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Comparing the Nutrition of Raw Vs Fermented Cabbage



Cabbage is a flexible and wholesome veggie that can be savored either in its raw form or when cooked. Through the fermentation of cabbage, it experiences a transformation where helpful bacteria decompose the inherent sugars, producing lactic acid. This transformation has the potential to boost the nutritional value of cabbage and offer extra health advantages.

But did you know that cabbage can also be an effective anti-cancer food? That’s because it contains sulforaphane, which has been scientifically proven to inhibit cancer cell growth.

Raw cabbage is an excellent source of vitamin C, vitamin K, and fiber. It also contains small amounts of other vitamins and minerals, such as vitamin A, folate, calcium, and potassium. However, raw cabbage can be difficult to digest for some people, and its tough texture may be unappealing to others.

Fermented cabbage, also known as sauerkraut, is a good source of probiotics, which are beneficial bacteria that promote gut health. Fermented cabbage is also high in vitamin C, K, and fiber, which may be easier to digest than raw cabbage. Additionally, the fermentation process can increase the bioavailability of certain nutrients, making them easier for the body to absorb.

Overall, both raw and fermented cabbage have their own unique nutritional benefits. Raw cabbage is a good source of certain vitamins and minerals, while fermented cabbage provides probiotics and may be easier to digest. Including both raw and fermented cabbage in your diet can help you obtain a diverse range of nutrients and support overall health.

NutrientRaw Cabbage (1 cup, chopped)Fermented Cabbage (1 cup)
Carbohydrates5 g6 g
Fiber2 g4 g
Protein1 g1 g
Fat0 g0 g
Vitamin C54% of daily value35% of daily value
Vitamin K85% of daily value23% of daily value
Folate10% of daily value6% of daily value
Calcium4% of daily value2% of daily value
Potassium5% of daily value4% of daily value
Nutritional content of raw cabbage and fermented cabbage (sauerkraut)

Please note that these values may vary depending on the source of the cabbage and the fermentation process used for sauerkraut.


Fermented cabbage, known as sauerkraut, has numerous health benefits. It can strengthen your immunity, aid in weight loss and even reduce inflammation. Plus it contains health-promoting probiotics – beneficial bacteria that aid digestion and enhance overall wellbeing.

when comparing the nutrition of raw vs fermented cabbage

Cabbage is an excellent source of potassium, an essential mineral and electrolyte which helps regulate blood pressure. Plus, it provides fiber which keeps your digestive tract healthy and prevents constipation. Cabbage also has heart-health benefits by helping lower levels of bad cholesterol (LDL) in your bloodstream as well as protecting against strokes.

Vitamin K is an essential nutrient for bone health and without enough can lead to osteoporosis or difficulty clotting your blood. Just one cup of cabbage provides 85% of your daily recommended value of this essential nutrient.

Another essential nutrient in cabbage is iron, which helps produce hemoglobin and red blood cells. Furthermore, it aids absorption of zinc – an essential mineral for proper immunity – from your food sources.

Additionally, cabbage is an excellent source of vitamins A and C as well as antioxidants and phytochemicals to fight inflammation and other chronic illnesses. Furthermore, cabbage contains vitamin B6, which aids energy production and strengthens bones for strong bones.


To boost your intake of these beneficial nutrients, try substituting raw cabbage with kimchi or sauerkraut. These dishes have been fermented with a starter culture and naturally contain brine (usually sea salt and water).

Fermenting vegetables increases their nutritional content, such as potassium, calcium, iron and fiber. Furthermore, fermentation enhances enzyme concentration so your body can easily absorb these essential vitamins and minerals.

Fermenting vegetables can reduce heavy metals like lead and cadmium. It also decreases their water content and fat content, such as cucumbers. Furthermore, fermentation may increase a vegetable’s calorific value and phenolic content.


Cabbage is a nutritious leafy green vegetable that can be enjoyed raw or fermented. Packed full of fiber, phytosterols (plant sterols), and antioxidants, cabbage is an important part of any healthy diet.

