native to: the Americas, possibly originating in Mexico
in season here: late summer
Summer squash are squashes that are harvested young, while the skin is still soft and edible. Nearly all summer squash are varieties of Cucurbita pepo, related to melons and cucumbers. There are three basic types of summer squash: zucchini, yellow crookneck and straightneck squash, and scallop or pattypan squash. Archeologists have recovered summer squash seeds that could be well over 10,000 years old in Mexican caves. Native Americans considered squash to be one of the "three sisters," along with corn and beans; and squash were one of the North American foods that Columbus brought back to Spain.
Summer squash are an important source of carotenoids, especially carotenes, and other antioxidants. Steaming is the best way to retain these nutrients during cooking. Summer squash are starchy vegetables, with 85-90% of their calories coming from carbohydrates, and half of those carbs being starch-like in composition and composed of less popular polysaccharides, but these particular polysaccharides include an unusual amount of pectin in a unique composition that research is starting to link with better regulation of insulin and thus a lower risk of diabetes. They also have a lot of nutrients that are important in sugar metabolism and blood sugar regulation, especially B-complex vitamins. There is still a lot of research to be done on summer squash, but we know it's a good source of magnesium (which reduces blood pressure and the risk of hearth attack and stroke), manganese (which helps process fats, carbs, and glucose, and may reduce PMS symptoms), zinc, and vitamins C and A, and that its antioxidants are particularly helpful against age-related macular degeneration and cataracts. They also have some good anti-inflammatory compounds like omega-3 fatty acids, carotenoids, and the polysaccharide homogalacturonan. It should be noted, however, that summer squash are a source of oxalates and could be a bad idea for those with kidney or gallblader problems.
Summer squash seeds and the oils extracted from them are thought to have anti-microbial and anti-parasitic properties, although this is one of those areas where plenty of research opportunities remain. They may also help support prostate health.
Freezing summer squash can leave it squishy, but it will retain much of its antioxidant value. If you have a favorite baking recipe (zucchini bread, for instance) and an abundance of squash, go ahead and freeze it up in recipe-ready packets to have all those nutrients at hand all winter.
Read more:
label-style nutrition information for raw summer squash, with skin
label-style nutrition information for cooked summer squash
whfoods
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
