winter squash. butternut, acorn squash, pumpkins are all in the same family. High in fiber, nutrient dense, 63 calories a serving, no fat.Click Here For PEERtrainer Diet TipsWeight Loss Motivation 101
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Phytonutrients that Promote Optimal Health
Although not as potent as root vegetables like burdock, garlic oronion, winter squash have been found to have anti-cancer type effects.Phytonutrient research on squash is still limited, but some lab studieshave shown vegetable juices obtained from squash to be equal to juicesmade from leeks, pumpkin, and radish in their ability to prevent cellmutations (cancer-like changes).
Supports Men's Health
In research studies, extracts from squash have also been found to help reduce symptoms of a condition occurring in men called benign prostatic hypertrophy,or BPH. In this condition, the prostate gland becomes problematicallyenlarged, which can cause difficulty with urinary and sexual function.Particularly in combination with other phytonutrient-containing foods,squash may be helpful in reducing BPH symptoms.Promote Lung Health
Consuming foods rich inbeta-cryptoxanthin, an orange-red carotenoid found in highest amountsin pumpkin, corn, papaya, red bell peppers, tangerines, oranges andpeaches, may significantly lower one's risk of developing lung cancer.A study published in Cancer Epidemiology, Biomarkers and Preventionreviewed dietary and lifestyle data collected from over 60,000 adultsin China and found that those eating the most crytpoxanthin-rich foodsshowed a 27% reduction in lung cancer risk. When current smokers wereevaluated, those who were also in the group consuming the mostcryptoxanthin-rich foods were found to have a 37% lower risk of lungcancer compared to smokers who ate the least of these health-protectivefoods.Additionally, if you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-richfoods, such as winter squash, part of your healthy way of eating maysave your life, suggests research conducted at Kansas State University.
While studying the relationship between vitamin A, lunginflammation, and emphysema, Richard Baybutt, associate professor ofnutrition at Kansas State, made a surprising discovery: a commoncarcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin Adeficiency.
Baybutt's earlier research had shown that laboratory animalsfed a vitamin A-deficient diet developed emphysema. His latest animalstudies indicate that not only does the benzo(a)pyrene in cigarettesmoke cause vitamin A deficiency, but that a diet rich in vitamin A canhelp counter this effect, thus greatly reducing emphysema.
Baybutt believes vitamin A's protective effects may helpexplain why some smokers do not develop emphysema. "There are a lot ofpeople who live to be 90 years old and are smokers," he said. "Why?Probably because of their diet…The implications are that those whostart smoking at an early age are more likely to become vitamin Adeficient and develop complications associated with cancer andemphysema. And if they have a poor diet, forget it."If you or someone you love smokes, or if your work necessitatesexposure to second hand smoke, protect yourself by making sure that atleast one of the World's Healthiest Foods that are rich in vitamin A,such as winter squash, is a daily part of your healthy way of eating.
A Variety of Health-Promoting Nutrients
Winter squash, unlike its summer equivalent, can be harvested verylate into the fall, has a longer storage potential, and still providesan outstanding variety of conventional nutrients. Winter squash emergedfrom our food ranking system as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C, potassium, dietary fiber and manganese. In addition, winter squash emerged as a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid. How does this amazing array of nutrients support our health?
One of the most abundant nutrients in winter squash,beta-carotene, has been shown to have very powerful antioxidant andanti-inflammatory properties. Beta-carotene is able to prevent theoxidation of cholesterol in the body. Since oxidized cholesterol is thetype that builds up in blood vessel walls and contributes to the riskof heart attack and stroke, getting extra beta-carotene in the diet mayhelp to prevent the progression of atherosclerosis.
It may also protect against diabetic heart disease and may beuseful for preventing other complications caused by free radicals oftenseen in long-term diabetes. Additionally, intake of foods such aswinter squash that are rich in carotenoids may be beneficial to bloodsugar regulation. Research has suggested that physiological levels, aswell as dietary intake, of carotenoids may be inversely associated withinsulin resistance and high blood sugar levels.
Studies have also shown that a good intake of beta-carotene canhelp to reduce the risk of colon cancer, possibly by protecting coloncells from the damaging effects of cancer-causing chemicals.
Finally, beta-carotene's anti-inflammatory effects may help toreduce the severity of conditions like asthma, osteoarthritis, andrheumatoid arthritis, which all involve inflammation.
Other nutrients found in winter squash are also useful for a number of different conditions. The potassium in winter squash may help to lower blood pressure, and the vitamin Cmay be able to reduce the severity of conditions like asthma,osteoarthritis, and rheumatoid arthritis and also to prevent theprogression of conditions like atherosclerosis and diabetic heartdisease. Fiber to Fight Heart Disease and Colon Cancer
In addition to its ability to lower high cholesterol levels, which reduces the risk of heart disease, the fiberfound in winter squash is also able to prevent cancer-causing chemicalsfrom attacking colon cells. This is one of the reasons why diets highin fiber-rich foods have been associated with a reduced risk of coloncancer.
Folate to Help Prevent Birth Defects and Heart Attack and Support Colon Health
The folatefound in winter squash may help to prevent certain birth defects iftaken by women before and during pregnancy. Folate is also needed bythe body to break down a dangerous metabolic byproduct called homocysteine,which can directly damage blood vessel walls. Since high levels ofhomocysteine are associated with an increased risk for heart attack andstroke, getting plenty of folate in the diet is a good idea.
Folate has also been shown to help protect colon cells from theeffects of cancer-causing chemicals. In fact, diets high in folate-richfoods are associated with a significantly reduced risk of colon cancer,especially in people who have a history of alcohol use.
Description
Winter squash, members of the Cucurbitaceae family andrelatives of both the melon and the cucumber, come in many differentvarieties. While each type varies in shape, color, size and flavor,they all share some common characteristics. Their shells are hard anddifficult to pierce, enabling them to have long storage periods betweenone and six months. Their flesh is mildly sweet in flavor and finelygrained in texture. Additionally, all have seed-containing hollow innercavities.
Varieties of winter squash include:
- Butternut squash: Shaped like a large pear, this squash has cream-colored skin, deep orange-colored flesh and a sweet flavor.
- Acorn squash: With harvest green skin speckled with orangepatches and pale yellow-orange flesh, this squash has a unique flavorthat is a combination of sweet, nutty and peppery.
- Hubbard squash: A larger-sized squash that can be dark green,grey-blue or orange-red in color, the Hubbard's flavor is less sweetthan many other varieties.
- Turban squash: Green in color and either speckled or striped,this winter squash has an orange-yellow flesh whose taste isreminiscent of hazelnuts.
- Pumpkins: The pumpkin with the most flesh and sweetest tasteis the small sized one known as sugar or pie pumpkin, the latterreferring to its most notable culinary usage.
