Anticancer Foods: Squash Uses & Benefits

large multi-colored zucchini lie on a dark background. High quality photo

Looking for a comforting food staple loaded with nutrition and health benefits? Incorporate squash right away into your diet. Squash is a versatile vegetable that can be used in many dishes. It is packed with vitamins, minerals, and antioxidants, making it a great choice for anyone looking to improve their health. Not only is squash low in calories and fat, but it also has anti-cancer properties, which makes it an ideal addition to a balanced diet.

What Is Squash?

Squash is a group of many cultivars of the plant genus Cucurbita, including five edible species. Squash can be broadly categorized into summer squash and winter squash, depending on when they are harvested and consumed. Summer squash, such as zucchini, globe squash, and pattypan, are harvested while immature and have thin, edible skins. Winter squash, such as butternut, acorn, spaghetti, kabocha, and pumpkin, are harvested at maturity when their rinds harden.

How Is Squash Used?

Squash is one of the most popular vegetables in the world and is a staple in many different cultures. It can be prepared in a variety of ways, such as steamed, boiled, roasted, grilled, baked, and sauteĢed. Squash is often used in salads, soups, stews, casseroles, pasta dishes, omelets, side dishes, and more. It is also a great addition to any stir fry or vegetable medley.

The most commonly used squash in the United States is butternut squash, acorn squash, spaghetti squash, and pumpkin. The bright orange flesh of butternut squash is sweet and nutty and it can be used in a variety of dishes. Acorn squash has dark green skin with deep ridges and sweet yellow-orange flesh. Spaghetti squash has a mild flavor and contains thin strands of flesh that resemble spaghetti when cooked. Pumpkin is an incredibly versatile ingredient that can be used in savory dishes as well as desserts.

What Are The Health Benefits Of Squash?

Studies have found that consuming squash can improve your overall health and provide many health benefits.

Eye Health: Squash contains beta-carotene and lutein, which are powerful antioxidants that can help protect your eyes from damage caused by free radicals and ultraviolet (UV) light exposure. Additionally, squash is also rich in vitamin A, which helps to reduce your risk of developing cataracts.

Heart Health: Squash is a great source of potassium, which can also help to improve heart health by promoting healthy blood flow and preventing blood clots. Additionally, squash is also a good source of fiber, which can help to reduce your risk of developing heart disease.

Digestion: Squash is rich in dietary fiber, which can help to improve digestion and prevent constipation. Fiber helps to keep the digestive tract healthy by increasing the number of healthy bacteria in the gut and improving bowel movements.

Diabetes: Squash is a low-glycemic food, meaning that it does not cause a large spike in blood sugar levels after consumption. Eating squash regularly can help to stabilize blood sugar levels, which is beneficial for those with diabetes or prediabetes.

Immunity Squash contains many vitamins and minerals that can help to boost immune system function. Vitamin C, vitamin A, and zinc are all essential for maintaining a strong immune system, and all of these nutrients can be found in squash. Additionally, squash also contains antioxidants that can help to fight off free radicals, which can lead to cell damage and disease.

What Makes Squash An Anticancer Food?

Squash contains antioxidants such as carotenoids and flavonoids that are beneficial in reducing the risk of certain cancers. Carotenoids act as powerful antioxidants that scavenge free radicals and can neutralize damage caused by oxidation. Flavonoids have strong anti-inflammatory properties and may reduce the risk of some cancers.

The high levels of fiber in squash can help to cleanse the body of toxins and reduce the risk of certain types of cancer. Fiber helps to promote regularity and improve digestive health, which can lead to a lower risk of colorectal cancer.

Studies have shown that squash consumption can help protect against certain types of cancer, including the mouth, pharynx, larynx, and lung cancer. All-in-all, squash is a nutritious and delicious addition to any healthy diet. No matter how you choose to use it, adding squash to your diet is sure to be beneficial!

References

Health Benefits

  1. https://www.sciencedirect.com/science/article/pii/S0254629919316722#fig0001
  2. https://www.sciencedirect.com/science/article/pii/B9780128127803000143
  3. https://www.scielo.br/j/cta/a/65XCHM4LhwWKQLqmZLCFCwq/?format=html&lang=en
  4. https://www.webmd.com/diet/health-benefits-squash
  5. https://www.betterhealth.vic.gov.au/health/healthyliving/squash-health-benefits
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588743/
  7. https://pubmed.ncbi.nlm.nih.gov/11594942/
  8. https://pubmed.ncbi.nlm.nih.gov/27377091/

Anti-cancer

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7221643/
  2. https://www.aicr.org/cancer-prevention/food-facts/squash-winter/#:~:text=The%20Cancer%20Research,lower%20risk%20of%20overall%20cancer
  3. https://www.webmd.com/food-recipes/butternut-squash-health-benefits#:~:text=Butternut%20squash%20is%20high%20in,fiber%20helps%20with%20blood%20sugar.
  4. https://www.helpguide.org/articles/diets/cancer-prevention-diet.htm
  5. https://www.nature.com/articles/srep06161
  6. https://pubmed.ncbi.nlm.nih.gov/28708122/

 

DISCLAIMER

The information provided on this website/blog/social media platform is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. We assume no liability for any reliance on the information provided herein.

Chef Shedric

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