Cabbage is not only a good source of vitamin K (which aids blood clotting), but it also contains high amounts of vitamin C and folate. These vital vitamins support your immunity while stimulating bone growth, collagen production and other important tissues.


Purple and red cabbages are an excellent source of iron, potassium, calcium, and magnesium – all vital nutrients supporting bone health and maintaining a strong heart. Furthermore, anthocyanins found in purple and red cabbages – known to fight inflammation – add another dimension to their nutritional value.

Fermented cabbage, or sauerkraut as it’s commonly known, has been an ancient Chinese method used for thousands of years to preserve foods and enhance health. During fermentation, bacteria create enzymes which break down larger molecules that may be difficult for our digestive systems to assimilate. This makes cabbage more digestible and causes less discomfort when eating it.

Latic acid bacteria used during this process can increase the protein, calcium and iron content of vegetables. They may also aid in controlling cholesterol levels, aiding digestion and boosting immunity levels.

Fermented food contains many beneficial microorganisms that release sugar, B group vitamins (B6, B12 and B2) and certain minerals like zinc magnesium and potassium. Furthermore, these beneficial bacteria produce enzymes which break down toxic chemicals in your body to enhance overall wellbeing.

The fermentation process also helps protect food from harmful yeasts and molds, especially for people taking antibiotics or birth control pills, pregnant women, and diabetics. Furthermore, it may protect against other chronic illnesses like heart disease, inflammatory conditions, and cancer.



Phytochemicals are beneficial, naturally occurring chemicals that protect our bodies and support the nutritional quality of food we eat. Many of the phytochemicals we consume act as antioxidants, helping to combat free radical damage which may wreak havoc on cells and lead to chronic illness.

They can have a range of other beneficial effects, such as cancer-fighting properties. Furthermore, they increase our energy levels, help combat infections and inflammation, and lower our risk for heart disease.

We can get phytochemicals from a wide variety of plant foods, such as fruits, vegetables, whole grains, beans, nuts and seeds. Eating more of these plants is the most efficient way to increase your daily dose of these beneficial compounds.

Nutrient-rich phytochemicals like iron and vitamin B1 cannot be easily added to our diets; thus, it’s essential that we obtain them from foods naturally rich in them. That means filling half your plate with colorful fruits and veggies every day.

For example, blueberries, kale, onions and broccoli contain high concentrations of phytochemicals. Furthermore, these can be found in the skins of fruits and nuts as well as the bran of whole-grain products.


Scientists have long recognized the health and wellness benefits of phytochemicals. Unfortunately, much of their research has been done in animals or test tubes; thankfully, recent years have seen more focused research on phytochemicals in humans, providing us with a better insight into their properties.

Furthermore, we have recently discovered that certain compounds are particularly beneficial to the brain and immune system. Phosphonic acids and flavonoids, for instance, help strengthen cells while decreasing inflammation. Other phytochemicals like anthocyanins, lutein and zeaxanthin provide anti-aging advantages as well as lower our risk of heart disease.

Fermented cabbage is an ideal example of a food with high levels of phytochemicals. It provides fiber and can be an essential part of a balanced diet, helping to protect your gut microbiota – essential for healthy digestive function. Fermented sauerkraut, which has been fermented to contain probiotics, may reduce your risk for several diseases.


Probiotics are beneficial microorganisms that aid digestion, balance gut bacteria and support immune function. You can find them in many foods like kombucha, yogurt and kefir – just to name a few!

Probiotics help to restore your gut flora, which is crucial for good health. According to research, they may reduce episodes of upper respiratory infections, boost natural killer (NK) cell activity and enhance immune function.


In addition to fermented vegetables, probiotics can also be obtained through supplements. Before taking a supplement, be sure to consult your doctor first.

Fermented vegetables are especially rich in probiotics due to their fermentation process. Furthermore, they’re packed with organic acids and enzymes which aid digestion.

Probiotics are widely used, with lactobacilli and bifidobacteria being the two most popular and effective strains. However, researchers are investigating new bacteria strains which could potentially benefit specific health needs – one example being EcN Nissle 1917 which has multiple fitness factors that allow it to colonize and persist in the intestine.

