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Squash, summer and winter
May help prevent: cancer, heart disease, high blood pressure, intestinal disease

There are over 40 varieties of squash from summer’s zucchini squash to the rich winter varieties including acorn, butternut, and spaghetti. With so many varieties, it is difficult to list the diversity of phytochemicals found in each squash. A quick and easy tip: the darker the squash, the more nutrients it contains. In general, winter squash present a rich orange flesh that supplies more carotenoids, vitamins, minerals and fibre than their pale summer counterparts. Although summer squash like zucchini are white and offer minimal amounts of nutrients, they do contain an array of phytochemicals that protect against heart disease, stroke and cancer. The majority of winter squash supplies a hefty amount of cancer-fighting beta-carotene, cancer-fighting and immune boosting vitamin C, blood pressure lowering potassium, heart healthy folate and bone-strengthening manganese. Winter squash also delivers a rich source of soluble and insoluble fibre to lower cholesterol, lower blood pressure, maintain a healthy body weight, fight cancer and prevent and manage intestinal disease.

Action Tip: Summer squash adds delicate flavour to stir-fries and casseroles. Raw summer squash is also delicious on veggie platters and dipped in low fat dip. Baking or steaming winter squash brings out its full sweet flavours. They also make delectable soups, stews, and casseroles. Enjoy them stuffed or substitute spaghetti sauce for pasta.