SQUASH

Health and Home issued November – December 2013 by Arlene May G. Corpus
Squash is loaded with vitamins and nutrients.

It is delicious for soups, breads, muffins, cakes,

cookies, and pies.

Ilonggos like “ginataang kalabasa with mongo and

alugbati.”
Nutrients
 For better nutrient retention and antioxidant
activity, steam rather than boil the squash

 Squash fruit and seeds contains varying

amounts of minerals: potassium (highest),
magnesium, manganese, phosphorus, iron,
calcium, sodium, copper, and zinc (lowest)

 Overall, the seeds have higher concentration of

minerals compared to the pulp.
http://elearning.jkuat.ac.ke/journals/ojs/index.php/jscp/article/view/907
Health Benefits
1. Protein – muscle building nutrient
2. Carbohydrates- balance the insulin metabolism
3. Dietary fiber – prevents colon cancer
4. Potassium- maintains the body’s fluid balance and control the
heartbeat
5. Phosphorus- keeps bones healthy
6. Vitamin A – boost immune system, offers protection against
emphysema
7. Lutein and zeaxanthin – help protect eye health filtering high –
energy ultraviolet rays that can damage our eyes’ lens and retina
8. Vitamin C – collagen production in the bones and speeds the healing
of wounds
http://www.aicr.org/foods-that-fight-cancer/squash.html
 Squash Seeds
1.Omega – 3 fatty acids – prevent bone inflammation like
arthritis.
2.Tryptophan – regulates appetite, pain, mood, and sleep,
which help battle feelings of insomnia and depression
3.Zinc – plays a major a role in fetus development and
children’s growth
4.Phytosterols – stimulating cholesterol and blocking its
absorption, thus reducing risk of heart disease
5.Copper – removes painful symptoms of rheumatoid
arthritis
http://voices.yahoo.com/the-nutritional-value-squash-6893504.html
6. Fiber
7. Iron
8. Folate
9. Manganese – functioning of thyroid and sex
hormones
10. Vitamin E – prevents destruction of vitamins A,
and C, fatty acids, and cell membrane.
11. Magnesium- helps in bone building
12. Vitamin B complex – promote normal appetite
13. Phytochemical coumarins – used as blood
thinner. http//www.allhealthytips.com/uncategorized/nutritional-value-of -squash