History- Summer squash is a member of the Cucurbitaceae family and
is related to the melon and the cucumber. There are many varieties of summer
squash which vary in size, shape, color, and texture. The entire squash is
edible. Summer squash is characterized by a thinner, more tender rind than
winter squash. Some varieties include zucchini, which is long and narrow like a
cucumber and can be green or yellow, crookneck or straightneck. Crookneck and
straightneck are thinner at the stem and as the names imply, may be either
straight or curved at the neck. Patty-pan squash is a green or yellow squash
that is somewhat flat and round, with scalloped edges.
Health
Benefits- Summer squash
is an excellent source of and vitamin C and vitamin A through its carotenoids,
including beta-carotene. Vitamins C and A are two antioxidants which neutralize
free radicals and prevent cholesterol build-up and heart disease by preventing
the oxidation of cholesterol which can cause it to stick to artery walls and
form plaques. Water-soluble vitamin C also supports immune health while
fat-soluble beta-carotene is associated with reduced risk of atherosclerosis,
diabetes, and colon cancer. Both may be helpful in reducing the severity
of asthma and arthritis, as both have anti-inflammatory properties.
Beta-carotene is converted by the body to vitamin A, important for healthy skin
and a strong immune system. Summer squash is also a good source of magnesium,
important for bone health. Magnesium is also shown to promote relaxed, normal muscle
function and stabilize blood sugar and blood pressure. Also present are
manganese, fiber, and potassium. Potassium allows for the excretion
of excess sodium in the body. Excess sodium causes the body to hold onto excess
water in an attempt to equalize the levels of both. This can lead to water
retention and bloating. In addition to protein and calcium,
squash contains B vitamins such as folate, which is essential to heart
health and proper fetal development during pregnancy, as well as thiamine (B1),
riboflavin (B2), niacin (B3), and vitamin B6. B vitamins are essential to
healthy hair, skin and nails, and a deficiency can lead to dry, brittle
hair and nails, as well as a variety of skin conditions including acne,
psoriasis, and dandruff. B vitamins are also involved in metabolism and in
processing fat, protein and carbohydrates from food into energy. Summer squash
provides a source of phosphorus in addition to omega-3 fatty acids,
and zinc and copper. Omega 3 fatty acids are known to
help prevent erratic heart rhythm, normalize cholesterol levels in the
body, and they are even recommended to treat depression. Zinc is needed
for immune system support, healing wounds, and manufacturing
testosterone. Copper is thought to be helpful for reducing symptoms of rheumatoid
arthritis
Preparation- Look for glossy, unblemished skin, and
a somewhat tender consistency that gives slightly to pressure. It should be
stored in the refrigerator and can keep for up to a week or longer. Summer
squash can also be frozen following blanching. It should be washed in running
water before use. Summer squashes can be sliced and consumed uncooked, or
cooked in a variety of ways including sauté, baking, stuffed, etc.
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Squash summer