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MoonDragon's Nutrition Guide
SQUASH
Winter & Summer Varieties
(Cucurbita)


For Informational Use Only
For more detailed information contact your health care provider
about options that may be available for your specific situation.





  • Acorn Winter Squash
  • Butternut Winter Squash
  • Hubbard Winter Squash
  • Pumpkin Winter Squash
  • Spaghetti Winter Squash
  • Straightneck & Crookneck Summer Squash
  • Zucchini Summer Squash





  • Acorn Winter Squash (Raw)
    Scientific Name: Cucurbita pepo var. turbinata
    Pepper Squash, Des Moines Squash

    Courtesy of Rick Hall, About.com Nutrition Guide
    nutrition.about.com


    A winter squash with distinctive longitudinal ridges on its exterior and sweet, yellow-orange flesh inside. Although considered a winter squash, acorn squash belongs to the same species (Cucurbita pepo) as all summer squashes including zucchinji and crookneck squash, and is commonly mistaken for a gourd. The most common variety is dark green on the outside, often with a single splotch of orange on the side or top, however newer varieties have arisen, including golden acorn, so named for its glowing yellow color; as well as varieties that are white. Acorn squash can also be variegated. As the name suggests, its shape resembles an acorn. Acorn squashes typically weigh one to two pounds and are between four and seven inches long. Acorn squash is one of the most perishable winter squashes, lasting only a few weeks in storage. The stem has a prickly feel.

    acorn winter squash


    Acorn Squash Nutrient
    Units
    1 cup, Cubed
    -------
    140.000 g
    Proximates
       Water
    g
    123.0
       Energy
    Calories
    56.0 (3%)
       Energy
    kJ
    234
       Protein
    g
    1.1 (2%)
       Total Lipid (Fat)
    g
    0.1 (0%)
       Carbohydrates, By Difference
    g
    14.6 (5%)
       Fiber, Total Dietary
    g
    2.1 (8%)
       Ash
    g
    1.3
    Minerals
       Calcium, Ca
    mg
    46.2 (5%)
       Iron, Fe
    mg
    1.0 (5%)
       Magnesium, Mg
    mg
    44.8 (11%)
       Phosphorus, P
    mg
    50.4 (5%)
       Potassium, K
    mg
    486.0 (14%)
       Sodium, Na
    mg
    4.2 (0%)
       Zinc, Zn
    mg
    0.2 (1%)
       Copper, Cu
    mg
    0.1 (5%)
       Manganese, Mn
    mg
    0.2 (12%)
       Selenium, Se
    mcg
    0.7 (1%)
       Fluoride
    ----
    ----
    Vitamins
       Vitamin A, IU
    IU
    514 (10%)
       Vitamin A, RE
    mcg_RE
    25.2
       Alpha Carotene
    mcg
    0.0
       Beta Carotene
    mcg
    308
       Beta Cryptoxanthin
    mcg
    0.0
       Lycopene
    mcg
    0.0
       Lutein Plus Zeaxanthin
    mcg
    53.2
       Thiamin (Vitamin B-1)
    mg
    0.2 (13%)
       Riboflavin (Vitamin B-2)
    mg
    0.0 (1%)
       Niacin (Vitamin B-3)
    mg
    1.0 (5%)
       Pantothenic Acid (Vitamin B-5)
    mg
    0.6 (6%)
       Vitamin B-6
    mg
    0.2 (11%)
       Biotin (Vitamin B-7)
    mcg
    ---
       Folate (Vitamin B-9)
    mcg
    23.8
       Vitamin B-12
    mcg
    0.0 (0%)
       Choline
    ----
    ----
       Betaine
    ----
    ----
       Vitamin C, Ascorbic Acid
    mg
    15.4 (26%)
       Vitamin D (D-2, D-3)
    ----
    ----
       Vitamin E
    ----
    ----
       Vitamin K
    ----
    ----
    Lipids
       Fatty acids, saturated
    g
    0.1 (0%)
       4:0
    ----
    ----
       6:0
    ----
    ----
       8:0
    ----
    ----
       10:0
    ----
    ----
       12:0
    ----
    ----
       13:0
    ----
    ----
       14:0
    ----
    ----
       15:0
    ----
    ----
       16:0
    g
    0.031
       17:0
    g
    0.0252
       18:0
    g
    0.0028
       19:0
    ----
    ----
       20:0
    ----
    ----
       22:0
    ----
    ----
       24:0
    g
    0.004
       Fatty Acids, Monounsaturated
    g
    0.000
       14:01
    ----
    ----
       15:01
    ----
    ----
       16:1 Undifferentiated
    ----
    ----
       18:1 Undifferentiated
    ----
    ----
       20:1
    ----
    ----
       22:1 Undifferentiated
    ----
    ----
       Fatty Acids, Polyunsaturated
    g
    0.1
       16:2 Undifferentiated
    ----
    ----
       18:2 Undifferentiated
    g
    0.0224
       18:3
    g
    0.0364
       18:4 Undifferentiated
    ----
    ----
       20:3 Undifferentiated
    ----
    ----
       20:4 Undifferentiated
    ----
    ----
       20:5
    ----
    ----
       22:5
    ----
    ----
       22:6
    ----
    ----
       Total Omega-3 Fatty Acids
    mg
    36.4
       Total Omega-6 Fatty Acids
    mg
    22.4
       Cholesterol
    mg
    0.0 (0%)
       Phytosterols
    ----
    ----
    Amino Acids
       Tryptophan
    mg
    15.4
       Threonine
    mg
    33.6
       Isoleucine
    mg
    43.42
       Leucine
    mg
    63.0
       Lysine
    mg
    40.6
       Methionine
    mg
    14.0
       Cystine
    mg
    9.8
       Phenylalanine
    mg
    43.4
       Tyrosine
    mg
    37.8
       Valine
    mg
    47.6
       Arginine
    mg
    61.6
       Histidine
    mg
    21.0
       Alanine
    mg
    46.2
       Aspartic Acid
    mg
    120.0
       Glutamic Acid
    mg
    196.0
       Glycine
    mg
    40.6
       Proline
    mg
    39.2
       Serine
    mg
    43.4
       Hydroxyproline
    ----
    ----





    Butternut Winter Squash (Raw)
    Scientific Name: Cucurbita Moschata
    Butternut Pumpkin, Gramma

