Summer Squash

Summer squash, also known as Zucchini or Italian Marrow, is a common summer vegetable found in most parts of the world. Summer squash is unique among the species since it is harvested before the outer skin hardens and the vegetable completely matures, a feature very different than its winter counterpart. Growing on the ground in bush like clusters, a healthy plant can produce a large number of vegetables in any home garden.
Used in a diverse number of dishes, from breads to pastries, you are sure to find a unique use for this versatile ingredient. While summer squash is native to South America, the common form of squash enjoyed today was actually created in Italy. While the green, elongated version tends to be the most popular, a number of unique varieties are grown around the world today.

Key Nutrients

Summer squash is a great source of vitamin B1, vitamin C, folic acid, pantothenic acid and potassium. Squash is also a great source of dietary fiber, and is especially low in fat content.

Health Benefits

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer.Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Vitamin B1 – Thiamine is an important vitamin since it breaks down sugars in the body. Thiamine also helps to support nerve and heart health.

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.

Potassium – Potassium is an essential mineral which aids in fluid regulation, protein synthesis and cardiovascular health. High levels of potassium are associated with reduced risk for stroke, improved blood pressure control as well as bone health.

Season

Summer squash is planted in early spring, and is available throughout the summer months. Due to its popularity and ability to grow in greenhouses, you can find this common vegetable year round in most supermarkets.

Nutrition Information

Per 1 Cup (125 grams):

Calories (cKal): 21
Protein (grams): 1.5
Total Fat (grams): .4
Carbohydrates (grams): 3.86
Fiber (grams): 1.2

Buying and Storing

When buying summer squash, make sure it is free from holes, mold and blemishes. When picked from the garden, you can store the summer squash on your countertop for up to one week. If you buy summer squash from the store, make sure to place it in the refrigerator, where is can be stored for up to five days.

Best Way to Add to Diet

Summer squash can be consumed in a number of ways. First, raw summer squash makes a great addition to any crudité. Slice the summer squash and blend with a bit of olive oil and vinegar to make a great grilled vegetable. Summer squash makes a great summertime soup, and can be used to make breads and pastries as well.