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Super Foods that Heal Vegetables SQUASH
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| Super Foods that Heal - SQUASH |
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| Written by Toma Grubb | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Thursday, 23 November 2006 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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SQUASH Health Benefits of Squash  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 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 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 squash are also useful for a number of different conditions. The potassium in 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 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. The fiber found in vegetables has also been shown to alleviate the uncomfortable symptoms of diarrhea and constipation in patients suffering from irritable bowel syndrome.Anti-Cancer Phytonutrients 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). Promote Prostate 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. Lower Your Risk of Developing Lung Cancer Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in corn, pumpkin, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. A study published in the September 2003 issue of Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from 63,257 adults in Shanghai, China, who were followed for 8 years, during which time 482 cases of lung cancer were diagnosed. Those eating the most cryptoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods. Vitamin A Provides Protection against Emphysema If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as winter squash, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University. While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency. Baybutt's earlier research had shown that rats fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema. In his initial research, Baybutt took just weaned male rats and divided them into two groups, one of which was exposed to cigarette smoke, and the other to air. In the rats exposed to cigarette smoke, levels of vitamin A dropped significantly in direct correlation with their development of emphysema. In the second study, both groups of rats were exposed to cigarette smoke, but one group was given a diet rich in vitamin A. Among those rats receiving the vitamin A-rich foods, emphysema was effectively reduced. Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as winter squash, is a daily part of your healthy way of eating. (October, 21, 2004) Folate to Help Prevent Birth Defects, Heart Attack and Colon Cancer The folate found in 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.
Complete Nutrient Analysis:
Vitamins
Minerals
Carotenoids, Flavonoids, Phytonutrients
Amino Acids
Fatty Acids
Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values. Food manufacturers usually do not report all food nutrient values. These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software Copyright © 2007, by NutriCoach. All rights Reserved. |
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| Last Updated ( Thursday, 15 February 2007 ) | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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