    Courtesy of Rick Hall, About.com Nutrition Guide
    nutrition.about.com


    A winter squash that grows on a vine with a tan-yellow skin and orange fleshy pulp with a compartment of seeds in the bottom. It has a sweet, nutty taste similar to that of a pumpkin. When ripe, it turns increasingly deep orange, and becomes sweeter and richer. It is a good source of fiber, vitamin C, manganese, magnesium and potassium and it is an excellent source of vitamin A and vitamin E. Although technically a fruit, butternut squash is used as a vegetable that can be roasted, sautted, toasted, pureed for soups such as squash soup, or mashed to be used in casseroles, breads and muffins. In Australia it is regarded as a pumpkin and is used interchangeably with other types of pumpkin.

    butternut winter squash


    Butternut Squash Nutrient
    Units
    1 cup, Cubed
    -------
    140 g
    Proximates
       Water
    g
    121.0
       Energy
    Calories
    63.0 (3%)
       Energy
    kJ
    264
       Protein
    g
    1.4 (3%)
       Total Lipid (Fat)
    g
    0.1 (0%)
       Total Carbohydrates
    g
    16.4 (5%)
       Total Dietary Fiber
    g
    2.8 (11%)
       Ash
    g
    1.1
    Minerals
       Calcium, Ca
    mg
    67.2 (7%)
       Iron, Fe
    mg
    1.0 (5%)
       Magnesium, Mg
    mg
    47.6 (12%)
       Phosphorus, P
    mg
    46.2 (5%)
       Potassium, K
    mg
    493.0 (14%)
       Sodium, Na
    mg
    5.6 (0%)
       Zinc, Zn
    mg
    0.2 (1%)
       Copper, Cu
    mg
    0.1 (5%)
       Manganese, Mn
    mg
    0.3 (14%)
       Selenium, Se
    mcg
    0.7 (1%)
       Fluoride
    ----
    ----
    Vitamins
       Vitamin A, IU
    IU
    14883 (298%)
       Vitamin A, RE
    mcg_RE
    7.45
       Alpha Carotene
    mcg
    1168
       Beta Carotene
    mcg
    5916
       Beta Cryptoxanthin
    mcg
    4860
       Lycopene
    mcg
    0.0
       Lutein Plus Zeaxanthin
    mcg
    0.0
       Thiamin (Vitamin B-1)
    mg
    0.1 (9%)
       Riboflavin (Vitamin B-2)
    mg
    0.0 (2%)
       Niacin (Vitamin B-3)
    mg
    1.7 (8%)
       Pantothenic Acid (Vitamin B-5)
    mg
    0.6 (6%)
       Vitamin B-6
    mg
    0.2 (11%)
       Biotin (Vitamin B-7)
    mcg
    ---
       Folate (Vitamin B-9)
    mcg
    37.8 (9%)
       Vitamin B-12
    mcg
    0.0 (0%)
       Choline
    ----
    ----
       Betaine
    ----
    ----
       Vitamin C, Ascorbic Acid
    mg
    29.4 (49%)
       Vitamin D (D-2, D-3)
    ----
    ----
       Vitamin E (Alpha Tocopherol)
    mg
    2.0 (10%)
       Vitamin K
    mcg
    1.5 (2%)
    Lipids
       Fatty acids, saturated
    g
    0.1 (0%)
       4:0
    ----
    ----
       6:0
    ----
    ----
       8:0
    ----
    ----
       10:0
    ----
    ----
       12:0
    ----
    ----
       13:0
    ----
    ----
       14:0
    ----
    ----
       15:0
    ----
    ----
       16:0
    g
    0.0252
       17:0
    ----
    ----
       18:0
    g
    0.0028
       19:0
    ----
    ----
       20:0
    ----
    ----
       22:0
    ----
    ----
       24:0
    g
    0.004
       Fatty Acids, Monounsaturated
    g
    0.000
       14:01
    ----
    ----
       15:01
    ----
    ----
       16:1 Undifferentiated
    ----
    ----
       18:1 Undifferentiated
    mg
    9.8
       20:1
    ----
    ----
       22:1 Undifferentiated
    ----
    ----
       Fatty Acids, Polyunsaturated
    g
    0.1
       16:2 Undifferentiated
    ----
    ----
       18:2 Undifferentiated
    g
    0.0224
       18:3
    g
    0.0364
       18:4 Undifferentiated
    ----
    ----
       20:3 Undifferentiated
    ----
    ----
       20:4 Undifferentiated
    ----
    ----
       20:5
    ----
    ----
       22:5
    ----
    ----
       22:6
    ----
    ----
       Total Omega-3 Fatty Acids
    mg
    36.4
       Total Omega-6 Fatty Acids
    mg
    22.4
       Cholesterol
    mg
    0.0 (0%)
       Phytosterols
    ----
    ----
    Amino Acids
       Tryptophan
    mg
    19.6
       Threonine
    mg
    42.0
       Isoleucine
    mg
    54.6
       Leucine
    mg
    79.8
       Lysine
    mg
    51.8
       Methionine
    mg
    16.8
       Cystine
    mg
    12.6
       Phenylalanine
    mg
    54.6
       Tyrosine
    mg
    47.6
       Valine
    mg
    60.2
       Arginine
    mg
    78.4
       Histidine
    mg
    26.6
       Alanine
    mg
    58.8
       Aspartic Acid
    mg
    150.0
       Glutamic Acid
    mg
    245.0
       Glycine
    mg
    51.8
       Proline
    mg
    50.4
       Serine
    mg
    54.6
       Hydroxyproline
    ----
    ----





    Hubbard Winter Squash (Raw)
    Scientific Name: Cucurbita Maxima.
    Various Varieties

    Courtesy of Rick Hall, About.com Nutrition Guide
    nutrition.about.com


    Cucurbita maxima, one of at least four species of cultivated squash, is one of the most diverse domesticated species. This species originated in South America from the wild Cucurbita andreana over 4000 years ago. The two species hybridize quite readily but have noticeably different calcium levels.

    TYPES OF CUCURBITA MAXIMA SQUASHES

    Many cultivars of Cucurbita maxima have been developed. As in Cucurbita pepo, plants exist with a "bush habit" that is particularly evident in young plants, but older plants grow in the wild-type vining manner.
    • Arikara Squash is an heirloom variety of Cucurbita maxima. Fruits weigh from four to eleven pounds. The shape of the fruit can be tear-drop or round, and they are colored in a mottled orange and green pattern. It is desired both for its eating qualities and as a seasonal decoration. This variety traces its ancestry to the Arikara tribe of the Dakotas, among whom its cultivation predates white settlement.

