Raw
How to Get Proper Nutrition As a Raw Vegetarian
Being a raw vegetarian, ensuring you receive ample nutrition can be tough. Foods in their raw state often miss crucial vitamins and minerals.
To maximize the absorption of vitamins and minerals, it’s important to include foods in their proper form and combination. For instance, offering iron-rich plant foods alongside foods high in vitamin C helps your body absorb iron more efficiently.
Fruits and Vegetables
Fruits and vegetables are packed with essential vitamins, minerals and other nutrients, so it’s essential to get enough of them in your diet. The World Health Organization suggests eating five or more servings of fruits and vegetables daily to reap their benefits; additionally, your body needs variety when it comes to choosing different kinds of products from your produce basket.
Fruits and vegetables can be enjoyed raw or cooked, though cooking tends to deplete them of some essential nutrients. For optimal health benefits, opt for fresh produce whenever possible.
Some fruits and vegetables have more of a savory taste than others, so you should consider your preference when deciding whether to consume them. For instance, while tomatoes technically fall under the fruit category, many people consider them vegetables due to their strong aroma and flavor profile.
Another example of a food that’s classified as both vegetables and fruits, rhubarb is one such example. Not only is it high in iron, but also beneficial for babies following vegetarian or vegan diets since their stores of iron during pregnancy typically run out by six months.
Vegetables tend to be low in fat and calories, packed with essential nutrients like vitamins, minerals and dietary fiber. Furthermore, they contain beneficial plant chemicals like vitamin C that may help protect against chronic illnesses like cancer.
To promote sustainable fruit and vegetable production, the sector must address several issues including demand/supply; socio-economic development; food loss/waste; price determinants and trade practices. These challenges need to be addressed through stronger connections between all actors in the supply chain as well as integrated approaches that make the industry more efficient, inclusive and resilient.
Nuts and Seeds
Nuts and seeds are excellent source of protein, healthy fats, fiber, vitamins, minerals, and phytochemicals. Not only that but they may help regulate body weight, promote heart health and reduce your risk for chronic illnesses as well.
No matter if you follow a vegan, paleo or other diet, nuts and seeds are an integral part of your daily nutrition. Not only do they contain protein, iron, zinc, magnesium, calcium and selenium – but they are also packed full of essential vitamins and minerals like protein.
These foods are packed with omega-3s and healthy monounsaturated fatty acids, which have been known to lower bad cholesterol while increasing good cholesterol – helping keep your heart healthy.
These foods are packed with fiber and antioxidants, as well as having a healthy amount of plant sterols. Furthermore, they provide essential vitamins and minerals which can be enjoyed in smoothies, salads or nut- or seed-based dressings and sauces.
When adding nuts and seeds to your diet, you must consume them in moderation — only an ounce or two per day. This way, you will ensure you are getting enough of these essential nutrients without overindulging.
Raw nuts and seeds are packed full of nutrition, providing the bulk of your daily protein needs as a raw vegetarian. They’re especially high in vitamin E, vitamin B6, copper and manganese as well as magnesium, phosphorus, zinc and selenium.
For optimal nutritional benefit, soak nuts and seeds in a solution of water and salt for at least half an hour prior to consumption. Doing this increases their bioavailability, making it easier for your body to absorb important vitamins and minerals.
If you are a raw vegan, consider including chia seeds, flax seeds, hemp seeds, pumpkin seeds or sunflower seeds to your regular food plan. These are excellent sources of protein, fiber and other essential nutrients that may be hard for raw vegans to get enough of.
Dairy Products
Dairy products are an integral part of a balanced diet. Not only do they supply essential vitamins and minerals for optimal wellness, but they can also aid in weight management.
Eating dairy has many health benefits, one of which being an increased calcium intake. Furthermore, it helps build stronger bones and teeth.
When it comes to dairy products, opt for pasteurized milk. Unpasteurized milk and eggs may harbor harmful bacteria which could lead to serious illnesses like Salmonella.
Consider drinking organic milk or kefir with probiotics, which have been scientifically proven to boost your immunity and reduce inflammation in the body.
Beyond milk, you can also get adequate nutrition from nut butters and other plant-based sources of protein. They’re an excellent way to add fiber and protein into your diet without adding unnecessary calories.
Make sure your daily food choices provide all of the essential nutrients you need, by consulting a registered dietitian or qualified health professional. They can test your blood and give advice on which foods are most beneficial for you.
Though raw food diets have lost some of their novelty, they remain an option for anyone wanting to get healthier and feel their best. Before beginning this journey, make sure you have all of the relevant information so you can make informed decisions. With proper guidance, enjoying a nutritious yet delectable diet should become much simpler!
Meat
A raw vegetarian diet necessitates careful planning in order to get proper nutrition. Many essential nutrients can be difficult to come by on a raw food diet, so it’s essential that you include various foods in order to get all of your vitamins and minerals.
