Squash, winter, hubbard
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
46
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 | 40 (87.0%) |
| Protein | 9.3 (20.0%) |
| Fat | 5.2 (11.3%) |
| Total | 46 (100%) |
Serving: 1 cup, cubes [116g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 102 (88.0%) |
| Carbohydrate | 10 (8.7%) |
| Protein | 2.3 (2.0%) |
| Ash | 0.9 (0.8%) |
| Fat | 0.6 (0.5%) |
| Total | 116 (100%) |
Serving: 1 cup, cubes [116g]
Benefits
-
High in vitamin C and vitamin A which are antioxidants that promote immune health and eye health
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High in fiber which aids digestion and promotes gut health
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Contains phytonutrients like carotenoids and flavonoids which are anti-inflammatory
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Low in calories at only 33 calories per cup making it a good option for weight management
-
High water content of 94% per cup which helps hydration
Risks
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High in carbohydrates which can spike blood sugar levels in some individuals
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Contains moderate amounts of vitamin C and fiber but otherwise low in essential nutrients
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May cause digestive issues like gas and bloating in some people due to high fiber content
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Contains anti-nutrients like phytic acid and oxalates that can inhibit mineral absorption
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Not a complete protein and low in protein content overall
Additional Information
Squash, specifically winter squash, is a highly nutritious vegetable that offers a wide range of health benefits. One variety of winter squash that stands out is the hubbard squash, which is known for its distinctive flavor and dense, sweet flesh. When consumed raw, hubbard squash provides a unique set of nutritional benefits, along with a few potential risks to consider.
Starting with its nutritional benefits, hubbard squash is an excellent source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system, preventing constipation, and promoting regular bowel movements. A single cup of raw hubbard squash provides around 6 grams of fiber, which is approximately 24% of the recommended daily intake.
Additionally, hubbard squash is rich in vitamins and minerals. It is particularly high in vitamin A, which is essential for maintaining healthy vision, supporting the immune system, and promoting cell growth and development. One cup of raw hubbard squash contains more than 400% of the recommended daily intake of vitamin A. It also provides significant amounts of vitamin C, which is crucial for immune function and collagen synthesis.
Furthermore, hubbard squash is a good source of potassium, a mineral that plays a vital role in regulating blood pressure, maintaining proper heart function, and supporting nerve and muscle health. Potassium also helps balance fluid levels in the body and aids in the excretion of waste products. Consuming raw hubbard squash can contribute to meeting the recommended daily intake of potassium.
On the other hand, there are a few potential risks associated with raw hubbard squash. Firstly, it is important to note that raw hubbard squash may be difficult to digest for some individuals. Its high fiber content can cause gastrointestinal discomfort, such as bloating or gas, in people with sensitive stomachs or those not accustomed to consuming high-fiber foods. Cooking hubbard squash can help mitigate this issue as it softens the fiber and makes it easier to digest.
Secondly, raw hubbard squash contains natural compounds called cucurbitacins, which can impart a bitter taste to the vegetable. While these compounds are not harmful in moderate amounts, consuming excessive amounts of raw hubbard squash can lead to an upset stomach or digestive issues. Therefore, it is advisable to consume it in moderation and consider cooking methods that help reduce the bitterness, such as roasting or sautéing.
In conclusion, raw hubbard squash offers several nutritional benefits, including being a great source of dietary fiber, vitamin A, vitamin C, and potassium. These nutrients contribute to a healthy digestive system, support immune function, and promote overall well-being. However, it is important to consider the potential risks associated with raw hubbard squash, such as difficulties in digestion for some individuals and the presence of bitter-tasting cucurbitacins. By consuming it in moderation and exploring different cooking methods, one can enjoy the nutritional benefits of hubbard squash while minimizing any potential risks.