Squash, winter

We are just beginning to discover the wealth of nourishment supplied by the mildly sweet flavored and finely textured winter squash, a vegetable that was once such an important part of the diet of the Native Americans that they buried it along with the dead to provide them nourishment on their final journey. Winter squash is available from August through March; however, they are at their best from October to November when they are in season.

Winter squash, members of the Cucurbitaceae family and relatives of both the melon and the cucumber, come in many different varieties. While each type varies in shape, color, size and flavor, they all have hard protective skins that are difficult to pierce that gives them a long storage life of up to six months and a hollow inner seed containing cavity.

This chart graphically details the %DV that a serving of Squash, winter provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Squash, winter can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Squash, winter, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Health Benefits

Phytonutrients that Promote Optimal Health

Although not as potent as root vegetables like burdock, garlic or onion, winter squash have been found to have anti-cancer type effects. Phytonutrient research on squash is still limited, but some lab studies have shown vegetable juices obtained from squash to be equal to juices made from leeks, pumpkin, and radish in their ability to prevent cell mutations (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 problematically enlarged, 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.

A Variety of Health-Promoting Nutrients

Winter squash, unlike its summer equivalent, can be harvested very late into the fall, has a longer storage potential, and still provides an outstanding variety of conventional nutrients. Winter squash emerged from 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 and anti-inflammatory properties. Beta-carotene is able to prevent the oxidation of cholesterol in the body. Since oxidized cholesterol is the type that builds up in blood vessel walls and contributes to the risk of heart attack and stroke, getting extra beta-carotene in the diet may help to prevent the progression of atherosclerosis.

It may also protect against diabetic heart disease and may be useful for preventing other complications caused by free radicals often seen in long-term diabetes. Additionally, intake of foods such as winter squash that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.

Studies have also shown that a good intake of beta-carotene can help to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals.

Finally, beta-carotene's anti-inflammatory effects may help to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid 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 C may be able to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis and also to prevent the progression of conditions like atherosclerosis and diabetic heart disease. 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 fiber found in winter squash is also able to prevent cancer-causing chemicals from attacking colon cells. This is one of the reasons why diets high in fiber-rich foods have been associated with a reduced risk of colon cancer.

Folate to Help Prevent Birth Defects and Heart Attack and Support Colon Health

The folate found in winter squash may help to prevent certain birth defects if taken by women before and during pregnancy. Folate is also needed by the body to break down a dangerous metabolic byproduct called homocysteine, which can directly damage blood vessel walls. Since high levels of homocysteine are associated with an increased risk for heart attack and stroke, getting plenty of folate in the diet is a good idea.

Folate has also been shown to help protect colon cells from the effects of cancer-causing chemicals. In fact, diets high in folate-rich foods 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 and relatives of both the melon and the cucumber, come in many different varieties. While each type varies in shape, color, size and flavor, they all share some common characteristics. Their shells are hard and difficult to pierce, enabling them to have long storage periods between one and six months. Their flesh is mildly sweet in flavor and finely grained in texture. Additionally, all have seed-containing hollow inner cavities.

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 orange patches and pale yellow-orange flesh, this squash has a unique flavor that 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 sweet than many other varieties.
• Turban squash: Green in color and either speckled or striped, this winter squash has an orange-yellow flesh whose taste is reminiscent of hazelnuts.
• Pumpkins: The pumpkin with the most flesh and sweetest taste is the small sized one known as sugar or pie pumpkin, the latter referring to its most notable culinary usage.

History

Modern day squash developed from the wild squash that originated in an area between Guatemala and Mexico. While squash has been consumed for over 10,000 years, they were first cultivated specifically for their seeds since earlier squash did not contain much flesh, and what they did contain was very bitter and unpalatable. As time progressed, squash cultivation spread throughout the Americas, and varieties with a greater quantity of sweeter-tasting flesh were developed. Christopher Columbus brought squash back to Europe from the New World, and like other native American foods, their cultivation was introduced throughout the world by Portuguese and Spanish explorers. Today, the largest commercial producers of squash include China, Japan, Romania, Turkey, Italy, Egypt, and Argentina.

How to Select and Store

Winter squash is easily prone to decay, so it is important to carefully inspect it before purchase. Choose ones that are firm, heavy for their size and have dull, not glossy, rinds. The rind should be hard as soft rinds may indicate that the squash is watery and lacking in flavor. Avoid those with any signs of decay, which manifest as areas that are water-soaked areas or moldy.

Winter squash has a much longer storage life than summer squash. Depending upon the variety, it can be kept for between one week to six months. It should be kept away from direct exposure to light and should not be subject to extreme heat or extreme cold. The ideal temperature for storing winter squash is between 50-60°F (about 10-15°C). Once it is cut, cover the pieces of winter squash in plastic wrap and store them in the refrigerator, where they will keep for one or two days. The best way to freeze winter squash is to first cut it into pieces of suitable size for individual recipes.

How to Enjoy

For some of our favorite recipes, click Recipes.

Tips for Preparing Winter Squash:

After washing winter squash, cut it in half and remove the seeds and fibrous material in the cavity. Depending upon the recipe preparation, you can either use it peeled or unpeeled.

Alternatively, pierce the squash near the stem with a knife to allow any steam to escape, then bake in a 350°F(175°C) oven for 45 minutes to an hour, until a knife can be easily inserted near the stem. As you would before carving a pumpkin, cut out a small circle around the stem, remove this piece from the squash, and scoop out the seeds and fibrous material in the cavity.

A Few Quick Serving Ideas:

Top puréed cooked winter squash with cinnamon and maple syrup.

Steam cubes of winter squash and then dress with olive oil, tamari, ginger and pumpkin seeds.

Top "strings" of spaghetti squash with pasta sauce.

Add cubes of winter squash to your favorite vegetable soup recipe.

Individual Concerns

Winter squash is not a commonly allergenic food, is not known to contain measurable amounts of oxalates or purines and is also not included in the Environmental Working Group's 2009 report "Shopper's Guide to Pesticides" as one of the 12 foods most frequently containing pesticide residues.

Nutritional Profile

Winter squash is an excellent source of vitamin A. It is also a very good source of vitamin C, potassium, dietary fiber, and manganese. In addition, winter squash is a good source of folate, omega-3 fatty acids, thiamin, copper, vitamin B5, vitamin B6, niacin and copper.

For an in-depth nutritional profile click here: Winter squash.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Squash, winter is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Winter squash, baked, cubes 1.00 cup 205.00 grams 79.95 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating vitamin A 7291.85 IU 145.8 32.8 excellent vitamin C 19.68 mg 32.8 7.4 very good potassium 895.85 mg 25.6 5.8 very good dietary fiber 5.74 g 23.0 5.2 very good manganese 0.43 mg 21.5 4.8 very good folate 57.40 mcg 14.3 3.2 good omega 3 fatty acids 0.34 g 14.2 3.2 good vitamin B1 (thiamin) 0.17 mg 11.3 2.6 good copper 0.19 mg 9.5 2.1 good tryptophan 0.03 g 9.4 2.1 good vitamin B6 (pyridoxine) 0.15 mg 7.5 1.7 good vitamin B3 (niacin) 1.44 mg 7.2 1.6 good vitamin B5 (pantothenic acid) 0.72 mg 7.2 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Squash, winter

References

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