    • arikara squash


    • Banana Squash has an elongated shape, with light blue, pink or orange skin and bright orange flesh. Banana squash are cylindrical in shape and imposing in size, reaching up to two to three feet in length and averaging 8-inches in diameter. Though the average weight is about 1en pounds, a heavy banana squash can weigh up to 35 pounds. Their thick-walled rind, when ripe depending on variety can be salmon pink, green, blue, or variegated in color. Its flesh is thick, firm, dense and meaty with a true pumpkin orange color. Regardless of the monumental size of the squash itself, its seed cavity holds few and small seeds. Banana squash is a member of the winter squash family and botanically a part of Cucurbita maxima. There are far more than one single cultivar of Banana squash, including pink and blue varieties, hybrid varieties (often labeled as "rainbow"), and the highly regarded heirloom varieties, sibley and pike's peak. Regardless of what variety you knowingly or unknowingly choose, Banana squash is considered a superior variety of winter squash. The cooked flesh is fragrant, rich and earthy sweet. Among squash enthusiasts, it is noted that the blue and green varieties offer superior flavor when compared to the pink. Banana squash provides vitamin A, vitamin C, some of the B vitamins, calcium, iron and fiber.

    • banana squash


    • Boston Marrow Squash is sweet tasting, narrow at one end and bulbous at the other. A mid-sized winter squash, it has a custard-like, butterly flavor with almost 200 years of documented history, thoughj possibly of prehistoric origin. It reaches maturity in 90 to 100 days and has striking, reddish orange skin and an average weight of 10 to 20 pounds, though it can be larger in optimal growing conditions. The squash originated in the upstate New York area and its legend as a Native American vegetable gifted to European-descended gardeners links it to traditional American history. The seeds were later passed on to Salem, Massachusetts in 1831, where the Boston (or "Autumnal") Marrow Squash was then popularized by Mr. J. M. Ives. It was primarily used in New England as a pie squash and is prized for its rich orange flesh with a fine texture. Its water content gives it a fresh mouthfeel, and it was described in 1858 as having a skin as thin as the inner envelope of an egg. Due to its success in cool and short-season growing regions and other easy-to-grow qualities, its production has spread throughout the United States, from Massachusetts to Washington state and from California to Florida. It is a good storage crop, for if kept in a cool and dry place it will last until the following spring. The seeds are offered by only a few mail order seed companies in the US and Canada, and grown by a small number of farmers across the country.

    • boston marrow squash


    • Buttercup Squash is a common variety, with a turban shape (a flattish top) and dark green skin, weighing three to five pounds, and normally heavy with dense, yellow-orange flesh. Buttercup Squash, a common cultivar, can be roasted, baked, and mashed into soups, among a variety of filler uses, much like pumpkin. It is extremely popular, especially as a soup, in Brazil and Africa. A winter squash, typically weighing 5 to 7 pounds, that is round in shape and grows with a very distinctive protruding ring around the flower end opposite the stem end. Dark green with narrow grey stripes, the thin outer skin surrounds a rich, sweet-flavored, somewhat nutty tasting orange flesh that is fine-grained, creamy textured and dense in consistency. This squash can be stuffed, baked or microwaved to be served in soups, casseroles, pumpkin pie or as a side dish. When stored in a cool dry area it can be kept for months if not opened. After being sliced, it should be wrapped in plastic, refrigerated and kept for only several days. Cooked squash can be kept for 1 or 2 days refrigerated or approximately 3 months when frozen.

    • buttercup squash


    • Candy Roaster Squash are a landrace that was originally developed by the Cherokee people in the southern Appalachians. Another heirloom variety, it is quite variable in size (10 to more than 250 pounds), shape (round, cylindrical, teardrop, blocky, etc.), and color (pink, tan, green, blue, gray, or orange), yet most have fine-textured orange flesh. This variety enjoys continued popularity, particularly in the southern Appalachians.

    • candy roaster squash


    • Hubbard Squash is another cultivar of this species that usually has a tear-drop shape. They are often used as a replacement for pumpkins in cooking. According to one source, the name comes from Bela Hubbard, settler of Randolph Township, Ohio in the Connecticut Western Reserve. Many other sources list an alternate history. These sources state the hubbard squash (at the time nameless) came to Marblehead, Massachusetts through Captain Knott Martin. A woman named Elizabeth Hubbard brought the fruit to the attention of her neighbor, a seed trader named James J. H. Gregory. Mr. Gregory subsequently introduced it to the market using Mrs. Hubbard's name as the eponym. Gregory later bred and released the blue hubbard, which has a bluish-gray skin. The other major variety, the golden hubbard squash, has a bright orange skin. Gregory advertisements for the squash date from at least 1859. The hubbard squash, including questions regarding the name, is even the subject of a children's ditty, "Raising Hubbard Squash in Vermont"".

    • banana squash


    • Jarrahdale Pumpkin is a pumpkin with gray skin. It is nearly identical to 'Queensland Blue' and 'Sweet Meat' varieties. Lovely and decorative, this pumpkin with stunning blue-green skin comes to us from the town of Jarrahdale in New Zealand. Weighing in the 8 to 10 pound range and 10-inches tall, the flattened, firm-ribbed fruits have mild, slightly sweet, almost fruity, golden-yellow flesh that is highly aromatic, to boot.

    • jarrahdale pumpkin  squash


    • Kabocha Squash is a Japanese variety with dark green skin and bright golden-orange flesh. A type of Cucurbita maxima winter squash, it is also called Japanese Pumpkin in Northe America. Kabocha is hard on the outside with knobbly-looking skin. It is shaped like a squat pumpkin and has a dull-finished, deep-green skin with some celadon-to-white stripes and an intense yellow-orange color on the inside. In many respects it is similar to buttercup squash, but without the characteristic protruding "cup" on the blossom (bottom) end. An average kabocha weighs 2 to 3 pounds, but a large specimen can weigh as much as 8 pounds. It has a strong yet sweet flavor, even sweeter than butternut squash, and moist, fluffy texture like chestnuts. It is similar in texture and flavor to a pumpkin and sweet potatoe combined. Some kabocha can taste like Russet potatoes.

