Raw
Why Should Eggs Be Cooked Instead of Raw Nutrition?
Despite the popularity of raw eggs in bodybuilding shakes and smoothies, their consumption is not advisable. This is due to the fact that the proteins within them remain indigestible by your body until they have been transformed into a form that can be easily absorbed.
Cooking vegetables makes them safer to eat and allows your body to absorb some of their essential nutrients more readily. Furthermore, it helps prevent cholesterol from oxidizing, which has been linked with an increased risk of heart disease.
There are several reasons why eggs should be cooked instead of eaten raw for optimal nutrition and safety:
- Eliminating harmful bacteria: Raw eggs may contain harmful bacteria such as salmonella, which can cause food poisoning. Cooking eggs thoroughly can eliminate these bacteria and reduce the risk of illness.
- Improved protein digestion: Cooking eggs denatures the proteins, which makes them easier to digest and absorb. This is particularly important for individuals with digestive issues or those who have difficulty digesting raw protein.
- Increased availability of nutrients: Cooking eggs can improve the availability of certain nutrients such as biotin, which is important for healthy skin, hair, and nails. Cooking also increases the bioavailability of other important nutrients, including iron and zinc.
- Taste and texture: Many people prefer the taste and texture of cooked eggs over raw eggs, which can be slimy and unpleasant.
In summary, while raw eggs may be a convenient and quick source of protein, cooking them can significantly improve their safety and nutritional value. It is generally recommended to cook eggs until both the white and yolk are firm to ensure they are safe to eat.
1. Protein
Eggs are one of the world’s most nutrient-dense foods, boasting an abundance of vitamins and minerals. Raw pasteurized egg yolks and whites contain protein as well as vitamin A, B12, potassium, magnesium, iron, zinc, carotenoids, healthy fats like omega-3 fatty acids – making them one of the healthiest options available to consume.
Consuming raw eggs may not be advised for those with weak immune systems, pregnant or nursing mothers, or those at risk of bacterial infection. To minimize your chances of food poisoning, store eggs in the refrigerator, consume them within a few hours of preparation, and wash your hands before and after handling raw eggs.
It is recommended to cook eggs instead of eating them raw, as raw eggs contain bacteria which can lead to food poisoning in certain individuals. Fortunately, most people do not experience this issue when consuming raw eggs.
Another advantage to cooking your eggs is that they become more digestible than raw ones. This occurs because heat causes structural modifications to the proteins within them, weakening their bonds which make them easier to break down and digest.
Due to this increased digestibility, your body can more readily absorb the protein found in cooked eggs than it can with raw eggs. A study revealed that 91 percent of the protein in cooked eggs was digestible versus only 51 percent for raw eggs.
Furthermore, heating eggs can damage the protein avidin in eggs, denature its ability to bind with vitamin biotin in your body and prevent absorption. This could result in a deficiency of biotin which is essential for several metabolic functions.
Eating a variety of whole, unprocessed foods is the best way to ensure you’re getting all of the essential nutrients your body requires. For more information about raw nutrition, check out our page on eat raw.
2. Vitamins
Raw eggs can be a great protein source for athletes, but eating them raw can be unhealthy. Not only do they contain bacteria which could lead to foodborne illness, but cooking also breaks down certain proteins which may be harder for our bodies to digest. Cooked eggs also make for easier snacking!
Cooking also releases biotin, a water-soluble vitamin essential for hair and nail growth, nervous system health, and carb processing. Additionally, this nutrient aids muscle growth as well as recovery after workouts.
Eggs are an excellent source of choline, an essential vitamin for healthy eyes. Additionally, they supply lutein and zeaxanthin – two powerful antioxidants which shield our vision against cataracts, related diseases, and aging.
However, eggs also contain high levels of cholesterol which may increase our risk for heart disease if consumed in excess. Therefore, it’s wise to cook your eggs thoroughly before consumption.