Probiotics can be found in a variety of foods, but are especially prevalent in dairy products like greek yogurt. When shopping for probiotics, look for one made from grass-fed cows, sheep or goats.

Probiotics can also be found in fermented beverages and foods like kombucha, kefir, sauerkraut, miso and tempeh.


Due to their cultured origins, fermented vegetables tend to be rich in antioxidants and phytochemicals. Some of these substances have been known to improve brain health by alleviating symptoms of anxiety or depression.

Another advantage of taking probiotics is that they can reduce the amount of harmful bacteria killed by antibiotic medications. Antibiotics often lead to diarrhea and even a loss of beneficial bacteria in the gastrointestinal tract, allowing harmful bacteria to take control and cause issues.

Studies have also demonstrated that probiotics may boost your intake of soluble dietary fiber, which supports regular bowel movements and may promote the production of short-chain fatty acids (SCFAs) and other molecules beneficial to gut health. Indeed, research has linked probiotic intake with a decreased risk for developing irritable bowel syndrome and Crohn’s disease, both inflammatory bowel disorders.


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How to Find Nutrition Value of Raw Meat I Purchase in Market




1. Look at the label

Labels on meats and poultry often indicate the nutritional information based on the uncooked weight, unless it’s stated otherwise. Generally, cooking meat reduces its weight by about 25%, so a 4 oz label effectively represents 3 oz after cooking. For precise calculations of protein, fat, and caloric content per portion, simply divide this adjusted cooked weight by the number of servings you intend to consume. This straightforward method promotes a healthier diet!

2. Check the website

Nutritionally speaking, raw meat does not come with a set nutritional value. To determine its true nutritional worth, read the ingredients and nutrition labels carefully – something you should do for any food item, but especially meat. As there is often misinformation out there, do your due diligence before purchasing anything; for instance, check the website of the vendor to ensure they use traceable and ethically sourced ingredients or ask directly if they have any nutritional facts available.

3. Ask the seller

When shopping for a nutritious serving of meat, there are a few things to consider. First and foremost, select your cut carefully from sustainable sources like pastured or grass fed animals. If unsure where to begin with your shopping list, ask your favorite butcher for their recommendations based on individual dietary needs and lifestyle. Additionally, pay close attention to the quality of the meat such as its moisture content, texture and smell before purchasing.

4. Check the packaging

When purchasing raw meat, inspecting its packaging for firmness and no tears or holes is essential. It should feel cold to touch and have no odor. A red liquid at the bottom may seem unappetizing but this is actually myoglobin – a protein responsible for giving meat its color. This also keeps food fresh by creating an environment free from bacteria-filled environments.

how to find nutrition value of raw meat i purchase in market

You may notice absorbent pads underneath many packaged meat products; these protect meat from getting contaminated by liquids trapped inside their packaging; therefore, checking with recycling facilities before discarding these pads is recommended.


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How is Biotin Bioavailability Affected by Raw Egg Consumption?




Biotin, a B vitamin that dissolves in water, is critical for the creation of glucose and fatty acids. It is also vital for women during pregnancy.

Some people worry that eating raw eggs in large amounts daily could lead to biotin deficiency. However, this is unlikely the case since raw eggs do not contain the protein avidin which could prevent absorption of biotin.

Biotin is a water-soluble vitamin that plays an important role in energy metabolism and maintaining healthy hair, skin, and nails. Raw egg consumption has been found to interfere with biotin bioavailability due to the presence of avidin, a protein found in raw egg whites.

Avidin has a high affinity for biotin, which means that it can bind to biotin and prevent its absorption in the small intestine. When raw eggs are consumed, the avidin in the egg white can bind to biotin in the diet and prevent its absorption. This can lead to a deficiency of biotin over time.

