Benefits and Nutritional facts about Yellow Squash
Yellow squash is a vegetable with a fine texture and mild flavor. This is the beneficial property of this crunchy veggie. It also contains many nutrients, which help to retain good health. In this article, we have mentioned some important use of yellow squash:-
Nutritional Benefits of Yellow Squash:
Degree in Nutrition:
As we all know that vegetables are the best source of nutrients because they contain 90 percent water and 10 percent dry matter. Out of which 90% is nutrient, 10% fiber, and only 1% carbohydrate.
Yellow squash is rich in Vitamin A, Thiamine or Vitamin B1, Niacin or Vitamin B3, and Folic Acid or Vitamin B9. These nutrients are very important for our body, which help to increase good health.
1.) Yellow squash is rich in vitamin A, which is beneficial for the formation of healthy tissues and cells. Moreover, it also helps to improve vision and the reproductive system. Which prevent night blindness?
2.) Vitamin B3 or Niacin present in yellow squash helps to maintain the health of the digestive tract. Moreover, it is also helpful for the formation of energy from carbohydrates, proteins, and fat.
3.) Vitamin B9 or Folic Acid present in yellow squash is necessary for bone development and liver production of blood cells. It prevents anemia and birth defects if consumed during pregnancy.
Health Benefits of Yellow Squash:
Yellow squash is healthy food and can prevent several diseases. It contains very fewer amounts of carbohydrates, fat, and cholesterol which help to maintain good health. Below we have mentioned some health benefits of yellow squash:
1.) Prevents Heart Diseases:
Yellow squash contains Vitamin B3 or Niacin. Which reduces the level of bad cholesterol (LDL) in our body and increases good cholesterol (HDL). It also prevents heart diseases like atherosclerosis, angina pectoris, and coronary artery disease.
2.) Control High Blood Pressure:
Yellow squash is rich in potassium which helps to control high blood pressure. High blood pressure is a common problem nowadays, which gives rise to various other diseases like heart attack and kidney failure.
3.) Prevents Cancer:
Yellow squash has phytonutrients called carotenoids. Which are beneficial for our health as they have the ability to prevent cancer by reducing inflammation of cells caused due to free radicals.
4.) Maintain Healthy Bones:
Yellow squash is rich in calcium, which helps to maintain healthy bones. It also helps to prevent osteoporosis by strengthening bone mass. Moreover, it decreases the risk of getting broken bones due to increased bone density.
5.) Increase Immunity Power:
Yellow squash has Vitamin C or Ascorbic Acid which is beneficial for our immune system. It also helps to enhance the function of white blood cells, which leads to increased immunity power.
6.) Prevents Anemia:
Yellow squash is rich in iron which prevents anemia by repairing red blood cells. Moreover, it keeps you active all day long by producing more energy from carbohydrates, proteins, and fat.
7.) Prevents Constipation:
Yellow squash is very gentle for your bowels as it contains high water content. It keeps you active all day long by removing toxins from the body and preventing constipation. If the problem of chronic constipation persists then go for a proper consultation with a doctor.
8.) Good For Skin:
Yellow squash keeps your skin healthy and glowing by removing toxins from the body. It maintains the pH balance of your skin, which helps to prevent acne and pimples.
9.) Good For Eyes:
Vitamin A present in yellow squash is beneficial for the eyes as it aids in eye development. Moreover, it prevents night blindness and early onset of macular degeneration, cataract, and corneal ulcers.
10.) Reduce Inflammation:
Yellow squash is rich in Vitamin C or Ascorbic Acid which makes it anti-inflammatory food.
Health Benefits of Yellow Squash Juice:
You can get many benefits by drinking yellow squash juice. It maintains blood pressure, strengthens immunity power, repairs red blood cells, and prevents constipation. Moreover, it reduces inflammation of joints and muscles by acting as an anti-inflammatory food.
How To Eat Yellow Squash?
Yellow squash has many varieties in size, shape, and color, but all of them are tasty. It is one of the most popular vegetables in America which can be eaten raw or cooked. Some of its recipes are mentioned below:
Yellow Squash Muffin Recipe:
2 cups yellow squash, 1/2 cup grated carrot, 1/4 cup coconut flour, 1/4 cup almond flour, 2 eggs, 1 tablespoon olive oil, 3 cloves garlic (minced), 1 small onion (chopped), 1 teaspoon salt,1/4 teaspoon pepper powder.
