Summer squash, including varieties like zucchini and yellow squash, is a versatile and nutritious vegetable enjoyed in various culinary dishes. This article explores the nutritional content of a 130-gram serving of summer squash, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.
Nutrition Facts
A 130-gram serving of summer squash provides a light and nutritious addition to your diet. Here’s a detailed breakdown:
- Calories: Approximately 20
- Total Fat: 0.2 grams (0% Daily Value)
- Saturated Fat: 0 grams (0% Daily Value)
- Polyunsaturated Fat: 0.1 grams
- Monounsaturated Fat: 0 grams
- Cholesterol: 0 mg (0% Daily Value)
- Sodium: 2 mg (0% Daily Value)
- Total Carbohydrates: 4 grams (1% Daily Value)
- Dietary Fiber: 1.4 grams (6% Daily Value)
- Sugars: 2.2 grams
- Protein: 1 gram
- Vitamin A: 260 IU (5% Daily Value)
- Vitamin C: 15.8 mg (26% Daily Value)
- Calcium: 20 mg (2% Daily Value)
- Iron: 0.4 mg (2% Daily Value)
- Potassium: 263 mg (8% Daily Value)
Carbohydrates
Summer squash contains 4 grams of carbohydrates per 130-gram serving. These carbohydrates include 1.4 grams of dietary fiber and 2.2 grams of natural sugars. The low carbohydrate content makes summer squash a great choice for low-carb and ketogenic diets.
Fiber
With 1.4 grams of dietary fiber per serving, summer squash supports digestive health. Dietary fiber helps regulate bowel movements, lower cholesterol levels, and maintain healthy blood sugar levels.
Vitamins and Minerals
Summer squash is rich in several essential vitamins and minerals:
- Vitamin A: Important for vision, immune function, and skin health.
- Vitamin C: An antioxidant that supports the immune system, aids in collagen production, and enhances iron absorption.
- Calcium: Vital for bone health, muscle function, and nerve signaling.
- Iron: Essential for red blood cell production and oxygen transport.
- Potassium: Helps regulate blood pressure, fluid balance, and muscle contractions.
These nutrients play significant roles in maintaining overall health and well-being.
Other Plant Compounds
Summer squash contains various beneficial plant compounds, including:
- Carotenoids: Such as beta-carotene and lutein, which are important for eye health.
- Flavonoids: Compounds with antioxidant and anti-inflammatory properties.
- Phenolic acids: Antioxidants that help protect the body from oxidative stress and inflammation.
Health Benefits
The rich nutritional profile of summer squash translates into several health benefits:
- Eye Health: High in carotenoids, summer squash supports good vision and may reduce the risk of age-related eye diseases.
- Immune Support: Vitamins A and C boost the immune system, helping the body fend off infections.
- Digestive Health: The fiber content promotes healthy digestion and regular bowel movements.
- Heart Health: Potassium and fiber support heart health by regulating blood pressure and lowering cholesterol levels.
- Anti-Inflammatory Effects: Antioxidants like flavonoids and phenolic acids help reduce inflammation and protect against chronic diseases.
- Weight Management: Low in calories and high in water content, summer squash can aid in weight management by promoting a feeling of fullness.
Foods with Calorie Content Equivalent
To understand the calorie content of summer squash, here are some foods with a similar calorie count (approximately 20 calories):
- 1 medium-sized cucumber (about 100 grams)
- 1 small carrot (about 50 grams)
- 1 medium-sized tomato (about 120 grams)
- 1 cup of raw spinach (about 30 grams)
- 1 small celery stick (about 50 grams)
These comparisons highlight how a serving of summer squash can fit into a balanced diet while providing significant nutritional benefits.
Conclusion
A 130-gram serving of summer squash contains approximately 20 calories and offers a rich source of vitamins, minerals, and beneficial plant compounds. The high content of vitamin C, potassium, carotenoids, and other antioxidants makes summer squash a nutritious addition to a variety of dishes. Including summer squash in your diet can support eye health, immune function, digestive health, heart health, and overall well-being, making it a valuable component of a balanced diet.
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