen as depending on chronic, unwanted oxidative stress which can occur along with poor intake of antioxidant nutrients, and chronic, unwanted inflammation which can occur along with lack of anti-inflammatory nutrients. However, research dealing with the anti-cancer benefits from summer squash is still in a preliminary stage. Nevertheless, overall the evidence points to a consideration of summer squash as being an unusually healthy vegetable.
- Low Carbohydrates and Calories : Yellow squash is exceptionally low in calories, with approximately 20 calories in a small-sized vegetable and 30 calories in a medium-sized vegetable. The few calories in yellow squash come primarily from the carbohydrate content, which is also low. A 1-cup serving of sliced, yellow squash contains approximately 4 grams of carbohydrates. Yellow squash is a good option to replace high-calorie vegetables, such as potatoes and corn, in your nutrition plan, especially if you are trying to reduce your daily caloric intake.
- Low-Fat, Cholesterol-Free : Like most vegetables, yellow squash contains little fat and no measurable cholesterol. A small yellow squash, or 1 cup of sliced squash, contains approximately 0.2 grams of fat; a medium yellow squash contains roughly 0.4 grams. Healthful options for preparing fresh yellow squash include grilling, baking and steaming without added fats. Limiting your intake of fats and cholesterol is an important step to help reduce your risk of heart disease.
- Dietary Fiber : Yellow squash can be healthy for individuals with diabetes because each cup of cooked crookneck squash provides 2 grams of dietary fiber. Dietary fiber helps lower blood sugar levels after you eat a meal, and you should try to consume 14 grams of fiber per 1,000 calories in your diet, according to the 2010 Dietary Guidelines for Americans. Make a high-fiber side dish with yellow squash, black beans, red bell peppers, chili power and cumin.