    • kabocha squash


    • Lakota Squash is an American variety. This colorful variety was grown by the Lakota Sioux. It is pear-shaped, flame-red with green streaks at the bottom. So attractive for fall decorations. The flesh is fine-grained and sweet with a great nutty taste. A wonderful squash that ranks among the most beautiful.

    • lakota squash


    • Nanticoke Squash is a rare heirloom variety that was traditionally grown by the Nanticoke people of Delaware and Eastern Maryland. It is one of only a few surviving Native American winter squashes from the Eastern woodlands.

    • nanticoke squash


    • Turban Squash, also known as "French Turban", an heirloom predating 1820, and closely related to the buttercup squash. It is a type of most often used winter squash, closely related to the buttercup squash. It is typically 6 pounds when mature. Colors vary, but are often mottled in shades of orange, green, and white. The squash is used as both a vegetable and as an ornamental gourd. Taste is similar to other C. maxima cultimvars, though not as vibrant, reminiscent to hazelnut, and coarse, watery and insipid.

    • turban squash


    • Giant Pumpkin Squash (over 100 pounds or 45 kilograms) are of this species, Cucurmita Maxima, including the largest pumpkins ever documented, which have attained a size of over 2,300 pounds (1,000 kg). The seed of C. maxima is used in treating parasites in animals. Different squash types of this species were introduced into North America as early as the 16th century. By the American Revolution, the species was in cultivation by Native American tribes throughout the present-day United States. By the early 19th century, at least three varieties are known to have been commercially introduced in North America from seeds obtained from Native Americans. Secondary centers of diversity include India, Bangladesh, Myanmar, and possibly the southern Appalachians. The large red-orange squashes often seen at Halloween in the United States are C. maxima, but not to be confused with the orange type used for jack-o-lanterns, which are C. pepo.

    • The great giant pumpkin squash


      Hubbard Squash Nutrient
      Units
      1 cup, Cubed
      -------
      116 g
      Proximates
         Water
      g
      102.0
         Energy
      Calories
      46.4 (2%)
         Energy
      kJ
      194
         Protein
      g
      2.3 (5%)
         Total Lipid (Fat)
      g
      0.6 (1%)
         Total Carbohydrates
      g
      10.1 (3%)
         Total Dietary Fiber
      g
      ----
         Ash
      g
      0.9
      Minerals
         Calcium, Ca
      mg
      18.2 (2%)
         Iron, Fe
      mg
      0.5 (3%)
         Magnesium, Mg
      mg
      22.0 (6%)
         Phosphorus, P
      mg
      24.4 (2%)
         Potassium, K
      mg
      371.0 (11%)
         Sodium, Na
      mg
      5.6 (0%)
         Zinc, Zn
      mg
      8.1 (0%)
         Copper, Cu
      mg
      0.1 (4%)
         Manganese, Mn
      mg
      0.2 (10%)
         Selenium, Se
      mcg
      0.6 (1%)
         Fluoride
      ----
      ----
      Vitamins
         Vitamin A, IU
      IU
      1586 (32%)
         Vitamin A, RE
      mcg_RE
      78.9
         Alpha Carotene
      mcg
      0.0
         Beta Carotene
      mcg
      951
         Beta Cryptoxanthin
      mcg
      ----
         Lycopene
      mcg
      0.0
         Lutein Plus Zeaxanthin
      mcg
      0.0
         Thiamin (Vitamin B-1)
      mg
      0.1 (5%)
         Riboflavin (Vitamin B-2)
      mg
      0.0 (3%)
         Niacin (Vitamin B-3)
      mg
      0.6 (3%)
         Pantothenic Acid (Vitamin B-5)
      mg
      0.5 (5%)
         Vitamin B-6
      mg
      0.2 (9%)
         Biotin (Vitamin B-7)
      mcg
      ---
         Folate (Vitamin B-9)
      mcg
      18.6 (5%)
         Vitamin B-12
      mcg
      0.0 (0%)
         Choline
      ----
      ----
         Betaine
      ----
      ----
         Vitamin C, Ascorbic Acid
      mg
      12.8 (21%)
         Vitamin D (D-2, D-3)
      ----
      ----
         Vitamin E (Alpha Tocopherol)
      ----
      ----
         Vitamin K
      mcg
      1.5 (2%)
      Lipids
         Fatty acids, saturated
      g
      0.1 (0%)
         4:0
      ----
      ----
         6:0
      ----
      ----
         8:0
      ----
      ----
         10:0
      ----
      ----
         12:0
      mg
      2.3
         13:0
      ----
      ----
         14:0
      mg
      2.3
         15:0
      ----
      ----
         16:0
      mg
      0.103
         17:0
      ----
      ----
         18:0
      mg
      11.6
         19:0
      ----
      ----
         20:0
      ----
      ----
         22:0
      ----
      ----
         24:0
      g
      0.004
         Fatty Acids, Monounsaturated
      g
      0.000
         14:01
      ----
      ----
         15:01
      ----
      ----
         16:1 Undifferentiated
      mg
      2.3
         18:1 Undifferentiated
      mg
      39.4
         20:1
      ----
      ----
         22:1 Undifferentiated
      ----
      ----
         Fatty Acids, Polyunsaturated
      g
      0.2
         16:2 Undifferentiated
      ----
      ----
         18:2 Undifferentiated
      mg
      91.6
         18:3
      mg
      152
         18:4 Undifferentiated
      ----
      ----
         20:3 Undifferentiated
      ----
      ----
         20:4 Undifferentiated
      ----
      ----
         20:5
      ----
      ----
         22:5
      ----
      ----
         22:6
      ----
      ----
         Total Omega-3 Fatty Acids
      mg
      152.0
         Total Omega-6 Fatty Acids
      mg
      91.6
         Cholesterol
      mg
      0.0 (0%)
         Phytosterols
      ----
      ----
      Amino Acids
         Tryptophan
      mg
      32.5
         Threonine
      mg
      69.6
         Isoleucine
      mg
      90.5
         Leucine
      mg
      132.0
         Lysine
      mg
      85.8
         Methionine
      mg
      29.0
         Cystine
      mg
      19.7
         Phenylalanine
      mg
      90.5
         Tyrosine
      mg
      77.7
         Valine
      mg
      99.8
         Arginine
      mg
      129.0
         Histidine
      mg
      42.9
         Alanine
      mg
      58.8
         Aspartic Acid
      mg
      97.4
         Glutamic Acid
      mg
      406.0
         Glycine
      mg
      85.8
         Proline
      mg
      82.4
         Serine
      mg
      90.5
         Hydroxyproline
      ----
      ----





