4 Winter Squashes for Health and Longevity on Yahoo! Health

In season now, winter squash is an antioxidant blockbuster that is low in cost and high in health benefits. Winter squash, unlike its summer equivalent, can be harvested very late into the fall and has a longer storage potential, which provides its cornucopia of nutrients all through the autumn and winter. Best of all, winter squash is high in colon-cancer combating fiber and low in calories - filling you up without filling you out.

1. Butternut squash for a boost of beta-carotene
A close cousin to the pumpkin, butternut squash has a sweet flavor and is rich in vitamins A, B, and C. While all winter squashes contain beta-carotene, butternut squash has an extra high content, rivaling that of mangoes and cantaloupe. Beta-carotene has very powerful antioxidant and anti-inflammatory properties, and combats cancer, heart disease, and cataracts. Beta-carotene also prevents the oxidation of cholesterol in the vessels; in other words, no plaque develops that can cause restricted blood flow and lead to heart disease.

Their rich flavored cooks up well for roasted dishes and soups. Butternut squash is perfect for cutting in half and baking, flesh-side down in the oven for a tasty side dish. Although the flesh is hard, it can be easily peeled with a vegetable peeler.

2. Pick pumpkins for vision health
Don't put this star of the Halloween season away just because the jack-o-lanterns have disappeared! Pumpkins are rich in potassium and the bright orange flesh is loaded with beta-carotene. Pumpkins also help in the prevention of cataracts and macular degeneration with their high content of lutein and zeaxanthin, which scavenge free radicals in the lens of the eye. Pumpkins have a lot of common nutrients, like iron, zinc, and fiber. The pumpkin is also the perfect fit for losing weight due to its incredibly low calorie content. The sweetest taste can be found in the small-sized pumpkin varieties known as sugar or pie pumpkin.

Don't forget to save those pumpkin seeds after you scoop them out! Pumpkin seeds are much more than tasty snacks: they are high in zinc, which is a natural protector against bone loss, contain almost your whole daily requirement of magnesium, promote prostate health, reduce inflammation, help lower LDL cholesterol, and prevent kidney stones ... to name just a few of their many benefits.

3. Spaghetti squash: a well-rounded gourd
This oval-shaped squash is a significant source of calcium, magnesium, and vitamins A, E, and C. Research has found that calcium - in addition to building strong bones - can reduce the instance of colon cancer and lower blood cholesterol levels that contribute to heart disease and strokes.

Magnesium, a mineral that many people are deficient in, enhances the neuromuscular activity of the heart and helps convert blood sugar into energy. Meanwhile, vitamin C builds collagen, helping tissues heal and maintaining younger looking skin and is thought to prevent the progression of conditions like atherosclerosis and diabetic heart disease. Vitamin E can slow down cellular aging and fend off cancer. And vitamin A contributes to smooth, soft skin, as well as reducing risks of lung and oral cancers. That's a wide array of benefits for one food!

Spaghetti squash can also help with your weight loss plans, as it is low in both carbohydrates and calories. After it's cooked, you can dig a fork into the flesh of a spaghetti squash and pull out long yellow strands that resemble spaghetti. Though they taste like squash, the "noodles" can serve as a low-calorie substitute for pasta.

Look for a larger squash, as they have a better flavor and bigger strands. To prepare, pierce the whole shell several times with a large fork, place in a baking dish, and bake for about an hour. You can also boil in water for twenty to thirty minutes.

4. Acorn squash makes a super side dish
Dark green, with distinctive deep ridges, acorn squash is not as rich in beta-carotene as the other winter squashes, but it is an excellent source of dietary fiber and potassium, as well as smaller amounts of vitamins C and B, magnesium, and manganese.

Because of their small size, one acorn squash can be cut in half and baked to make two generous servings. To cook, place the squash halves in a baking dish, flesh-side down. Add a little water, cover, and bake until tender. The seeds of the acorn squash can also be eaten after being toasted in the oven.

Squash: Tips for Picking, Storing, and Preparing
Picking Your Squash: Look for squashes that feel heavy for their size and have hard, deep-colored skins that are blemish-free. A soft rind indicates that the squash is watery and lacking flavor.

Storing: Almost all winter squashes, by virtue of their tough skins, can be kept in a cool, dry, low-light place for between one to three months. Cut up pieces of squash can be kept in a sealed container in the refrigerator for up to a week.

Preparing: To cook winter squash, first rinse off any dirt, cut in half and remove fibers and seeds; then bake, steam or boil. Boil and mash winter squash just as you would potatoes, or add peeled squash cubes to your favorite soups, stews, and vegetable dishes. Dress up any cooked winter squash with olive oil and your favorite herb or spice. To prepare squash seeds, bake or pan-fry in a small amount of oil.

I hope this article inspires you to delight in eating more squash! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

--Dr. Mao

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