Discover the Health Benefits of Summer Squash

May 28, 2012

by Cathe Friedrich

Summer squash has a more delicate taste and a thinner rind than winter squash varieties. It comes in a variety of types including yellow crookneck and straightneck squashes that are usually yellow in color, scallop squashes shaped like saucers, and zucchini, which is easily distinguished by its green color. Summer squash doesn’t usually make the list of food superstars but that doesn’t mean they’re lacking in nutritional value. Now’s the perfect time to learn about the health benefits of summer squash – and put some on the table.

Summer Squash Contains Unique Antioxidants

Summer squash is a good source of antioxidants called carotenoids that help to protect cells against free radical damage and fight inflammation. Although it contains modest amounts of well-known carotenoids, beta-carotene, and alpha-carotene, it’s a good source of three other less common ones – zeaxanthin, beta-cryptoxanthin, and lutein. These antioxidants are superstars when it comes to protecting your vision from eye problems like macular degeneration and cataracts.

Because the antioxidants in summer squash fight free radical damage and inflammation, eating them regularly may lower the risk of diseases linked with inflammation like cancer, heart disease, and type 2 diabetes. That’s a good reason to put them on the table.

It’s a Good Source of Vitamin C

Vitamin C is an antioxidant vitamin you need for healthy collagen, a protein with a great tensile strength that’s important for youthful skin and strong connective tissue. Vitamin C is also important for a healthy immune system. A cup of squash supplies a third of a day’s requirement for vitamin C, a vitamin that your body can’t make. Summer squash is also a good source of B-vitamins and potassium and magnesium, two minerals that help to regulate blood pressure.

Summer Squash is Low in Calories

If you prepare it without a heavy sauce, summer squash is an almost “free” food. With only eighteen calories in a cup, summer squash is a guilt-free food even if you’re trying to shed a few pounds. It also has heart-healthy fiber to keep your appetite in check.

How to Enjoy the Health Benefits of Summer Squash

Now that you know it’s health benefits, it’s time to put some on the table. The best way to prepare it without reducing its nutritional value is to steam or lightly sautee it with a little olive oil or vegetable broth. Roasting also brings out its flavor or you can roll it up in aluminum foil and cook it on the grill. For a baked potato substitute that’s low in carbs, prepare summer squash like a baked potato. Then cut it open and enjoy it with sour cream and chives.

Looking for something a little more indulgent? Skip the French fries, and make baked zucchini fries instead. Steam yellow squash and serve it with sugar-free marinara sauce and a touch of parmesan cheese. You can even use sliced squash as a substitute for pasta. Enjoy the many incarnations of summer squash. It’s a low-calorie but versatile veggie that deserves a place in your grocery cart.

The Bottom Line?

Enjoy summer squash while it’s in season. It’s hard not to appreciate its versatility and health benefits.

References:

World’s Healthiest Foods website. “Summer Squash”
The University of Illinois Extension. “Summer Squash”
United States Department of Agriculture. “Yellow Squash Fact Sheet”