Bean squash is a source of large amounts of fiber, potassium and many other important nutrients for the body. The nutritional composition of squash also brings many health benefits to the digestive system, blood pressure, skin, hair,…

According to the United States Department of Agriculture (USDA) National Nutrient Database, 205g of cooked squash contains:

• 82 calories
• 1.8g protein
• 0.2g fat
• 21.5g carbs (including 4g sugar and 6.6g fiber)

It also provides:

• 84mg calcium
• 1.23mg iron
• 1144mcg vitamin A
• 31mg vitamin C
• 582mg potassium (more than the content in 1 banana)
• 59mg magnesium

Pea squash is also a good source of vitamin E, vitamin B6, folate and manganese.

Regularly consuming plant foods such as squash and beans reduces the risk of obesity, diabetes, cardiovascular disease and mortality caused by certain diseases. In addition, pea squash helps improve skin, replenish energy as well as contribute to healthy weight.

REDUCE AND PREVENT HIGH BLOOD PRESSURE

Getting adequate amounts of potassium is just as important as reducing sodium in your diet to maintain healthy blood pressure.

The World Health Organization (WHO) recommends a daily potassium intake of 3,510 mg for adults, while the amount recommended by the American Heart Association and the Institute of Medicine (IOM) is 4,700 mg per day.

High potassium consumption also helps reduce the risk of death from stroke and cardiovascular disease as well as some other causes of death.

ASTHMA PREVENTION

People who consume more beta-carotene appear to have a lower risk of asthma. So what is beta-carotene?

Beta-carotene is an antioxidant found in bright orange-pigmented fruits and vegetables, such as pea squash. Some orange foods such as melon, papaya, sweet potatoes, pumpkin and carrots are also sources of large amounts of beta-carotene.

REDUCE THE RISK OF CANCER

Studies have shown that people who consume more carotenoids (the name for a group of yellow, orange or reddish compounds) including beta-carotene have a lower risk of colon cancer.

DIABETES MANAGEMENT

A high-fiber diet for people with type 1 diabetes helps them maintain low blood sugar levels. For people with type 2 diabetes, adding more fiber helps improve blood sugar, lipid and insulin levels.

Fiber is abundant in pea squash and according to the American Heart Association, 25mg is the amount of fiber needed each day in a 2000 calorie diet.

IMPROVES SKIN AND HAIR

Vitamin A plays an important role in the development of tissues in the body, including skin and hair, and is essential for the production of sebum to keep hair moisturized. Therefore, pea squash helps enhance the health of skin and hair thanks to its high vitamin A content.

Vitamin C in pea squash helps build and maintain collagen – a protein that creates structure for skin and hair.

SUPPORTS THE DIGESTIVE SYSTEM

Maintaining a high-fiber diet helps prevent constipation and promotes a healthy digestive tract. Studies show that fiber helps reduce inflammation and improve immune function, thereby reducing the risk of inflammation-related diseases such as cardiovascular disease, diabetes, cancer and obesity.

In addition, consuming lots of fiber has also been shown to reduce blood pressure and cholesterol, nourish beneficial intestinal bacteria as well as support weight loss for people with obesity.

BOOST IMMUNE FUNCTION

Plant foods high in vitamin C and beta-carotene such as squash and beans help boost immunity. Some studies have shown that foods rich in fiber also contribute to improved immune function.

According to Medical News Today.