Squash are some of the oldest cultivated crops on earth. Archaeological data trace their origins back 10,000 years ago in Mesoamerica. They were famously one of the Three Sister crops, cultivated by Native Americans, who eventually shared them with European settlers. These three vegetables were commonly grown together and included corn (maize), beans, and squash. They provided the staple elements of the diet of early American culture and a number of other cultures throughout the region.
Squash is often identified as a vegetable because it is a broad term that encompasses a number of different foods, which include pumpkins, zucchinis, courgettes, and marrows. There many overlapping characteristics that belong to the genus Cucurbita. The individual species include dozens of varieties like buttercup, Hubbard, cushaw, acorn, summer, autumn, and winter squash. These classifications depend on when the squashes ripen, and what flavor and health benefits the users are trying to gain. Let’s explore how squash benefits human health:
1.
Anti-inflammatory
Capacity-Although talking about inflammation usually includes a
discussion of arthritis or gout,
it can occur throughout the body and is often a symptom of other conditions,
like a fever
that is a signal of an infection attacking the body. The anti-inflammatory
activity of squash is due to the presence of omega-3 fatty acids, carotenoids
like lutein, zeaxanthin, and beta-carotene as well as somewhat unusual
anti-inflammatory polysaccharides called homogalacturonan.
Squash reduces gastric and duodenal ulcer
reduction, as well as to general anti-inflammation of the cardiovascular
system. Inflammation in the body is closely linked to type-2 diabetes, which is
yet another way in which it can help those suffering from that condition.
Most diseases are associated with high levels of inflammation throughout the
body.
The antioxidants found in squash may help
reduce overall levels of inflammation. Vitamin A directly reduces inflammation,
and this fruit has more than enough of this vitamin to do just that.
Inflammation in the body is linked to certain conditions like heart disease,
and cancer. Diets that frequently incorporate significant amounts of
nutrient-dense sources of fiber are correlated with low markers and signs of
inflammation throughout the entire body.
2.
Boosts Immunity-Squash
is an important source of many nutrients including vitamin C, magnesium, and
other antioxidant compounds.
They are important antioxidant components in the body, which help to neutralize
free radicals throughout the body. Free radicals are the dangerous by-products
of cellular metabolism,
and they have been connected with many illnesses including cancer, heart
diseases, and premature aging.
Vitamin
A also boosts immunity by helping to prevent minor infections, coughs, and
colds. Ultimately, vitamin A helps keep all these things in check by aiding the
body with the reduction of inflammation. Squash also aids in immunity because
it supplies another important vitamin: vitamin C. Vitamin C is also touted for
its immune boosting abilities. Adequate levels of vitamin C are necessary for
the body to function and to properly repair itself.
3.
Improves Healthy
Lungs and Vision-The vitamin in highest quantities within squash is vitamin
A, and studies have linked vitamin A to a reduction in emphysema,
particularly for those who are consistently exposed to carcinogens like
cigarette smokers. There is also an important carotenoid called
beta-cryptoxanthin that has been linked to a reduction in the occurrence of
lung cancer.
Lung cancer is one of the most common forms of this terrible
disease, so an increase in foods that contain vitamin A can be a very important
protective element. It may be hard to believe, but a single serving of squash
can contain more than 400% of your daily requirement for vitamin A due to the massive
amount of beta-carotene found in it.
Beta-carotene can actually be split by an enzyme to form vitamin A, but the
body will only convert as much as is necessary.
In other words, eating this wonderful vegetable will give
your body all the vitamin A it needs with plenty of beta-carotene to spare.
Beta-carotene is an antioxidant compound essential for good eye health.
High levels of beta-carotene have been connected with reduced chances of
macular degeneration, cataracts, glaucoma, and other vision issues.
Squash promotes healthy lungs and vision through the use of its nutrients and
vitamins A and C, lutein, and zeaxanthin. Vitamin A can help keep your eyes
strong as well as other connective tissues such as those found in your lungs or
elsewhere throughout the body. The carotenoids lutein and zeaxanthin found in
squash have also been shown to benefit vision. They are connected with better
overall eyesight and can protect your eyes from damage and stress.
4.
Manages
Diabetes-Proper, regulated metabolism of sugar in
the body is the best way to manage the symptoms of
diabetes, a disease which afflicts millions of people all around the world. Squash
is a great source of B-complex vitamins, all of which are essential in
metabolic activity. Furthermore, certain types of squash contain good amounts
of dietary fiber.
Winter squash has a very
low glycemic index, which stabilizes sugar levels.
Pectin is an essential element in blood sugar regulation
throughout the body, making sure that the insulin and glucose activities within
the body remain constant and smooth. This ensures proper function of different
organ systems and a reduction in the plunges and peaks that can make the life
of diabetics’
difficult. Incorporating more vegetables and fruits
into one’s diet is often recommended from individuals suffering from illnesses
like diabetes.
Squash
is filling, but is also low in calories and high in nutrients. Diabetes
patients will find incorporating squash into their diets may help them lose
weight. Although not all squash is low in carbohydrates, they may still have a
positive effect on someone who is trying to maintain steady, healthy blood
sugar levels. Unique polysaccharides, the basic structure of carbohydrates,
within some squash have been shown to reduce overall blood glucose levels. The
antioxidants found in squash also prevent or lower oxidative stress within the
body, which can help manage some of the complications associated with diabetes.
5. Prevents Infections-The natural
immune-boosting ability of squash is great for general illnesses, but specific
toxins and foreign bodies can also cause serious health issues. The seeds of
squash can also be eaten or chewed to get a number of health benefits. These
seeds have been directly connected
to antiparasitic, antimicrobial, and antifungal activity within the body,
protecting us from a wide variety of diseases, including tapeworms and other
intestinal parasites.
The
same vitamins in squash that help boost the body’s immune system, also aid
squash’s ability to ward off infections. An overactive immune system may result
in inflammation, but squash helps to keep the immune system steady so it is
ready to keep minor infections and other infections at bay.
Squash
fights infections with the help of its many vitamin and nutrients. The vitamins
in squash can also help keep small infections from developing into larger more
serious infections. This makes squash soup a perfect choice for those who feel
their immune system is fighting something or just needs a quick, efficient
boost.
6.
Protects Heart
Health-The magnesium and potassium present in squash combine to
form a very effective
defense line against cardiovascular issues. Potassium is a vasodilator, which
means that it relaxes the tension of blood vessels and arteries thereby
increasing blood flow and reducing the stress on
the heart.
This also increases oxygenation to various organs of the body
and improves their functioning. The fiber, including pectin, found in squash is
very good at scraping excess cholesterol from the walls of arteries, thereby
reducing the chances of atherosclerosis,
heart attack, and stroke. The high levels of folate in squash are able to
neutralize harmful levels of homocysteine that builds up in the body. Homocysteine
has been linked to increased chances of developing cardiovascular diseases.
“You know when you get your first asparagus, or your first acorn
squash, or your first really good tomato of the season, those are the moments
that define the cook's year. I get more excited by that than anything else.” (Mario Batali) [i]
[i] Sources used:
·
“7 Amazing Benefits of Squash” by John Staughton
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