Squash is botanically a fruit although generally considered a vegetable. It is also called pumpkin, courge, calabaza, coyote melon, or gourd in different parts of the world. There are different shapes the most common being spherical, oval, and bottle-shaped. The color of the rind varies from green orange yellow white black and purple. Their pulp or flesh is generally orange or yellow. The center is filled with seeds.
This fruit contains one of the lowest amounts of fat and sodium. This makes it an ideal food for the prevention of high blood pressure.
The nutritional content of squash is fairly low providing 109kJ of energy per 100 grams. It is however rich in beta-carotene which is turned into vitamin A by the body. It is also rich in potassium and calcium. Its high fiber content creates a feeling of “fullness” when eaten.
Squash has laxative, diuretic, hypotensive and anti-carcinogenic properties.
Medical Application of Squash
- Hypertension: The extremely low level of sodium and very high level of potassium in squash prevent hypertension. This in turn prevents blood clots and resulting stroke.
- Renal disorders: Squash is a mild diuretic in the kidneys. It increases urine production and encourages elimination. It essentially helps flush the body of toxins and excess liquids.
- Arteriosclerosis and heart disease: it protects the walls of the blood vessels from hardening and thickening. This may eventually lead to a stroke.
- Heart disease: The high content of potassium in squash together with low fat and sodium promotes the development of a healthy heart. This in turn may prevent heart failure.
- Constipation: The soluble fiber in squash acts as a mild laxative because it is gentle on the intestine walls. Eating it also encourages bowel movement.
- Prevention of cancer: Squash and cabbage have the highest level of anti-carcinogenic properties. These foods contain beta-carotene, vitamin C, and fiber. These three are the most effective and proven anti-carcinogenic vegetable-based substances known to man.
- Stomach disorders such as excess stomach acid, indigestion, heartburn, and gastroduodenal ulcers: the alkaline mineral salts found in squash flesh neutralize excess stomach acid. It is also gentle and protects the stomach lining.
Preparation and Use
- Cooked: Boil the squash on its own or use it in soups and stews. Do not add salt because this would negate its properties.
- Puree: Blend the squash with milk after cooking. Sweeten using honey depending on personal preference.
- Baked: Cut the squash into pieces and remove the seeds. Remove the rind although this depends on personal preference. Bake the pieces in the oven until golden brown. Eat plain, sweetened with honey, or combined with fruit.
- Roasted: Pumpkin seeds may also be roasted as a healthy snack. After removal from the pulp, they should be rinsed and roasted. Eat them plain or add herbs to taste. They are especially helpful for men by promoting healthy levels of testosterone.
Nutritional Value
