Squash:

Closely related to pumpkins, squash (summer squash) is from Cucurbita family. There are many varieties of squashes, and the most commonly used squashes are zucchinis. One cup of cooked summer squash contains 5 grams of carbohydrates, 2 grams of fiber and 2 grams of protein.

Average calories: 28 per one cup, cooked.

Vitamins found in higher amounts: vitamins C, B9, B6 and B1.

Minerals found in higher amounts: manganese, potassium, magnesium, copper and calcium.

Phytonutrients found in higher amounts and their health benefits: the phytochemicals in squashes are carotenoids (beta-carotene, lutein, zeaxanthin, and beta-cryptozanthin), cucurbitacins, pectins, and squalene.

Carotenoids are powerful antioxidants essential for optimal health of the eyes. They also show activities against certain cancers.

Found also in cucumbers, cucurbitacins have anti-cancer activities.

Squalene is a triterpene phytochemical that acts as a precursor for steroid hormones and is used as a skin moisturizer in cosmetics and as an adjuvant in vaccines. It is found in sweet potatoes, olives, wheat germ, amaranth, and rice bran as well.