a food staple during the fall season, squash is comforting, delicious, and healthy. squash is one of the most versatile types of produce. several specific varieties of squash are available, including acorn, spaghetti, butternut, and kabocha squash. while it is often treated as a vegetable, squash is actually a type of fruit, as it comes from a flower and contains seeds. with most types of winter squash, however, you may prefer to scoop out the flesh and discard what’s left. the many vitamins, minerals, and antioxidants found in squash provide several health benefits. the vitamin c and beta-carotene found in squash may help to slow the progression of macular degeneration and reduce the chances of related vision loss.
several squash varieties are rich in vitamin b6. although not as effective as topical sunscreen, beta-carotene can play a role in protecting the skin from sun exposure. several types of squash are rich in vitamin c, which is important for growing and repairing cell tissue. while the high beta-carotene content in squash can provide many benefits, studies also suggest that consuming too much of this compound can increase the risk of lung cancer. in addition, some types of prepared squash include high amounts of added sugar. a versatile ingredient, it can be included in a variety of sweet and savory dishes. international journal of cancer: “beta-carotene supplementation and cancer risk: a systematic review and metaanalysis of randomized controlled trials.”
pumpkins may attract much attention as an official sign of cooler weather, but they are just one of dozens of seasonal squash varieties in the cucurbitaceae (gourd) family. compared to their summertime cousins, winter squashes have a denser texture and flavor with firm flesh that holds up well in hearty soups, stews, casseroles, breads, and desserts. and while several nutrients in squash like the carotenoids, vitamin c, polysaccharide fibers, and minerals such as potassium and magnesium have been researched individually for their role in health and chronic disease prevention, there is a lack of epidemiological studies or controlled trials looking at specific health benefits of winter squash.  choose squash that has a firm exterior and no soft spots, or cracks. the skin should be matte and hard to pierce with your fingernail, not shiny and soft, which would indicate an unripe squash. plenty of sunlight is key for the squash to ripen.
if it is mature and ripe, store the squash in a cool dark area in your kitchen but do not refrigerate. after drying, you have a few options depending on the type: squash is versatile and retains its flavor whether roasting, boiling, steaming, microwaving, or simmering in a stew. the contents of this website are for educational purposes and are not intended to offer personal medical advice. you should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). a monthly update filled with nutrition news and tips from harvard experts—all designed to help you eat healthier.
nutrition facts. for a serving size of 1 cup, cubes (116g). how many calories are in squash? amount of calories in squash: calories 39.4, calories from fat the good: this food is low in saturated fat and sodium, and very low in cholesterol. it is also a good source of protein, vitamin a, thiamin, niacin, one cup of butternut squash (205g) provides 82 calories, 1.8g of protein, 21.5g of carbohydrates, and 0.2g of fat. butternut squash is an, is butternut squash a carb, is butternut squash a carb.
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