      Pumpkin Winter Squash (Raw)
      Scientific Name: Cucurbita pepo

      Courtesy of Rick Hall, About.com Nutrition Guide
      nutrition.about.com


      A pumpkin is a cultivar of a squash plant, most commonly of Cucurbita pepo, that is round, with smooth, slightly ribbed skin, and deep yellow to orange coloration. The thick shell contains the seeds and pulp. Some exceptionally large cultivars of squash with similar appearance have also been derived from Cucurbita maxima. Specific cultivars of winter squash derived from other species, including C. argyrosperma, and C. moschata, are also sometimes called "pumpkin". In New Zealand and Australian English, the term pumpkin generally refers to the broader category called winter squash elsewhere. Native to North America, pumpkins are widely grown for commercial use and are used both in food and recreation. Pumpkin pie, for instance, is a traditional part of Thanksgiving meals in Canada and the United States, although commercially canned pumpkin puree and pumpkin pie fillings are usually made from different kinds of winter squash than the pumpkins frequently carved as jack-o'-lanterns for decoration around Halloween. Since some squash share the same botanical classifications as pumpkins, the names are frequently used interchangeably. One often-used botanical classification relies on the characteristics of the stems: pumpkin stems are more rigid, prickly, and angular (with an approximate five-degree angle) than squash stems, which are generally softer, more rounded, and more flared where joined to the fruit. Pumpkin fruits are a type of botanical berry known as a pepo. Traditional C. pepo pumpkins generally weigh between 3 and 8 kilograms (6 and 18 pounds), though the largest cultivars (of the species C. maxima) regularly reach weights of over 34 kg (75 pounds). The color of pumpkins derives from orange carotenoid pigments, including beta-cryptoxanthin, alpha and beta carotene, all of which are provitamin A compounds converted to vitamin A in the body.

      pumpkin


      Pumpkin Squash Nutrient
      Units
      1 cup, Cubed
      -------
      116 g
      Proximates
         Water
      g
      106
         Energy
      Calories
      30.2 (2%)
         Energy
      kJ
      126
         Protein
      g
      1.2 (2%)
         Total Lipid (Fat)
      g
      0.1 (0%)
         Total Carbohydrates
      g
      7.6 (3%)
         Total Dietary Fiber
      g
      0.6 (2%)
         Ash
      g
      0.9
      Minerals
         Calcium, Ca
      mg
      24.4 (2%)
         Iron, Fe
      mg
      0.9 (5%)
         Magnesium, Mg
      mg
      13.9 (3%)
         Phosphorus, P
      mg
      51.0 (5%)
         Potassium, K
      mg
      394.0 (11%)
         Sodium, Na
      mg
      1.2 (0%)
         Zinc, Zn
      mg
      0.4 (2%)
         Copper, Cu
      mg
      0.1 (7%)
         Manganese, Mn
      mg
      0.1 (7%)
         Selenium, Se
      mcg
      0.3 (0%)
         Fluoride
      ----
      ----
      Vitamins
         Vitamin A, IU
      IU
      8567 (171%)
         Vitamin A, RE
      mcg_RE
      428
         Alpha Carotene
      mcg
      597
         Beta Carotene
      mcg
      3596
         Beta Cryptoxanthin
      mcg
      2488
         Lycopene
      mcg
      0.0
         Lutein Plus Zeaxanthin
      mcg
      1740
         Thiamin (Vitamin B-1)
      mg
      0.1 (4%)
         Riboflavin (Vitamin B-2)
      mg
      0.1 (8%)
         Niacin (Vitamin B-3)
      mg
      0.7 (3%)
         Pantothenic Acid (Vitamin B-5)
      mg
      0.3 (3%)
         Vitamin B-6
      mg
      0.1 (4%)
         Biotin (Vitamin B-7)
      mcg
      ---
         Folate (Vitamin B-9)
      mcg
      18.6 (5%)
         Vitamin B-12
      mcg
      0.0 (0%)
         Choline
      mg
      9.5
         Betaine
      ----
      ----
         Vitamin C, Ascorbic Acid
      mg
      10.4 (17%)
         Vitamin D (D-2, D-3)
      ----
      ----
         Vitamin E (Alpha Tocopherol)
      mg
      1.2 (6%)
         Vitamin K
      mcg
      1.3 (2%)
      Lipids
         Fatty acids, saturated
      g
      0.1 (0%)
         4:0
      ----
      ----
         6:0
      ----
      ----
         8:0
      ----
      ----
         10:0
      ----
      ----
         12:0
      mg
      1.2
         13:0
      ----
      ----
         14:0
      mg
      7.0
         15:0
      ----
      ----
         16:0
      mg
      42.9
         17:0
      ----
      ----
         18:0
      mg
      3.5
         19:0
      ----
      ----
         20:0
      ----
      ----
         22:0
      ----
      ----
         24:0
      ----
      ----
         Fatty Acids, Monounsaturated
      g
      0.000
         14:01
      ----
      ----
         15:01
      ----
      ----
         16:1 Undifferentiated
      mg
      7.0
         18:1 Undifferentiated
      mg
      7.0
         20:1
      ----
      ----
         22:1 Undifferentiated
      ----
      ----
         Fatty Acids, Polyunsaturated
      g
      0.1
         16:2 Undifferentiated
      ----
      ----
         18:2 Undifferentiated
      mg
      2.3
         18:3
      mg
      3.5
         18:4 Undifferentiated
      ----
      ----
         20:3 Undifferentiated
      ----
      ----
         20:4 Undifferentiated
      ----
      ----
         20:5
      ----
      ----
         22:5
      ----
      ----
         22:6
      ----
      ----
         Total Omega-3 Fatty Acids
      mg
      3.5
         Total Omega-6 Fatty Acids
      mg
      2.3
         Cholesterol
      mg
      0.0 (0%)
         Phytosterols
      mg
      13.9
      Amino Acids
         Tryptophan
      mg
      13.9
         Threonine
      mg
      33.6
         Isoleucine
      mg
      36.0
         Leucine
      mg
      53.4
         Lysine
      mg
      62.6
         Methionine
      mg
      12.8
         Cystine
      mg
      3.5
         Phenylalanine
      mg
      37.1
         Tyrosine
      mg
      48.7
         Valine
      mg
      40.6
         Arginine
      mg
      62.6
         Histidine
      mg
      18.6
         Alanine
      mg
      32.5
         Aspartic Acid
      mg
      118.0
         Glutamic Acid
      mg
      213.0
         Glycine
      mg
      31.3
         Proline
      mg
      30.2
         Serine
      mg
      51.0
         Hydroxyproline
      ----
      ----





