Summer squash, as their name suggests, are at their peak during the summer months and are easy to prep, quick to cook, and versatile to use. While we know they're tasty, are zucchini, yellow squash, and other types of summer squash worth seeking out for their health benefits? If you're wondering how do their nutritional values stack up against other summer vegetables, look no further: Here, we break down the health benefits of zucchini and yellow squash, looking at their pros and cons, and also provide you with plenty of cooking inspiration to get started.
First, nutritional values do not vary much between the different varieties of summer squashes (the broader category in which zucchini and yellow squash live, along with many other types!), according to the University of Illinois Extension. On the whole, summer squashes consist of about 95 percent water. While this makes them a fantastic low-calorie vegetable (containing just about 20 calories per cup), it also means they're not the most nutrient-dense vegetables out there. Additionally, summer squashes are picked while they're relatively immature (hence the soft, edible skin and typically small seeds—as opposed to winter squashes with harder exteriors and large seeds), which also contributes to their lower nutritional values. But don't let that stop you—these vegetables still have plenty of benefits, both in terms of nutrition and culinary possibilities, and they definitely deserve a spot in your grocery bag.
Not only are summer squash low in calories, but they also have little to no cholesterol, fat, and sodium—all nutrients we should be limiting. On the flip side, both zucchini and yellow squash boast vitamins A and C, potassium, plus fiber. Like most produce, you'll want to avoid peeling the skin—that's where the majority of the nutrients are stored.
How to Use Summer Squash in Your Cooking
Another perk of zucchini and yellow squash is that they can be eaten raw or cooked, and they fit into just about any meal or time of day. Looking for a change in your breakfast routine? Grated zucchini adds nutrients and moisture to these warm-spiced breakfast muffins, and their mild flavor perfectly pairs with fresh herbs and fluffy eggs in a Herb Frittata. For lunch or dinner, try summer squash raw in a lower-carb Zucchini "Pasta" (by simply peeling zucchini into thin ribbons) or a light, fresh Quick-Marinated Yellow Squash Salad. You can even use them to make a Golden Gazpacho, which is just perfect for those hot summer nights when you don't want to turn on the stove or oven. Even dessert is an option when it comes to summer squash—try Chocolate Zucchini Bread and Zucchini Bundt Cake with Orange Glaze. You'll find that shredded zucchini keeps both desserts moist and tender as they bake.
The versatility of summer squash extends to cooking methods, too. Whether you want to grill, sauté, fry, braise, roast, purée, bake, or pickle it, this vegetable lends itself well to just about every culinary technique (with the exception of canning, which is not recommended), making the possibilities seemingly endless. Best of all, they're widely available in grocery stores or farmers' markets, especially during the warmer months. If you're lucky, you'll come across squash blossoms, which are edible raw or cooked and are often stuffed, battered, and fried to perfection.
Yellow squash is a very good source of vitamin C, vitamin B6 and manganese. Did you know? Most of the nutrients in yellow squash are found in the skin! Yellow squash is a type of summer squash like zucchini.
Yellow squash is a very good source of vitamin C, vitamin B6 and manganese. Did you know? Most of the nutrients in yellow squash are found in the skin! Yellow squash is a type of summer squash like zucchini.
Zucchini is rich in vitamin B6. Research suggests that this vitamin can help with regulating blood glucose. The vitamin may even play a protective role against diabetes. Compounds such as lutein and zeaxanthin protect the eye's cells by filtering blue light wavelengths.
Zucchini may also contribute to a gut-friendly diet, thanks to its fiber content. High-fiber foods may help improve your overall gut health, while also essentially cleaning it of buildup and bacteria by keeping bowel movements regular.
Raw yellow squash is the way to go if you are looking for a high source of vitamin C and water content. On the other hand, if you want to increase the bioavailability of nutrients and the availability of beta-carotene, cooking your yellow squash is the better option.
Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient which tends to be reduced by cooking. Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds.
Zucchini is richer in vitamin B and vitamin C as compared to cucumbers. Both vegetables have relatively equal amounts of calcium but zucchini is richer than cucumbers in potassium and iron. Zucchini also has a higher amount of protein and fiber.
“Zucchini is generally healthy and without significant risks, although it can cause gastrointestinal issues” in people with existing digestive conditions, says Gillespie. “Additionally, eating zucchini raw can cause bloating in certain individuals because of the fiber content.”
Zucchini is a power-packed food, which promotes proper digestion and also aids in detoxification. Zucchini has a detoxifying effect on the digestive tract, particularly the intestines. It acts as a mild laxative keeping constipation at bay and prevents the build-up of carcinogenic toxins in the colon.
Yellow and green zucchini both exhibit high nutrient values and medicinal properties. The bio-components present in zucchini can exhibit anti-microbial, antioxidant, anti-inflammatory and anti-fungal activities.
Veggies like mushrooms, baby spinach, bean sprouts, lettuce, and peas can be good for boosting your gut health, specifically. These vegetables are great for your gut because of their fiber or water contents, or because they contain plant compounds called polyphenols. Sometimes it's a mixture of all three.
Kidney-friendly squashes include yellow crookneck, scallop, and spaghetti. Some that should be enjoyed on occasion in half serving sizes (due to their potassium content) include pumpkin, butternut, acorn, hubbard and zucchini.
This is a side effect of eating foods with cellulose, part of the plant cell walls. Zucchini is also rich in fiber, which can cause bloating as well. If you notice that you're having stomach discomfort after eating raw zucchini, cut back on the portion sizes to see if you feel better.
Summer squash does contain measurable amounts of oxalates, which are natural substances found in plants and other foods that can cause health problems in people with certain existing conditions. If you have untreated kidney or gallbladder problems, you might want to avoid eating too much squash.
1. Butternut Squash. One of the most popular varieties of squash, it can be use in so many ways. It's one of the most rich in Vitamin A, boasting about 100% of the recommended daily value per cup, in the antioxidant form of beta-carotene.
Both green and yellow zucchini have carotenoids, but the latter contains way more due to its yellow color, according to a 2017 study. And don't forget about the vitamin C in zucchini, which is also a powerhouse of an antioxidant, according to a 2021 article.
Certainly I know you can eat the skin on summer squashes, like zucchini, pattypan and yellow summer squash. With their thin skin and watery flesh, leaving the skins on helps give summer squash a pleasantly chewy texture.
Introduction: My name is Stevie Stamm, I am a colorful, sparkling, splendid, vast, open, hilarious, tender person who loves writing and wants to share my knowledge and understanding with you.
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