Winter Squash
While there are many different types of squash, they generally fall into two categories: winter and summer squash. All squash belong to the melon or gourd family. Both types can vary in size, color, shape and flavor, and all squash have some characteristics in common. Unlike some vegetables, the entire squash, including its seeds, skin and flesh, is edible. Some varieties of squash also produce flowers which are edible.
Squash are packed with beta-carotene and can help to prevent lung problems and reduce the risk of endometrial cancer.
Overview
Winter squash are more hearty than their summer cousins and can be stored for longer periods of time. There are three main varieties of winter squash, although pumpkins are technically a winter squash as well.
- Acorn - This type is a fiber heavyweight. Just one cup of cooked acorn squash provides 9 grams of fiber, which makes it one of the most fiber-rich foods known today. Acorn squash has 115 calories per cup.
- Spaghetti - This variety of squash has almost no calories (just 42 per cup) but also has less fiber at 2.2 grams per cup. Spaghetti squash also has much less potassium and vitamin A.
- Butternut - This squash has an incredibly high amount of vitamin A, weighing in with 22,868 IUs per cup. This variety is high in both beta-carotene and its lesser-known cousin alpha-carotene. Butternut is unique, however, in that it also contains a substantial amount of beta-cryptoxanthin, a carotenoid that may be beneficial in lowering the risk for lung cancer. A Chineses study involving 63,000 people found that those who consumed the most beta-cryptoxanthin had a 27 percent lower risk for lung cancer.
History
Squash has been eaten for more than 10,000 years and is native to Central America. The first squashes were cultivated mostly for their seeds, as early squash did not have much flesh and what it did have was very bitter. The cultivation of squash spread throughout both North and South America. Cultivation of this vegetable led to the development of varieties which featured more flesh and sweeter-tasting flesh.
Some of the early explorers to the Western Hemisphere (including Christopher Columbus) brought squash back with them to Europe, where it was cultivated extensively.
Today’s largest world producers of squash are Egypt, Argentina, Turkey, Italy, Romania, Japan and China.
Nutritional Information
Winter squash are more nutrient-rich than summer squash, mainly because they contain less water (summer squashes contain 95 percent water, while winter squash weighs in with a water content of 81 percent). Winter squash is high in beta-carotenes, potassium and vitamins C and A. Most varieties also contain varying degrees of alpha-carotene.
Health Benefits
Recent tests suggest that the anti-cancer effects of squash may rival those of some of the more popular and well-known cancer fighters. Lab studies show that the juices taken from summer squash are equal to the juices obtained from leeks, radishes and pumpkins in their ability to prevent the mutation of cells.
Squash are also high in vitamin C. One researcher notes that those people who consume more vitamin C have fewer lung ailments. This vitamin is transported to the lining of the lung and serves there as an antioxidant.
Many studies show that beta-carotene is good for the human body. Studies in Switzerland and Italy have shown that women who consumed 5.5 milligrams a day of beta-carotene (or 1 cup of baked squash) had half the risk of endometrial cancer of those who had lesser amounts.
Alpha-carotene is also found in squash. This related compound is very similar chemically to its cousin beta-carotene, but not as much research has been conducted on it at this time.
Squash also contains more than 4,000 milligrams of lutein and zeaxanthin, members of the carotenoid family which are now known to help protect the eyes from macular degeneration and other vision problems.
Safety
Winter squash contains high amounts of oxalates. Those people who have a history of oxalate-containing kidney stones should avoid or limit their consumption of squash.
Selecting and Storing
There are certain qualities to look for in a squash before purchasing one: firmness and color are of particular importance. Winter squash should seem heavy for their size and have unblemished rinds. The rinds of winter squash are fairly hard.
Look for squash of an average size. Those that are too small may have inferior flavor, while those too large may be fibrous.
The squash can be stored unwashed in a perforated plastic bag in the refrigerator crisper, where it will be fine for a few weeks. Most varieties of winter squash can simply be stored in a cool, dry place where they will last for several weeks.
Winter squash can be frozen but it will make the flesh softer. To preserve in this manner, blanch slices of winter squash for 2 minutes before freezing.
Serving Ideas for Winter Squash
Wash the squash thoroughly before preparing. Winter squash can be left unpeeled and cooked whole, sliced or cubed.
A few quick serving ideas include:
- Cutting winter squash in half and scooping the seeds out. Add butter, brown sugar and walnuts and bake in a 350 degree oven until done, about one hour.
- Steaming squash in a vegetable steamer and then seasoning with lemon juice and cumin.
- Serving it raw with a favorite vegetable dip.
- Add butternut or another favorite squash to muffin or bread recipes by decreasing the amount of liquid in the recipe by about a third and adding one-third portion of squash.
- Butternut squash can be peeled, seeded and then cut into the shape of French fries. Spray a cookie sheet with cooking spray or lightly coat the tray with olive oil. Place the fries on the sheet and bake for 20 minutes. Turn over and bake for another 20 minutes. Season with sea salt or any favorite spices. For an especially healthy seasoning, sprinkle with turmeric.
References
- Holford, P.(2004). The optimum nutrition bible. London : Piatkus
- Holford, P & Lawson, S. (2008). Optimum Nutrition Made Easy How to achieve optimum health. London : Piatkus
- Murray, M.T. et al.(2005). Encyclopedia of healing foods. London : Piatkus
- Yeager, S. & Prevention Health Books. (1998). The doctors book of food remedies : the newest discoveries in the power of food to cure and prevent health problems from aging and diabetes to ulcers and yeast infections. [Emmaus, Pa.] : Rodale
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