      Spaghetti Winter Squash (Raw)
      Scientific Name: Cucurbita Pepo subsp. pepo
      Vegetable Spaghetti

      Courtesy of Rick Hall, About.com Nutrition Guide
      nutrition.about.com


      Spaghetti Squash, also known as vegetable spaghetti, is a group of cultivars of Cucurbita pepo subsp. pepo. The fruit ranges from ivory to yellow-orange in color. The orange varieties have a higher carotene content. Its center contains many large seeds. Its flesh is bright yellow or orange. When raw, the flesh is solid and similar to other raw squashe. When cooked, the flesh falls away from the fruit in ribbons or strands like spaghetti. Spaghetti squash can be baked, boiled, steamed, or microwaved. It can be served with or without sauce, as a substitute for pasta. The seeds can be roasted, similar to pumpkin seeds. Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is low in calories, averaging 42 calories per 1-cup (155 grams) serving. Spaghetti squash plants may cross-pollinate with zucchini plants.

      spaghetti squash


      Spaghetti Squash Nutrient
      Units
      1 cup, Cubed
      -------
      101 g
      Proximates
         Water
      g
      92.5
         Energy
      Calories
      31.3 (2%)
         Energy
      kJ
      131
         Protein
      g
      0.6 (1%)
         Total Lipid (Fat)
      g
      0.6 (1%)
         Total Carbohydrates
      g
      7.0 (2%)
         Total Dietary Fiber
      g
      2.8 (11%)
         Ash
      g
      0.3
      Minerals
         Calcium, Ca
      mg
      23.2 (2%)
         Iron, Fe
      mg
      0.3 (2%)
         Magnesium, Mg
      mg
      12.1 (1%)
         Phosphorus, P
      mg
      12.1 (1%)
         Potassium, K
      mg
      109.0 (3%)
         Sodium, Na
      mg
      17.2 (1%)
         Zinc, Zn
      mg
      0.2 (1%)
         Copper, Cu
      mg
      0.0 (2%)
         Manganese, Mn
      mg
      0.1 (6%)
         Selenium, Se
      mcg
      0.3 (0%)
         Fluoride
      ----
      ----
      Vitamins
         Vitamin A, IU
      IU
      50.5 (1%)
         Vitamin A, RE
      mcg_RE
      3.0
         Alpha Carotene
      mcg
      1168
         Beta Carotene
      mcg
      ----
         Beta Cryptoxanthin
      mcg
      ----
         Lycopene
      mcg
      ----
         Lutein Plus Zeaxanthin
      ----
      ----
         Thiamin (Vitamin B-1)
      mg
      0.0 (2%)
         Riboflavin (Vitamin B-2)
      mg
      0.0 (1%)
         Niacin (Vitamin B-3)
      mg
      1.0 (5%)
         Pantothenic Acid (Vitamin B-5)
      mg
      0.4 (4%)
         Vitamin B-6
      mg
      0.1 (5%)
         Biotin (Vitamin B-7)
      mcg
      ---
         Folate (Vitamin B-9)
      mcg
      12.1 (3%)
         Vitamin B-12
      mcg
      0.0 (0%)
         Choline
      ----
      ----
         Betaine
      ----
      ----
         Vitamin C, Ascorbic Acid
      mg
      2.1 (4%)
         Vitamin D (D-2, D-3)
      ----
      ----
         Vitamin E (Alpha Tocopherol)
      mg
      ----
         Vitamin K
      mcg
      ----
      Lipids
         Fatty acids, saturated
      g
      0.1 (0%)
         4:0
      ----
      ----
         6:0
      ----
      ----
         8:0
      ----
      ----
         10:0
      ----
      ----
         12:0
      mg
      2.0
         13:0
      ----
      ----
         14:0
      mg
      2.0
         15:0
      ----
      ----
         16:0
      mg
      102
         17:0
      ----
      ----
         18:0
      mg
      11.1
         19:0
      ----
      ----
         20:0
      ----
      ----
         22:0
      ----
      ----
         24:0
      ----
      ----
         Fatty Acids, Monounsaturated
      g
      0.000
         14:01
      ----
      ----
         15:01
      ----
      ----
         16:1 Undifferentiated
      mg
      2.0
         18:1 Undifferentiated
      mg
      39.4
         20:1
      ----
      ----
         22:1 Undifferentiated
      ----
      ----
         Fatty Acids, Polyunsaturated
      g
      0.1
         16:2 Undifferentiated
      ----
      ----
         18:2 Undifferentiated
      mg
      90.2
         18:3
      mg
      150
         18:4 Undifferentiated
      ----
      ----
         20:3 Undifferentiated
      ----
      ----
         20:4 Undifferentiated
      ----
      ----
         20:5
      ----
      ----
         22:5
      ----
      ----
         22:6
      ----
      ----
         Total Omega-3 Fatty Acids
      mg
      150.0
         Total Omega-6 Fatty Acids
      mg
      90.9
         Cholesterol
      mg
      0.0 (0%)
         Phytosterols
      ----
      ----
      Amino Acids
         Tryptophan
      mg
      9.1
         Threonine
      mg
      18.2
         Isoleucine
      mg
      24.2
         Leucine
      mg
      34.3
         Lysine
      mg
      22.2
         Methionine
      mg
      7.1
         Cystine
      mg
      5.1
         Phenylalanine
      mg
      24.2
         Tyrosine
      mg
      20.2
         Valine
      mg
      26.3
         Arginine
      mg
      33.3
         Histidine
      mg
      11.1
         Alanine
      mg
      25.2
         Aspartic Acid
      mg
      64.6
         Glutamic Acid
      mg
      106.0
         Glycine
      mg
      22.2
         Proline
      mg
      21.2
         Serine
      mg
      24.2
         Hydroxyproline
      ----
      ----





