If you’re looking to lose weight and incorporate more vegetables into your diet, summer squash is an excellent option. Not only are they low in calories, but they are also packed with essential nutrients and fiber, helping to curb hunger and support weight loss goals. Additionally, their low calorie content makes them ideal for individuals focused on shedding pounds.
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.
