Zucchini and yellow squash are two types of summer squash. Sometimes this type of squash is also called Italian marrow or vegetable marrow. Although stores sell them throughout the year, they are freshest between May and July, since this is when they are in season.
Nutrition
Zucchini and yellow squash have similar nutritional profiles, according to the University of Illinois, with most of the nutrients found in or just below the peel. One medium zucchini contains 25 calories, 2 g of fiber and 2 g of protein. It also contains 60 percent of the daily value for vitamin D, 30 percent of the daily value for vitamin C, 15 percent of the daily value for vitamin A, 10 percent of the daily value for folate, thiamine, magnesium and vitamin B-6, 6 percent of the daily value for phosphorus and iron and 4 percent of the daily value for calcium, zinc, niacin and riboflavin. Summer squash, such as zucchini and yellow squash, is also a good source of manganese, copper and vitamin K.
Possible Health Benefits
Summer squashes contain beta carotene, fiber, folate and vitamin C, which may help to prevent heart disease, cancer, arthritis and asthma, according to the Today's Women and Health website. They also contain lutein, which may help to prevent eye strain, and vitamin A, vitamin C and omega-3 fatty acids which may help to promote memory.
Selection
Make sure to pick zucchini and yellow squash that are heavy for their size, and firm with no soft spots. They should be deep green or glossy yellow, according to the University of Florida. Fresher squash is best since it contains more nutrients.
Warning
People with kidney or gallbladder problems may want to avoid eating summer squash since they contain oxalates, according to the Oxalosis & Hyperoxaluria Foundation. The oxalates may also slightly lower calcium absorption, but usually not enough to outweigh the nutritional and health benefits from eating the squash.
Uses
Summer squash can be used in both sweet and savory dishes. They can be grated and added to breads or muffins, or sliced and sauteed with other vegetables. They can be eaten raw in sandwiches or with dip. Even the blossoms can be eaten raw or cooked. Spices such as cumin, dill, marjoram, parsley, rosemary and savory go particularly well with zucchini and yellow squash when used in moderation, according to the University of Illinois. Extra squash can be grated or sliced and frozen for future use.
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