Nutrient Brief: Succulent Squash (all Varieties) AND Pumpkin Seeds

Pumpkins and other gourds are not just useful for pretty fall decorations and spooky holiday carving.  Pumpkins are just one of the many varieties of winter squash which also include acorn, butternut, spaghetti, delicatta—among many other lesser known types.  Squash is actually native to the American continent, though some current variations were cross-cultivated when Europeans settled.  

The winter squash are distinguished by their hard exterior.  This helps keep them fresh for up to 3 months once they are harvested as long as they do not have any cuts or bruising, which means you can enjoy them throughout the entire season!

Despite the many varieties of winter squash, they all have similar nutritional benefits.  They contain considerable amounts of Vitamin A.  The darker the skin, the higher the amount of beta-carotene the squash contains (as evinced in the dark orange color of the flesh).  This vitamin has been found to boost immunity, aid in vision, and help keep skin healthy.  

Squash also contains Vitamin C and many of the B vitamins which also help the body’s cells fight infection and stay strong and healthy.  Some of the other nutritional benefits include mild anti-inflammatory benefits (omega-3 fatty acids), antioxidants, and blood sugar regulation.  Most types contain approximately 80 calories in a one cup serving, with about 5 grams of filling fiber.  They also make it on most lists for high levels of potassium.

Many people have enjoyed pumpkin seeds, but the seeds from other winter varieties can be consumed in much the same manner.  You can eat them raw, add them to recipes to boost the nutritional profile or roast them for a healthy snack.  They contain omega 3’s, manganese, magnesium, phosphorus, and zinc –all of which assist the body in a number of ways.

If you are intimidated by prepping yourself, many times you can find frozen, pre-cut fresh or canned varieties at many of the local stores.  Frozen fruits and vegetables (as long as they are not laden with butter and sodium) can be just as good or better than fresh options since they are flash frozen at the peak of freshness thus the nutritional content does not have a chance to degenerate.

The flesh is great for soups/chili, sautéing, roasting, mashing and even steaming.  It can add bulk without adding calories, as in adding the puree in macaroni and cheese to take the place of some of the cheese, and add in some of your fruit and vegetable servings for the day!