Though squash is basically a vegetable from the botanical point of view, they are generally considered as fruits as they contain the seeds of the plant. Squashes belong to one of the four varieties of Cucurbitaceae family of vegetables. These fleshy vegetables are protected by a rind. It is said to have originated about 7500 years ago in Mexico and Central America. However, they are used as a vegetable when being cooked. There are generally two types of squash- summer squash and winter squash depending upon their harvest time.
1. Summer Squash: This variety is less mature and smaller in size, and should be eaten sooner. There are generally 4 types of summer squash, crookneck, zucchini (green and yellow), straight neck and scallop (pattypan). They have thin edible skin and tender flesh that has high water content with sweet and mild flavour. Their soft seeds are rich in vitamins A and C, and niacin. The best ones are small in size (about 4 to 6 ounces each) with blemish free skin. They should be refrigerated in a plastic bag for not more than 5 days.
2. Winter Squash: Contrary to its name, winter squash is a warm weather crop. The name has been derived because they can be stored throughout the winter. The common types of winter squash include spaghetti squash, acorn squash and pumpkins. Winter squash are more mature and can be stored and can be used later. They have hard, thick skins and seeds and a high content of vitamins A and C, iron and riboflavin. They have a firmer flesh and their skin is inedible. So they are required to be peeled before cooking. They consume more time to get cooked. The best ones are those which are heavy in size and have a hard, deep-coloured blemish-free skin. They can be stored unrefrigerated in a cool dark place for a month.
Both summer and winter squashes are extremely versatile. They are a healthy choice to replace foods that are high in calories and cholesterol. Spaghetti squash can be a good low calorie substitute for pasta. Similarly, thin slices of squash can be added to sandwiches or sprinkled on salads. These vegetables can also be pureed to make a highly nutritious and delicious squash soup. Winter squash can be roasted in the oven with maple syrup. Desserts like squash pudding can also be prepared using squash.
Squash is a nutrient rich vegetable. Summer squash generally has higher water content than denser varieties of winter squash. Hence, winter squash is considered more nutritious. However, both the varieties of squash offer various health benefits.
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Yellow squash can reduce the risk of heart disease, as it contains negligible fat and almost no cholesterol. It also contains magnesium which has been shown to reduce the risk of heart attack and stroke. Magnesium along with potassium helps in reducing high blood pressure, whereas vitamin C and beta carotene levels aid in preventing the oxidation of cholesterol. These nutrients abate the development of atherosclerosis by preventing the build-up of oxidized cholesterol in the walls of the blood vessels.
The vitamin folate present in yellow squash helps in removing the unhealthy metabolism by product called homocysteine responsible for heart attack and stroke. Moreover, yellow squash is particularly rich in folate which lowers cholesterol levels. Thus, reduces the risk of atherosclerosis and heart disease.
Summer squash for weight loss is a very good choice, as it is fat free and very low in calories. A cup of yellow squash contains about 36 calories, 7 grams carbohydrates, 1 gram protein and less than 1 gram fat besides being cholesterol free. It derives its few calories from its carbohydrate content which is also quite low. Hence, if you want to lose weight, you can easily replace higher calorie vegetables like potatoes and corn with yellow squash.
Summer squash has a high content of antioxidants which help in eliminating free radicals from the body. The high levels of beta carotene provide protection from pollutants and chemicals that can lead to cancer. It is also a rich source of vitamin C, which prevents pre-mature ageing and cancer as well as inhibits cell division. It also contains vitamin A which provides protection against lungs and oral cavity cancers.
Yellow squash contains abundant amounts of manganese and vitamin C. Manganese helps in maintaining healthy bone structure, calcium absorption, enzyme creation and bone building as well as improves the mineral density of the spinal column. Vitamin c is involved in the production of collagen, which is vital for building bone mass. Magnesium also contributes to the health of joints and bones. Other minerals in squash such as iron, folate, zinc and phosphorus contribute to the mineral health of bones and provide protection against osteoporosis.
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