      Straightneck & Crookneck Summer Squash (Raw)
      Scientific Name: Cucurbita Pepo
      Yellow Summer Squash

      Courtesy of Rick Hall, About.com Nutrition Guide
      nutrition.about.com


      Straightneck squash (one of several cultivated Cucurbita pepo) is a type of summer squash that is usually yellow-colored. It is also known as yellow summer squash, though that nomenclature is not wholly accurate. The crookneck squash looks similar but has a crooked neck. It has mildly sweet and watery flesh, and thin tender skins that can be left on the fruit for many types of recipes. It was almost certainly domesticated in the eastern United States, although other variants of the same species (zucchini and pumpkin) were domesticated in Mesoamerica. This squash grows on vined plants reaching 60 to 90 cm (2.0 to 3.0 feet) in height that thrive in mild weather. It is well known as an item in American cooking where it is fried, microwaved, steamed, boiled, or baked. It is often used in recipes interchangeably with zucchini. A good yellow summer squash will be small and firm with tender skin free of blemishes and bruising. It is available all year long in some regions, but is at its peak from early through late summer.

      Crookneck squash is a cultivar of Cucurbita pepo, the species that also includes some pumpkins and most other summer squashes. The plants are bushy and do not spread like the plants of winter squash and pumpkin. Most often used as a summer squash, it is characterized by its yellow skin (which may be smooth or bumpy)[2] and sweet yellow flesh, as well as its distinctive curved stem-end or "crooked neck".[3] It should not be confused with crookneck cultivars of Cucurbita moschata, such as the winter squash 'Golden Cushaw', or the vining summer squash 'Tromboncino'. Its name distinguishes it from another similar-looking variety of C. pepo, the straightneck squash, which is also usually yellow. Yellow crookneck squash are generally harvested immature, when they are less than two inches in diameter, since the skin toughens and the quality degrades as the squash reaches full maturity.


      straightneck & crookneck summer squash


      Straightneck & Crookneck Squash Nutrient
      Units
      1 cup, Cubed
      -------
      130 g
      Proximates
         Water
      g
      122
         Energy
      Calories
      24.7 (1%)
         Energy
      kJ
      103
         Protein
      g
      1.2 (2%)
         Total Lipid (Fat)
      g
      0.3 (0%)
         Total Carbohydrates
      g
      5.3 (2%)
         Total Dietary Fiber
      g
      2.5 (10%)
         Ash
      g
      0.8
      Minerals
         Calcium, Ca
      mg
      27.3 (3%)
         Iron, Fe
      mg
      0.6 (3%)
         Magnesium, Mg
      mg
      27.3 (7%)
         Phosphorus, P
      mg
      41.6 (4%)
         Potassium, K
      mg
      276.0 (8%)
         Sodium, Na
      mg
      2.6 (0%)
         Zinc, Zn
      mg
      0.4 (3%)
         Copper, Cu
      mg
      0.1 (7%)
         Manganese, Mn
      mg
      0.2 (10%)
         Selenium, Se
      mcg
      0.3 (0%)
         Fluoride
      ----
      ----
      Vitamins
         Vitamin A, IU
      IU
      195 (4%)
         Vitamin A, RE
      mcg_RE
      10.4
         Alpha Carotene
      mcg
      0.0
         Beta Carotene
      mcg
      117
         Beta Cryptoxanthin
      mcg
      0.0
         Lycopene
      mcg
      0.0
         Lutein Plus Zeaxanthin
      mcg
      377
         Thiamin (Vitamin B-1)
      mg
      0.1 (5%)
         Riboflavin (Vitamin B-2)
      mg
      0.1 (3%)
         Niacin (Vitamin B-3)
      mg
      0.6 (3%)
         Pantothenic Acid (Vitamin B-5)
      mg
      0.1 (1%)
         Vitamin B-6
      mg
      0.1 (7%)
         Biotin (Vitamin B-7)
      mcg
      ---
         Folate (Vitamin B-9)
      mcg
      29.9 (7%)
         Vitamin B-12
      mcg
      0.0 (0%)
         Choline
      mg
      ----
         Betaine
      ----
      ----
         Vitamin C, Ascorbic Acid
      mg
      10.9 (18%)
         Vitamin D (D-2, D-3)
      ----
      ----
         Vitamin E (Alpha Tocopherol)
      mg
      ----
         Vitamin K
      mcg
      ----
      Lipids
         Fatty acids, saturated
      g
      0.1 (0%)
         4:0
      ----
      ----
         6:0
      ----
      ----
         8:0
      ----
      ----
         10:0
      ----
      ----
         12:0
      mg
      1.3
         13:0
      ----
      ----
         14:0
      mg
      1.3
         15:0
      ----
      ----
         16:0
      mg
      55.9
         17:0
      ----
      ----
         18:0
      mg
      6.5
         19:0
      ----
      ----
         20:0
      ----
      ----
         22:0
      ----
      ----
         24:0
      ----
      ----
         Fatty Acids, Monounsaturated
      g
      0.000
         14:01
      ----
      ----
         15:01
      ----
      ----
         16:1 Undifferentiated
      mg
      1.3
         18:1 Undifferentiated
      mg
      22.1
         20:1
      ----
      ----
         22:1 Undifferentiated
      ----
      ----
         Fatty Acids, Polyunsaturated
      g
      0.1
         16:2 Undifferentiated
      ----
      ----
         18:2 Undifferentiated
      mg
      49.4
         18:3
      mg
      80.6
         18:4 Undifferentiated
      ----
      ----
         20:3 Undifferentiated
      ----
      ----
         20:4 Undifferentiated
      ----
      ----
         20:5
      ----
      ----
         22:5
      ----
      ----
         22:6
      ----
      ----
         Total Omega-3 Fatty Acids
      mg
      80.6
         Total Omega-6 Fatty Acids
      mg
      49.4
         Cholesterol
      mg
      0.0 (0%)
         Phytosterols
      mg
      ----
      Amino Acids
         Tryptophan
      mg
      10.4
         Threonine
      mg
      29.9
         Isoleucine
      mg
      44.2
         Leucine
      mg
      71.5
         Lysine
      mg
      67.6
         Methionine
      mg
      18.2
         Cystine
      mg
      13.0
         Phenylalanine
      mg
      42.9
         Tyrosine
      mg
      32.5
         Valine
      mg
      54.6
         Arginine
      mg
      52.0
         Histidine
      mg
      26.0
         Alanine
      mg
      63.7
         Aspartic Acid
      mg
      150.0
         Glutamic Acid
      mg
      131.0
         Glycine
      mg
      45.5
         Proline
      mg
      37.7
         Serine
      mg
      49.4
         Hydroxyproline
      ----
      ----





