Yellow summer squash is refreshing and delicate in flavor with a soft, edible skin and creamy ivory-colored skin. Summer squash is in season between May and July but may be available year-round. It is related to the cucumber and melon. The entire vegetable is edible, but yellow summer squash is more perishable than its hearty winter counterpart. It is a nutrient-dense, health-promoting food.
Types
There are two main types of yellow summer squash characterized by shape: crookneck and straightneck. They offer the same nutrients but differ in shape. According to the World's Healthiest Foods, both summer squashes have a creamy-white or ivory-colored firm flesh and usually yellow skins. Crookneck squash is the original variety and is partially straight with a swan-like neck. It was genetically altered to develop the straightneck variety.
Basic Nutrient Values
One cup, or about 180 g, of crookneck or straightneck summer squash, cooked, provides 36 calories, 1 g of fat, 2 g of protein, 8 g of carbohydrates, 3 g of dietary fiber, 3 g of sugars and 0 mg of sodium. Summer squash is rich in several nutrients essential for human health, such as vitamins C and K, potassium and manganese. As a non-starchy vegetable, yellow squash is relatively low in carbohydrates.
Vitamins and Minerals
One cup, or about 180 g, of crookneck or straightneck summer squash, cooked, provides 9.9 mg of vitamin C or 16 percent of the recommended daily value or DV; 7.92 mcg of vitamin K or 13 percent of the DV; 306 mg of potassium or 12 percent of the DV; and 0.28 mg of the trace mineral manganese, or 13 percent of the DV according to ELook.org. Yellow squash is a source of two antioxidant phytochemicals, or disease-fighting plant compounds known as lutein and zeaxanthin. These compounds are related to beta-carotene. One cup of cooked yellow squash offers 0.57 mg.
Micronutrient Benefits
Vitamin C, according to the National Institutes of Health, is important for wound healing, promoting a healthy immune system, protein metabolism, and forming collagen, a fibrous protein that acts like "cement" holding ligaments and tendons together. Along with lutein and zeaxanthin, vitamin C helps to protect the body's cells from damage caused by oxygenated particles known as free radicals. Free radical damage may be associated with serious health conditions such as cancer and heart disease. Vitamin K is important for proper blood clotting and healthy bones while potassium regulates blood pressure. Manganese is important for bone formation and energy metabolism.
How to Enjoy
Summer squash may be grated or chopped and added to salads, soups, stews and sauces, such as spaghetti sauce, to increase the nutritive value of these foods. Yellow squash may be placed on a kebab, along with other vegetables, such as eggplant, mushrooms, onions and bell peppers and grilled or served raw with dip as an appetizer. For a warm side dish, make a ratatouille. Sauté diced yellow summer squash with diced onions, bell peppers and eggplant over medium heat. Add canned, diced tomatoes with some of the sauce. Simmer the mixture and season to taste.
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