Squash is a nutrient-rich food that can be a good addition to a well-balanced diet. Squash can be loosely grouped into summer squash or winter squash, depending on when they are harvested. Common types of squash include pumpkin, zucchini, spaghetti and butternut. This food product can supply a lot of vitamins and minerals to your body.
Calories and Fat
According to the U.S. Department of Agriculture, or USDA, a 1/2 cup serving of cooked squash has 20 calories and no fat. A 1/2 cup serving of raw squash, cubed, also has 20 calories and no fat. This can be a good choice for people who are trying to lose or maintain a healthy weight. A serving of squash can be prepared and served with a meal to provide a low-calorie and nutritious side dish.
Vitamin C
According to the University of Georgia Department of Foods and Nutrition, zucchini and summer squash are a good source of vitamin C. Vitamin C helps the body fight infection and heal wounds. It may also help reduce your risk of heart disease and certain types of cancer. The USDA states that a 1/2 cup serving of cooked squash supplies 8 percent of the recommended daily intake of vitamin C, while a 1/2 cup serving of raw squash supplies 10 percent of this intake.
Vitamin A
The USDA recognizes winter squash and pumpkin as rich sources of vitamin A. The University of Georgia recommends choosing one to two servings of vitamin A-rich foods each day. This is because vitamin A helps to support healthy vision, healthy lungs and skin and also decreases the risk of heart disease and some types of cancer. The USDA states that a 1/2 cup serving of cooked squash has 4 percent of the recommended daily intake of vitamin A, while a 1/2 cup serving of raw squash can supply 15 percent of this vitamin.
Fiber
According to the USDA, a 1/2 cup serving of raw or cooked squash has 4 g of carbohydrates. Fiber comprises 1 g of these carbohydrates, making squash a source of fiber. Fiber helps to promote satiety and prevent overeating. Therefore, squash can be a good and filling choice in order to maintain a healthy body weight.
Selection
According to the University of Maine, it is important to select good kinds of squash. Squash that are a medium size offer a mild and firm texture. Squash should be firm, and the skin should be glossy and without bruises and decay. Squash that is shriveled and dried out may not offer good flavor or quality of nutrition.
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