      Zucchini Summer Squash (Raw)
      Scientific Name: Cucurbita Pepo
      Courgette, Marrow, Gourd

      Courtesy of Rick Hall, About.com Nutrition Guide
      nutrition.about.com


      Zucchini is a summer squash which can reach nearly a meter (39-inches) in length when mature, but is usually harvested immature at 6 to 10 inches. In Brittain and Ireland a fully grown zucchini is referred to as a marrow. Along with other squashes and pumpkins, it belongs tothe species Cucurbita pepo. Zucchini can be dark or light green. A related hybrid, the golden zucchini, is a deep yellow or orange color. In a culinary context, zucchini is treated as a vegetable; it is usually cooked and presented as a savory dish or accompaniment. Botanically, zucchinis are fruits, a type of botanical berry called a "pepo", being the swollen ovary of the zucchini flower. Zucchini, like all squash, has its ancestry in the Americas. However, the varieties of squash typically called "zucchini" were developed in northern Italy in the second half of the 19th century, many generations after the introduction of cucurbits from the Americas in the early 16th century. When used for food, zucchini are usually picked when under 8-inches in length, when the seeds are still soft and immature. The larger ones are often fibrous. A zucchini with the flowers attached is a sign of a truly fresh and immature fruit, and it is especially sought after for its sweeter flavor. Unlike cucumber, zucchini is usually served cooked. It can be prepared using a variety of cooking techniques, including steamed, boiled, grilled, stuffed and baked, barbecued, fried, or incorporated in other recipes such as soufflés. Zucchini can also be baked into a bread similar to banana bread or incorporated into a cake mix. Its flowers can be eaten stuffed and are a delicacy when deep fried, as tempura. Grilled zucchini Zucchini has a delicate flavor and requires little more than quick cooking with butter or olive oil, with or without fresh herbs. The skin is left in place. Quick cooking of barely wet zucchini in oil or butter allows the fruit to partially boil and steam, with the juices concentrated in the final moments of frying when the water has gone, prior to serving. Zucchini can also be eaten raw, sliced or shredded, in a cold salad, as well as lightly cooked in hot salads, as in Thai or Vietnamese recipes. Mature (larger sized) zucchini are well suited for cooking in breads. Zucchinis can be cut with a spiralizer to make zucchini noodles for low-carbohydrate recipes. Zucchini are low in food energy and contain useful amounts of folate, potassium and provitamin A. Zucchini can be shaped into noodle-like spirals and used as a low-carb substitute for pasta.

      zucchini squash


      Zucchini Squash Nutrient
      Units
      1 cup, chopped
      -------
      124.000 g
      Proximates
         Water
      g
      118.147
         Energy
      kcal
      17.360
         Energy
      kj
      73.160
         Protein
      g
      1.438
         Total Lipid (Fat)
      g
      0.174
         Carbohydrates, By Difference
      g
      3.596
         Fiber, Total Dietary
      g
      1.488
         Ash
      g
      0.645
      Minerals
         Calcium, Ca
      mg
      18.600
         Iron, Fe
      mg
      0.521
         Magnesium, Mg
      mg
      27.280
         Phosphorus, P
      mg
      39.680
         Potassium, K
      mg
      307.520
         Sodium, Na
      mg
      3.720
         Zinc, Zn
      mg
      0.248
         Copper, Cu
      mg
      0.071
         Manganese, Mn
      mg
      0.157
         Selenium, Se
      mcg
      0.248
      Vitamins
         Vitamin A, IU
      IU
      421.600
         Vitamin A, RE
      mcg_RE
      42.160
         Thiamin (Vitamin B-1)
      mg
      0.087
         Riboflavin (Vitamin B-2)
      mg
      0.037
         Niacin (Vitamin B-3)
      mg
      0.496
         Pantothenic Acid (Vitamin B-5)
      mg
      0.103
         Vitamin B-6
      mg
      0.110
         Biotin (Vitamin B-7)
      mcg
      ---
         Folate (Vitamin B-9)
      mcg
      27.404
         Vitamin B-12
      mcg
      0.000
         Vitamin C, Ascorbic Acid
      mg
      11.160
         Vitamin D (D-2. D-3)
      mcg
      ---
         Vitamin E
      mg_ATE
      0.149
         Vitamin K
      mcg
      ---
      Lipids
         Fatty acids, saturated
      g
      0.036
         4:0
      g
      0.000
         6:0
      g
      0.000
         8:0
      g
      0.000
         10:0
      g
      0.000
         12:0
      g
      0.001
         14:0
      g
      0.000
         16:0
      g
      0.031
         18:0
      g
      0.004
         Fatty Acids, Monounsaturated
      g
      0.014
         16:1
      g
      0.001
         18:1
      g
      0.012
         20:1
      g
      0.000
         22:1
      g
      0.000
         Fatty Acids, Polyunsaturated
      g
      0.074
         18:2
      g
      0.027
         18:3
      g
      0.046
         18:4
      g
      0.000
         20:4
      g
      0.000
         20:5
      g
      0.000
         22:5
      g
      0.000
         22:6
      g
      0.000
         Cholesterol
      mg
      0.000
      Amino Acids
         Tryptophan
      g
      0.012
         Threonine
      g
      0.035
         Isoleucine
      g
      0.052
         Leucine
      g
      0.084
         Lysine
      g
      0.079
         Methionine
      g
      0.021
         Cystine
      g
      0.015
         Phenylalanine
      g
      0.051
         Tyrosine
      g
      0.038
         Valine
      g
      0.064
         Arginine
      g
      0.061
         Histidine
      g
      0.031
         Alanine
      g
      0.076
         Aspartic Acid
      g
      0.175
         Glutamic Acid
      g
      0.154
         Glycine
      g
      0.055
         Proline
      g
      0.045
         Serine
      g
      0.058


      USDA Nutrient Database for Standard Reference, Release 12 (March 1998)
      Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
      Your daily values may be higher or lower based on your individual needs.


      Return To Vegetable Index





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