However, cooking the egg denatures the avidin protein, rendering it unable to bind to biotin. This means that the bioavailability of biotin is not affected when eggs are cooked, and the body is able to absorb and utilize biotin from cooked eggs. Therefore, it is generally recommended to consume eggs that are fully cooked to ensure adequate biotin intake and prevent the risk of biotin deficiency.


It is important to note that biotin deficiency is rare in healthy individuals who consume a balanced diet. However, individuals who consume large amounts of raw egg whites or those who have a genetic disorder that affects biotin metabolism may be at risk for biotin deficiency. If you have concerns about your biotin intake, it is recommended to speak with a healthcare provider or a registered dietitian.

Biotin Is a Water-Soluble Vitamin

Biotin is a water-soluble vitamin essential for the body’s metabolism. It aids the body in using carbohydrates, fatty acids and amino acids as energy sources; additionally, it aids cells in synthesizing proteins.

Brewer’s yeast, cooked eggs, sardines, nuts (almonds, peanuts, pecans), and nut butters are all sources of naturally occurring selenium. You may also purchase it as a dietary supplement.

Biotin, which the body cannot synthesize on its own, must be obtained through food sources. It is essential in supporting proper immune function and brain development – particularly important for pregnant women and breastfeeding mothers.

Most people consume enough biotin, but some may be at risk for deficiency. These include those diagnosed with genetic disorders that prevent the body from producing the enzyme responsible for breaking down biotin, those who drink excessively or take certain medications which inhibit its absorption.


Raw egg consumption may lead to biotin deficiency due to a protein called avidin, which blocks its absorption by the body. However, once cooked, avidin is denatured and biotin can be readily absorbed by the body.

Biotin is typically ingested as food proteins that are broken down by digestive proteases and released to the small intestine where it absorbs into enterocytes. A high-affinity sodium/multivitamin cotransporter in these enterocytes transports biotin from the food protein into cell membrane, where it then travels into circulation before excreted unchanged through urine.

Studies have suggested that taking large doses of biotin may aid those living with diabetes in controlling their blood glucose levels. This is likely because biotin helps produce insulin, which regulates glucose concentrations.

Biotin may benefit hair, skin and nail health in several ways. Studies have demonstrated that it can increase the strength and growth of nails for women with brittle nails; further research indicates it could even aid those suffering from taste loss.

Biotin Deficiency Is Rare

Biotin, also known as vitamin B7, is a water-soluble B vitamin essential for producing glucose and fatty acids in your body. You can find it in foods like eggs, meat, fish, and vegetables.


Biotin deficiency is rare, but some individuals with certain genetic conditions that prevent the body from properly using it can become low in this vitamin. These include holocarboxylase synthetase deficiency (also called multiple carboxylase deficiency), biotinidase deficiency, and the inability to transport biotin into cells.

Patients with these disorders should receive lifelong biotin supplementation to maintain healthy levels of this essential vitamin. Untreated, the condition can lead to serious symptoms such as hearing loss, blurred vision, and learning difficulties if not caught and treated early.

Even if you do have one of these conditions, eating raw eggs should not cause a biotin deficiency. This is because avidin, the protein in egg whites, binds to biotin so that it cannot be absorbed in the small intestine.

Due to the destruction of this protein by heat, eating large quantities of raw eggs without becoming deficient in this essential nutrient is possible. To increase your intake of this B vitamin, however, it’s best to either avoid raw eggs or consume them in small and frequent doses.

It is also worth noting that certain medications can lower your biotin level, so be sure to monitor your health and consult your doctor for a treatment that works for you. Anticonvulsant therapy, for instance, may reduce biotin levels if taken for an extended period of time.


However, including biotin in your diet is generally beneficial if you are pregnant or trying to become pregnant. This is because pregnant women require more biotin for proper growth and development of their unborn child.

Biotin deficiency is a serious condition that can cause permanent damage such as hearing loss, vision problems and learning disabilities. If your family history of this condition runs in your family, ask your doctor about screening to protect you.

Biotin Deficiency Is More Common in Women

Biotin is a water-soluble vitamin that plays an essential role in helping your body convert carbohydrates and fat into glucose. Additionally, it aids the metabolism of amino acids and proteins to build new cells and tissues.