Cooking an egg breaks the protein into smaller, more easily digestible clusters that are easier for your body to absorb. While this may reduce other nutrients in the egg, it won’t reduce its nutritional value or overall nutritional quality.
While raw eggs may offer some health benefits, they can also pose risks to those with compromised immune systems or pregnant women. This is especially the case if the raw eggs have been exposed to foods contaminated with salmonella bacterium – a type of bacteria which has the potential for serious illnesses and even death.
To guarantee your eggs are safe, purchase them from a reputable grocery store and have them pasteurized. Furthermore, avoid storing your eggs at room temperature as this encourages bacteria and other microorganisms to grow.
Eggs offer many health benefits without compromising flavor, but to get the most benefit you must be patient and willing to cook them. For best results, use a nonstick pan with little or no added fat and soft boil or scramble your eggs before enjoying them.
3. Minerals
When searching for a nutritious food that’s high in protein, vitamins and minerals as well as choline, eggs can be one of your top options. A large egg provides around 27% of your daily value of choline, plus it also contains lutein and zeaxanthin which help protect eyes by decreasing the risk of eye-related health problems.
Eggs are packed with essential vitamins and nutrients, but it’s best to cook them before consumption. Raw eggs may contain bacteria which could lead to Salmonella food poisoning if eaten raw, according to the Centers for Disease Control and Prevention (CDC).
It’s essential to note that eggs contain more bacteria than many other foods, so cooking them is necessary to reduce the risk. Furthermore, some people may become allergic to eggs.
Additionally, eggs are better absorbed when cooked – especially when eaten along with other nutritious foods.
Minerals are naturally occurring solid substances with a distinct chemical composition and ordered internal structure, commonly referred to as crystal form or morphology.
Minerals can be found in rocks, soils, sediments and water. They’re also employed in the manufacture of various products like glass, ceramics and metals.
They play an essential role in the production of certain substances, such as blood cells and the human nervous system. Furthermore, they’re responsible for several vital bodily processes like hormone production and fat release from stored fats.
Though some minerals can be created by adding other elements, most are created through the combination of natural elements with carbon. Calcite, for instance, is a mineral created by mixing calcium with carbonate (CO3).
Silicates are another type of mineral composed primarily of silicon and oxygen. Over 90% of Earth’s crust consists primarily of silicate minerals such as quartz and feldspar.
Artificial minerals can be created for cosmetics, pharmaceuticals and other health-related uses. The International Mineralogical Association – the world’s premier organization for naming new minerals – has officially registered almost 5 400 different minerals on their register.
4. Fat
Eggs are an excellent source of protein, vitamins and minerals as well as essential fatty acids. They provide various beneficial nutrients like vitamins B6, C, E and folate; minerals like iron, copper and potassium; antioxidants like carotenoids; as well as omega 3 fatty acids.
Raw eggs have become increasingly popular due to their nutritional content, but they should always be handled carefully. Raw eggs may contain Salmonella, which causes approximately one million cases of food poisoning annually in the United States alone.
Raw eggs may harbor bacteria which can be spread when people crack the shell or pass the yolk between two shell halves. If you’re concerned about this risk, opt for pasteurized eggs instead – but make sure you purchase them from a reliable seller.
Cooked eggs are healthier for you than raw ones because they’re exposed to low heat for a shorter duration, keeping their yokes intact.
Cooking eggs can also deplete them of some essential vitamins and minerals, particularly vitamins A, D, and E. This makes them less effective at combatting diseases like cancer as well.
Furthermore, eggs cooked at high temperatures may contain glycotoxins – chemicals linked to chronic diseases like diabetes and heart disease. As such, those suffering from these ailments should avoid eating eggs.
Another advantage to cooking eggs rather than eating them raw is that their nutrients can be more easily absorbed when cooked, giving your body more of them for use. Not only does this strengthen your immunity, but it may also increase energy levels.
Additionally, cooked eggs contain higher levels of protein – an essential nutrient for muscle growth and repair. Your body cannot produce enough of this essential nutrient on its own, so you need to get it from food sources.
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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