It is essential for babies to get a variety of protein sources, such as legumes, seeds and nuts. These provide high amounts of lysine – an amino acid essential for growth and development in babies.
To get a diverse protein intake on a raw vegetarian diet, opt for meals that feature beans, peas and lentils. Beans are great in soups and stews while lentils make tasty additions to tacos, burritos and other dishes that require meat.
Another excellent source of protein is tofu, which can be added to stir-fry recipes and used in salads. Furthermore, it provides calcium and vitamin D which may be hard to get on a raw vegan diet.
When it comes to processed foods and fatty cuts of meat, you should steer clear. These tend to be high in saturated fat which has been linked to heart disease and obesity.
Furthermore, you should limit your intake of processed sugars as these can contribute to diabetes and obesity. A great alternative for providing natural sweeteners is unprocessed dates, berries and other fruit – these are ideal options!
Fermented foods can also be beneficial to your diet. These contain probiotics and provide variety in your meals. Fermented fruits, for instance, provide a great source of vitamin C which may reduce the risk of colon cancer.
Other Foods
Raw vegetarians must ensure they get enough nutrition in order to stay healthy and prevent disease. As with any diet, the key is planning meals and snacks strategically, eating a variety of nutritious foods.
Get optimal nutrition from a wide variety of foods that contain various nutrients, such as dietary fibers, proteins and micronutrients. Include fruits and vegetables along with grains, nuts and seeds in your meals to guarantee you get enough vitamins and minerals from your food intake.
Be mindful to limit processed foods and refined sugars in your diet, as they may lead to nutrient deficiencies or other health issues. Instead, incorporate a variety of whole grains, beans, legumes, and nuts into your meals for added nutrition and wellness benefits.
Eating a variety of fruits and vegetables is important for overall health, as these provide numerous antioxidants and anti-inflammatory compounds essential for wellbeing. Particularly, beta-carotene and lycopene found in tomatoes and sweet potatoes are especially beneficial to your immune system; while potassium from bananas helps lower blood pressure.
Prebiotics can be an invaluable addition to a raw vegan diet, helping enhance the absorption of various essential nutrients such as calcium and vitamin D. These two vital minerals for bone health can easily be supplemented through food sources like nuts, seeds, and leafy greens.
It’s essential to get other people on board with your raw vegan lifestyle. You can entice family and friends by providing them delicious raw dishes that they’ll enjoy, which will foster a positive attitude towards raw food and increase your likelihood of sticking with it long-term.
Aurelia is the Editor-in-Chief of The Graceful Kitchen, a vegan lifestyle blog that focuses on delicious, nutritious, and ethical eating. A lifelong vegan, Aurelia is passionate about sharing her love of plant-based cuisine with others. She is a regular contributor to several online and print publications, and has been interviewed by major news outlets about the benefits of a vegan diet. In her free time, Aurelia enjoys cooking, hiking, and spending time with her cats.
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.
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.
Aurelia is the Editor-in-Chief of The Graceful Kitchen, a vegan lifestyle blog that focuses on delicious, nutritious, and ethical eating. A lifelong vegan, Aurelia is passionate about sharing her love of plant-based cuisine with others. She is a regular contributor to several online and print publications, and has been interviewed by major news outlets about the benefits of a vegan diet. In her free time, Aurelia enjoys cooking, hiking, and spending time with her cats.
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.
Ilana has been a vegan for over 10 years. She originally made the switch for health reasons, but soon found herself becoming more and more passionate about the ethical and environmental implications of a vegan lifestyle. Ilana is the author of The Graceful Kitchen, a blog all about veganism. She loves to cook up delicious and nutritious vegan meals, and share her recipes with others who are interested in leading a cruelty-free life. Ilana is also a strong advocate for using whole foods as the foundation of a healthy diet, and believes that going vegan is one of the best ways to achieve this.
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 |
|---|---|
| Calories | 18 |
| Carbohydrates | 3 g |
| Fiber | 1 g |
| Protein | 1 g |
| Fat | 0 g |
| Vitamin A | 4% DV |
| Vitamin C | 19% DV |
| Vitamin K | 4% DV |
| Folate | 4% DV |
| Potassium | 8% DV |
| Magnesium | 5% DV |
| Manganese | 5% DV |
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.
Manganese
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.
Copper
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!
Fiber
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.
Aurelia is the Editor-in-Chief of The Graceful Kitchen, a vegan lifestyle blog that focuses on delicious, nutritious, and ethical eating. A lifelong vegan, Aurelia is passionate about sharing her love of plant-based cuisine with others. She is a regular contributor to several online and print publications, and has been interviewed by major news outlets about the benefits of a vegan diet. In her free time, Aurelia enjoys cooking, hiking, and spending time with her cats.
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