Vitamin B1 deficiency can lead to various symptoms, such as thinning hair, red scaly rash around the mouth and eyes (known as “biotin deficiency rash”), brittle nails, and seizures.

Biotin deficiency usually begins during the first weeks and months of life and can have serious consequences if left untreated. These individuals are at an increased risk for developing life-altering conditions like seizure disorder, lung disease, brain damage, and cancer.


Biotin deficiency can be caused by either an inherited disorder called biotinidase deficiency or certain medications that reduce its levels in your body. In some cases, low levels of biotin may also be due to another health issue or condition like thyroid disorder, vitamin B12 deficiency, or iron deficiency.

Biotinidase deficiency occurs when a gene mutation prevents the activity of an enzyme responsible for biotin absorption, called holocarboxylase synthetase.

Holocarboxylase synthase, an essential enzyme for biotin absorption from food sources, must be present to function. Without it, your body cannot use biotin properly and you may experience constipation.

It is easy to get enough biotin by eating foods that naturally contain it or taking a vitamin supplement with biotin. There are various kinds of vitamins available, including those that only contain biotin as well as those that include other essential vitamins.

Some studies have demonstrated the beneficial effects of certain supplements on nail, hair and skin health. However, further investigation is necessary to definitively prove whether they truly work.


Women are more vulnerable to developing biotin deficiency than men due to their increased need for this vitamin during pregnancy. Biotin helps produce carboxylases and histones, both essential building blocks of embryonic development.

Biotin Deficiency Is More Common in Smokers

Biotin is one of the B complex vitamins, meaning it converts fats and carbohydrates into energy to power your body’s functions. Additionally, it keeps blood glucose and cholesterol levels normal as well. Finally, Biotin plays an essential role in skin health as well as producing keratin – the protein responsible for giving nails and hair their strength – which gives your nails and hair their strength.

Biotin deficiency is a rare but serious condition that can occur if your body doesn’t get enough of this vitamin or fails to absorb and use it correctly. Common symptoms include brittle, thinning hair and split nails; weakness or loss of muscle/joint function; fatigue; numbness/tingling in hands/feet; dry skin with itchy flaky patches, slow heart rate fluctuations and low body temperature.

People who don’t get enough dietary biotin or can’t absorb it properly due to conditions in their gut are at risk for deficiency. These include heavy alcohol consumption, inflammatory bowel disease and chronic diarrhea, pregnancy, kidney dialysis and taking certain prescription drugs that interfere with biotin metabolism.

Researchers observed that smokers excreted 30% less biotin than nonsmoking controls (P 0.02). The ratio of urinary bisnorbiotin and biotin sulfoxide to biotin increased in smokers, suggesting an accelerated metabolism of this nutrient. Furthermore, smokers excreted 3-hydroxyisovaleric acid, a biotin metabolite indicating marginal tissue deficiency.


Smoking increases the rate of catabolism for several nutrients, such as lipids, antioxidants and B vitamins. Particularly, biotin metabolism is affected since even marginal deficiency can be teratogenic in mammals. Studies conducted on fetuses born to mothers who smoked during pregnancy have demonstrated an increased likelihood of abnormal brain, spinal cord or limb development in these babies.

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Can Nutrition in Raw Summer Squash Help You Lose Weight?




If you’re aiming to slim down and want to add more vegetables to your diet, summer squash is a fantastic choice. They’re not just low in calories; they also come loaded with vital nutrients and fiber, aiding in reducing food intake and promoting weight loss. Moreover, their low-calorie content enhances their suitability for those focusing on losing weight.

Summer squash is an excellent source of vitamins C, potassium and folate. Additionally, it supplies beta-carotene and lutein.

