Nutritional Value of Gem Squash

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Gem squash is a popular summer squash variety that belongs to the Cucurbita pepo family. It is also known as baby marrow or zucchini. Despite its small size, gem squash packs a punch when it comes to nutritional value. In this article, we will delve into the various nutrients and health benefits of including gem squash in your diet.

Nutritional Breakdown

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Here’s a breakdown of the nutritional content of 100 grams of cooked gem squash:

Nutrient	Amount (per 100g)
Energy	17 kcal
Carbohydrates	4.1g
Fiber	0.9g
Protein	0.7g
Fat	0.3g

Vitamins and Minerals

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Gem squash is an excellent source of several vitamins and minerals, including:

Vitamin C

Vitamin C is essential for immune function, collagen production, and iron absorption. One serving of gem squash provides about 20% of the recommended daily intake (RDI) of vitamin C.

Vitamin K

Vitamin K plays a crucial role in blood clotting and bone health. Gem squash is a rich source of vitamin K, providing over 10% of the RDI per serving.

Folate

Folate is essential for cell growth and development. Gem squash contains folate, making it an excellent addition to pregnancy diets.

Potassium

Potassium helps regulate blood pressure and supports healthy heart function. One serving of gem squash provides about 8% of the RDI of potassium.

Health Benefits

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The nutritional value of gem squash has several health benefits:

Anti-Inflammatory Effects

Gem squash contains anti-inflammatory compounds that may help reduce inflammation in the body, which is associated with various chronic diseases.

Supports Digestive Health

The fiber content in gem squash helps promote digestive regularity and supports healthy gut bacteria.

May Help Manage Blood Sugar Levels

Gem squash has been shown to have a low glycemic index, making it an excellent choice for individuals with diabetes or those trying to manage their blood sugar levels.

Rich in Antioxidants

Gem squash is rich in antioxidants, including beta-carotene and lutein, which help protect cells from oxidative damage.

Tips for Incorporating Gem Squash into Your Diet

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To maximize the nutritional benefits of gem squash:

Eat it Raw

Raw gem squash contains more nutrients than cooked or boiled varieties. Try adding it to salads or using it as a snack.

Use it in Soups and Stews

Gem squash is an excellent addition to soups and stews, providing flavor and nutrition.

Grilled or Roasted

Grilling or roasting gem squash brings out its natural sweetness and enhances the bioavailability of its nutrients.

In conclusion, gem squash is a nutrient-dense food that can be easily incorporated into your diet. With its high water content, low calorie count, and rich vitamin and mineral profile, it’s an excellent addition to any meal.