Squash, Indian, raw (Navajo)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
27
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 23 (85.0%) |
| Protein | 2.1 (7.8%) |
| Fat | 1.8 (6.8%) |
| Total | 27 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 93 (93.4%) |
| Carbohydrate | 5.6 (5.6%) |
| Protein | 0.5 (0.5%) |
| Ash | 0.3 (0.3%) |
| Fat | 0.2 (0.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in vitamin C and vitamin A which are antioxidants that promote eye and immune health
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Contains carotenoids like beta-carotene which may help protect against certain cancers
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Rich in fiber that aids digestion and heart health
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Low in calories which makes it a good option for weight management
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High water content makes it hydrating and filling
Risks
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High in carbohydrates. One cup of raw Indian squash contains about 12 grams of net carbs which can impact blood sugar levels if consumed in large quantities
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May cause allergic reactions in sensitive individuals. Like other squashes and vegetables in the gourd family, Indian squash can potentially cause allergic reactions in people with sensitivities
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High in oxalates. The oxalate content in Indian squash may interfere with absorption of certain minerals like calcium for some people
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May cause digestive issues. The fiber content in raw Indian squash can potentially lead to gas, bloating or diarrhea in individuals with digestive sensitivities
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Pesticide residues possible. As with conventionally grown produce, Indian squash may contain traces of pesticide residues unless organically produced
Additional Information
Squash, Indian, raw (Navajo) is a unique variety of squash that offers several nutritional benefits. This particular type of squash is commonly found in Native American cuisine and has a rich history of being a staple food for many tribes. Let's explore the primary and secondary attributes of this squash and discuss its nutritional benefits and potential risks.
Primary Attribute: Squash
Squash, regardless of the variety, is a highly nutritious vegetable that is low in calories and packed with essential vitamins and minerals. It is an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain a healthy weight. Squash is also rich in antioxidants, particularly beta-carotene, which is converted into vitamin A in the body and supports healthy vision, immune function, and skin health.
Secondary Attribute: Indian
The term "Indian" in this context refers to the specific variety of squash, which is commonly associated with Native American cuisine. This variety of squash is typically small to medium-sized, with a unique shape and vibrant color. It is often used in traditional dishes such as soups, stews, and roasted vegetable medleys.
Nutritional Benefits:
1. Vitamins and Minerals: Squash, Indian, raw (Navajo) provides a wide range of essential vitamins and minerals. It is particularly rich in vitamin A, vitamin C, vitamin B6, potassium, and magnesium. These nutrients play crucial roles in supporting overall health, including immune function, energy production, and maintaining healthy blood pressure levels.
2. Antioxidants: The vibrant color of Indian squash indicates the presence of antioxidants, which help protect the body against oxidative stress and damage caused by harmful free radicals. The antioxidants in this squash variety contribute to its anti-inflammatory properties and may help reduce the risk of chronic diseases like heart disease and certain types of cancer.
3. Fiber: Like other squash varieties, Indian squash is a good source of dietary fiber. Adequate fiber intake is essential for maintaining a healthy digestive system, preventing constipation, and promoting a feeling of fullness, which can aid in weight management.
Potential Risks:
1. Allergies: While squash is generally well-tolerated, some individuals may have allergies or sensitivities to certain types of squash. If you have a known allergy to other types of squash or cucurbitaceae family plants, it is recommended to exercise caution when consuming Indian squash and consult with a healthcare professional if needed.
2. Digestive Issues: Although rare, some individuals may experience digestive issues such as bloating, gas, or stomach discomfort after consuming squash. This is more likely to occur when squash is consumed in large quantities or if an individual has a sensitive digestive system. Moderation is key, and if you experience any discomfort, it is advisable to reduce your intake or try different cooking methods.
In conclusion, Indian squash, when consumed raw, offers numerous nutritional benefits. It is a low-calorie vegetable that provides essential vitamins, minerals, antioxidants, and dietary fiber. Incorporating Indian squash into a balanced diet can contribute to overall health and well-being. However, it is important to be aware of potential allergies or digestive issues and adjust consumption accordingly.