Nutrient (per 1 cup, or 113 grams)Raw Summer Squash
Carbohydrates3 g
Fiber1 g
Protein1 g
Fat0 g
Vitamin A4% DV
Vitamin C19% DV
Vitamin K4% DV
Folate4% DV
Potassium8% DV
Magnesium5% DV
Manganese5% DV
table the nutritional content of raw summer squash

Note that these values are approximate and may vary depending on the specific variety of summer squash. Raw summer squash is a low-calorie vegetable that is a good source of vitamin C, potassium, and other important micronutrients. It is also a good source of antioxidants, including carotenoids, which can help protect cells from damage. Summer squash can be enjoyed raw in salads, as a snack with dip, or can be cooked in a variety of ways, including grilling, roasting, or sautéing.

Vitamin A

Summer squash, such as zucchini, patty pans and yellow crooknecks, can be prepared in a variety of ways. For an energy-packed snack, enjoy it raw on salads or dip pieces into hummus; for an effortless dinner, bake the squash with seasonings and herbs for quick brilliance.


Squash also boasts numerous health advantages. It is an excellent source of vitamin C and potassium, plus it lacks fat or cholesterol.

Furthermore, this nutrient contains a high fiber content. This aids digestion and prevents constipation.

Squash is also an excellent source of calcium and magnesium, which help regulate blood pressure and lower the risk of heart disease.

Furthermore, bananas are an excellent source of beta-carotene, which converts to vitamin A within the body. This nutrient can shield your eyes from macular degeneration and cataracts.

Carotenoids are antioxidants that can protect cells against damage and may reduce the risk of cancer, heart disease and dementia. Furthermore, they slow aging processes while being essential for eye health.


Vitamin C

Vitamin C is an essential antioxidant, helping to combat free radicals and prevent oxidative stress that could cause cell damage. It’s vital for the wellbeing of your immune system, mucous membranes and skin – not to mention maintaining healthy gums and teeth!

One cup (125 ml) of raw summer squash provides more than half your daily vitamin C requirements. Furthermore, this fruit-like vegetable is packed with beta-carotene, lutein and zeaxanthin for enhanced nutritional benefits.

The body transforms these nutrients into vitamin A, which supports immune function, eye health and skin renewal. Lutein and zeaxanthin are particularly helpful in protecting your eyes against macular degeneration and cataracts.

Vitamin C helps strengthen mucous membranes, boosts the growth of immune system cells and encourages collagen production for healthy joints, hair, and skin. Furthermore, this nutrient is necessary for iron absorption – iron helps your body make red blood cells and prevents anemia.

Vitamin K

Vitamin K is essential for healthy blood clotting and collagen production – both essential elements in maintaining a strong immune system and proper heart functioning.


Yellow squash is an excellent source of this vital nutrient. Additionally, it’s packed with vitamins A, C, E and B6.

Low-carb diets can benefit from adding beans as they provide a moderate source of protein and fiber, helping you feel satiated for longer while decreasing fat intake.

This vegetable is also an excellent source of phosphorus and potassium, which may help regulate your blood sugar levels and enhance insulin sensitivity.

Raw summer squash can be prepared in a number of ways, such as roasting, sauteing and blending with other veggies. Just be sure not to overcook this veggie as that could lead to it losing some essential nutrients and having an overcooked texture.

Vitamin B6

Vitamin B6, or pyridoxine, helps keep the level of homocysteine in the bloodstream low, potentially decreasing the risk of heart disease. It also acts as an antioxidant by fighting free radicals that damage cell membranes and other important parts of the body; plus it has been known to prevent depression, rheumatoid arthritis, age-related macular degeneration as well as severe premenstrual syndrome symptoms in women.


Raw summer squash contains a small amount of this nutrient in its peel and seeds.

Furthermore, squash’s skin and seeds are packed with antioxidants that boost your intake of vitamins A and C. Furthermore, these anti-inflammatory agents may reduce the risks of heart disease and diabetes.

It’s also an excellent source of potassium and phosphorus, essential minerals that support your body’s functionality and repair processes. These vital nutrients support muscle and nerve activity, regulate blood pressure levels, keep sugar under control and aid protein formation.

Yellow squash’ mild diuretic effects may help flush out toxins from your body and promote liver health. Furthermore, it contains chlorogenic acids which have been demonstrated to lower levels of gamma-glutamyl transferase, a liver enzyme which can indicate the severity of chronic liver disease.

