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Yellow squash is less popular than zucchini, yet just as nutritious. Because it’s a summer squash, it’s a versatile addition to many recipes. Its skin is thin enough for you to include in your meals, and it tastes mild enough to give room for rich flavors. If you’ve been wondering why and how you should add this colorful squash to your meals, and what are benefits of yellow squash, read on.
Yes, it is. It has various nutrients that make it an ideal addition to a healthy diet.
Here are some of yellow squash’s winning qualities that you should consider:
A 1-cup serving of sliced, yellow squash contains approximately four grams of carbohydrates (13). Yellow squash is a good option to replace high-carbohydrate foods like rice, potatoes, and pasta.
Eating yellow squash is good for your waistline because one cup of this vegetable contains only 21.8 calories (13). If you’re trying to lose weight, yellow squash can help keep your calorie intake low without sacrificing nutrition. It’s also naturally low in fat, so you won’t have to worry about adding too much of this veggie into your diet plan.
Squash is a vegetable that can help you fight constipation, thanks to its fiber content. One cup of this squash contains just over a gram, which helps improve digestion and bowel movement while preventing other gastrointestinal problems such as diverticulitis and hemorrhoids (8). Fiber-rich foods also manage blood sugar levels and keep them steady all day long, so you won’t experience sudden energy dips that lead to overeating or unhealthy cravings later in the day (5).
Vitamin A is important for good vision, especially when you’re indoors most of the time, such as when you work at the office. It also keeps your skin smooth and your mucus membranes strong, which protects your mouth and throat from infections (18).
Yellow squash provides vitamin A, vitamin C and vitamin K as well. These nutrients are all essential for keeping your body strong and healthy, so take advantage of them by including this veggie in your diet plan whenever possible.
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Just like ginger, yellow squash is rich in anti-inflammatory compounds called cucurbitacin (4). One of these compounds is cucurbitacin E, which can actually reduce the production of inflammatory chemicals naturally found in your body. Research suggests that cucurbitacin E may also be effective for managing arthritis pain and other inflammatory disorders (11).
Folate is an essential B vitamin that can help protect children from birth defects, such as spina bifida and brain malformations. It’s also responsible for red blood cell production and helps keep homocysteine levels low, which protects you from heart disease by preventing plaque buildup inside your arteries (7).
These minerals are essential for many bodily functions, such as muscle contractions and blood pressure regulation.
Yellow squash contains good amounts of potassium and magnesium. Magnesium may play a role in regulating blood sugar levels, by helping improve insulin sensitivity (9). If you have diabetes or impaired glucose tolerance, you should definitely add more yellow squash to your meals to help control your condition properly!
Consuming yellow squash regularly is good for you as it offers the following health benefits:
Yellow squash contains beta-carotene, an antioxidant that your body can turn into vitamin A (19). Vitamin A is important for healthy vision because it regulates light receptors in the retina of your eye. It also keeps the mucus membranes around your eyes strong, so they’re better capable of fighting infections caused by bacteria and other pathogens (15).
The fiber in yellow squash helps improve digestion, prevents constipation, and keeps cholesterol levels down at the same time (8). Thanks to its high water content, this veggie is also filling without causing any bloating or stomach discomfort.
Some of the B vitamins in yellow squash are essential for creating red blood cells, which enhances oxygen transport throughout your body. This, in turn, improves brain function and reduces fatigue because it prevents anemia symptoms such as weakness and shortness of breath (16).
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Yellow squash is rich in vitamin C, a key nutrient for keeping your immune system healthy. This vitamin is essential for synthesizing collagen, which is necessary for the proper function of your muscles and blood vessels. Vitamin C also boosts iron absorption in your digestive tract, allowing you to fight off anemia more effectively (17).
Thanks to its fiber content, this veggie may help reduce LDL lipid levels and prevent LDL cholesterol from oxidizing (3).
Foods rich in vitamin K are proven to protect your heart against atherosclerosis by preventing calcium buildup inside the walls of your blood vessels. This prevents them from rupturing and causing life-threatening complications such as stroke, heart attack, or kidney failure (10).
Research also shows that judiciously increasing your intake of vitamin K may help lower your risk of developing Alzheimer’s disease, osteoarthritis, and heart disease (14).
When buying yellow squash, you should look for ones that are as fresh as possible. Make sure to choose those with soft skin and vibrant color that haven’t been exposed to cold temperatures for too long.
In addition, select small, firm vegetables because larger ones tend to have tougher flesh. You should also avoid pre-chopped or pre-cut yellow squash unless you plan on using them right away. They lose their nutritional value much more quickly than whole veggies once cut open.
Finally, be mindful of the fact that most grocery stores place fruits and vegetables in separate sections. If you want your squash to retain its optimal flavor and texture, don’t leave it anywhere near foods like meat or seafood because these items may contain bacteria when raw that can contaminate other foods.
If you’re not going to use yellow squash immediately, make sure to store it properly to prevent waste and maximize nutrition. Unwashed yellow squash can last for about a week if stored in your refrigerator’s crisper drawer, but there are certain steps you should take to extend its shelf life even further:
If you’re purchasing yellow squash just for home use, consider buying an extra bag or two because it can be frozen for future use. Just spread the pieces out on a baking sheet and place them in your freezer until they become firm before storing them in airtight bags or containers. You can keep prepped veggies like this for up to six months without having to worry about freezer burn.
Read More: Healthy Vegetable Recipes For Weight Loss: Shed Stubborn Pounds With These Wholesome Meals
While it’s true that you don’t need to cook yellow squash if you’re planning on eating it raw, prepping this veggie is a good way to increase its flavor and texture. Plus, cooking squash first may make it easier for your body to absorb certain nutrients such as beta-carotene and vitamin B6 (6).
If you want to steam or boil yellow squash, simply cut the vegetable into discs or slices before dipping them in boiling water. This process only takes between 5 to 10 minutes depending on the thickness of your pieces, so be mindful of their consistency as they cook.
You can also roast yellow squash whole at 400 degrees Fahrenheit for 15 to 20 minutes or until tender. Just make sure not to overcook these veggies because high heat can destroy many of their nutrients and eliminate some important compounds such as zeaxanthin and lutein.
Another good way to cook yellow squash is on a grill because it makes them taste even better. Simply cut the veggies in half lengthwise before brushing them with olive oil, sprinkling them with salt and pepper, and cooking them for five minutes per side over medium heat. Keep in mind that too much salt can increase the risk of hypertension (12).
To sauté yellow squash, thinly slice or julienne your pieces before heating up olive oil in a pan set over medium heat. Cook for 4 to 5 minutes until the color starts to intensify, then add in garlic or shallots if you want to increase flavor further. You could also add chopped tomato, pesto, balsamic vinegar, or chopped basil leaves at this point to create a delicious sauce.
Last but not least, you can bake yellow squash with olive oil and salt until it becomes tender and caramelized. Just cut your veggies into bite-sized pieces before coating them with the suggested seasonings and placing them on a baking sheet. Then place the tray inside an oven preheated to 375 degrees Fahrenheit for ten minutes or until they turn brown. Serve hot as a side dish or include these tasty treats in healthy casseroles that will keep you full for hours.
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Recipe courtesy of Five Hear Home.
Recipe courtesy of The Cook’s Treat.
Whether you’re grilling, sauteing, baking, or cooking your yellow squash in a delicious soup this summer, getting these veggies into your diet will improve your health. Not only are they low-calorie, but they’re full of fiber and essential vitamins and minerals that are known to protect the body from disease. So put down those french fries and pick up some fresh yellow squash instead!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!