Firstly take a bowl and combine all dry ingredients in it. Now add wet ingredients to the dry mixture and blend everything. Then, fill it into a muffin tray and bake for 30-40 minutes at 350 degrees F or till the toothpick inserted in the center comes out clean.
Yellow Squash With Tomatoes Recipe
2 cups yellow squash (chopped), 1 teaspoon salt, 1/4 teaspoon pepper powder, 2 tablespoons olive oil, 1 teaspoon garlic (minced), 1/2 cup sliced tomatoes. Preparation: – Firstly take a bowl and combine all dry ingredients in it.
Add oil and mix again. Then add squash and toss to coat evenly. Spread the mixture into a baking dish and bake for 30 minutes at 375 degrees F or till the squash is cooked completely. After that, add tomatoes on top and bake for another 5 minutes. It’s ready to eat.
Calories in yellow squash cooked:
As per the USDA National Nutrient Database, 100 g of cooked yellow squash contains 23 calories. The cooked weight basis is taken into consideration for this article.
Nutritional facts about yellow squash:
100 g of yellow squash has 0 mg of sodium (0% RDA), 150 mg of potassium (3% RDA), and 1 g of protein. It has trace amounts of calcium, iron, and other nutrients.
Yellow squash is an excellent source of vitamin C, which is known for its antioxidant properties. It also has some B-vitamins and minerals like manganese, magnesium, copper, phosphorus, iron, etc.
It contains moderate amounts of carotenoids lutein and zeaxanthin which help in protecting the eyes from age-related eye disease.
Yellow squash recipes:
There are many dishes prepared with yellow squash. Some of them are:
1) Broiled Yellow Squash – Broiled yellow squash seasoned with salt and pepper is a very simple dish to make. It can be served as a side dish along with the main course.
2) Yellow Squash Casserole – Yellow squash casserole is a baked dish made with yellow squash, cream of mushroom soup, and cheese.
3) Cheesy Baked Squash Poles – This dish can be served as a main course or side dish. It is prepared by stuffing the halved yellow squash with ricotta cheese and seasoning it with salt and pepper.
4) Baked Squash – Baked squash is another easy dish to make with yellow squash. It can be served as a snack or a side dish.
5) Yellow Squash Soup – Delicious and creamy, the yellow squash soup can be served hot or cold.
Yellow squash nutrition facts cooked:
It provides about 1% of the daily recommended intake of vitamin A and 3% of vitamin C. It also has trace amounts of calcium, iron, magnesium, potassium, manganese, phosphorus, sodium, and zinc. It is a very good source of dietary fiber and vitamin B6.
It also contains carotenoids like beta-carotene and lutein which are known for their antioxidant properties. Researchers have found that these nutrients can play a vital role in protecting the eyes from age-related eye diseases such as macular degeneration and cataracts.
Yellow squash side effects:
There are no major side effects associated with yellow squash. However, some people may experience allergic reactions like itching, swelling of the face or throat, etc.
Some people may also experience stomach upset if they eat raw or undercooked yellow squash. People who are suffering from any health condition should take the advice of their doctor before including it in their diet.
is yellow squash healthy for you:
Yellow squash is an excellent source of vitamins and minerals. It also has antioxidants like beta-carotene, lutein, zeaxanthin, etc. These nutrients have been known to play a protective role in diseases such as age-related eye disease.
It is low in calories and provides about 1% of the daily recommended intake of vitamin A and 3% of vitamin C. It also has trace amounts of calcium, iron, magnesium, potassium, manganese, phosphorus, sodium, and zinc.
It is a very good source of dietary fiber and vitamin B6. It contains carotenoids like beta-carotene and lutein which are known for their antioxidant properties. Yellow squash is very good for overall health and also contains some anti-inflammatory compounds which can help in reducing inflammation in the body.
is yellow squash bad for you:
Yellow Squash is low in calories and rich in nutrients. It provides about 1% of the daily recommended intake of vitamin A and 3% of vitamin C. It also contains trace amounts of calcium, iron, magnesium, potassium, manganese, phosphorus, sodium, and zinc.
Yellow Squash is very low in saturated fat and cholesterol. It provided 14 grams of dietary fiber per 100-gram serving which is about 63% of the recommended daily intake for adults.
However, it should be avoided in case you are suffering from diabetes. Also, since it has some anti-inflammatory compounds it is not suitable for people who are suffering from arthritis or any other form of inflammatory disease.