Vitamin B12

Summer squash is an excellent source of vitamin B12 (5% Daily Value). This vital nutrient aids in the replication and metabolism of all cells within your body, supports immunity, red blood cell formation, as well as normal brain and nervous system development.


Nutritionally speaking, vegetarians may suffer from a deficiency due to not eating meats, fish and dairy products regularly or taking certain prescription drugs that interfere with absorption of this vitamin. Vegetarians in particular are particularly vulnerable to developing this nutrient shortage.

Butternut squash is an excellent source of vitamins A and C, as well as provitamin A carotenoids, potassium, magnesium, and manganese. These essential nutrients act as antioxidants in your body by shielding cells from damage caused by free radicals – unstable molecules called free radicals.

Antioxidants help ward off or postpone the development of diseases. Studies suggest those with high levels of antioxidants in their bodies may have a lower risk for heart disease, cancer, and age-related memory loss. Furthermore, antioxidants may improve overall wellbeing by combatting inflammation and keeping your liver functioning optimally.


Raw summer squash is an abundant source of vitamins and minerals. It provides vitamin A, C, magnesium, folate, riboflavin, potassium, and phosphorus.

Manganese, another important mineral found in spinach, helps the body digest fats, carbohydrates and glucose. Additionally, manganese aids in producing endocrine hormones and proteins necessary for blood clotting.


Raw summer squash also contains coumarins, an essential nutrient for combatting high blood pressure or poor circulation. Furthermore, they function as anticoagulants.

Summer squash is also packed with antioxidants like beta-carotene and lutein that inhibit cell division and protect against free radical damage. Furthermore, its high fiber content helps to regulate digestion by aiding in absorption of essential vitamins and minerals.

For optimal nutritional benefits from this versatile vegetable, select small to medium-sized squash with shiny yellow skin that is firm and heavy for its size. Be wary of squash that have been treated with chemical ripening agents.

Sow Right Seeds - Yellow Scallop Summer Squash Seed for Planting - Non-GMO Heirloom Packet with Instructions to Plant a Home Vegetable Garden


Acupuncture for rheumatoid arthritis often relies on copper-rich foods like summer squash. Not only does it reduce swelling, but it’s also effective at controlling inflammation and pain as well, so incorporating this food into your diet if you suffer from any form of arthritis is recommended.

Raw yellow squash is an excellent source of beta-carotene, vitamin C, folate, potassium, magnesium, copper and dietary fiber. These vitamins aid in decreasing inflammation in the body as well as combatting colds and allergies; they promote healthy eyesight; they even keep skin supple!

It also supplies an abundant supply of calcium, manganese and potassium – all essential for bone health. Furthermore, it’s packed full of vitamin A which supports skin hydration.


This versatile vegetable can be used in a variety of dishes, such as spaghetti squash and summer succotash with black beans. It can be baked, boiled or roasted and even substituted for pasta in sauces and soups. Plus, it’s low-calorie so you can eat it alone or add it to salads without feeling guilty!


Summer squash is an excellent source of fiber, which aids digestion and prevents constipation. Eating high-fiber foods may aid weight loss as well as reduce the likelihood of developing a colon tumor.

Summer squash are low in calories and packed with essential nutrients like vitamins C, A, potassium and magnesium. Studies have even found that these vitamins may reduce your risk of heart disease and certain cancers.

Yellow squash, zucchini and other summer produce are packed with vitamin C which can strengthen your immune system by protecting you against colds and allergies. Furthermore, these vitamins enhance red blood cell production in your body.

Summer squash offers another important nutritional advantage due to its soluble fiber, which aids digestion and absorbs essential nutrients. Soluble fiber contains compounds called pectins, mucilages and gums that clump together in the digestive tract and slow food movement through the intestines.


Soluble fiber helps regulate your blood sugar levels and may reduce the risk of diabetes. Additionally, it has been known to lower cholesterol levels and protect against heart disease.

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