Wednesday, February 28Food Security Matters

Kalabasa – 10 Health Benefits of Squash, and Side Effects

Are you looking for a healthy and delicious addition to your diet? Look no further than squash, or as it’s known in the Philippines, kalabasa! This versatile vegetable is packed with nutrients that can benefit your overall health. From supporting eye health to boosting immunity, there are countless reasons to incorporate more squash into your meals. In this blog post, we’ll explore the current status of squash production in the Philippines, 10 amazing health benefits of kalabasa, possible side effects of consuming too much squash, popular dishes featuring this vegetable, and who should avoid eating it altogether. Get ready to discover why adding kalabasa to your diet could be one of the best choices you make for your health!

What is Squash

Squash, also known as kalabasa in the Philippines, is a type of vegetable that belongs to the gourd family. This plant produces fruits that vary in shape, size, and color depending on the variety. Generally speaking, squash has a hard outer shell and soft flesh inside.

In terms of nutritional value, squash is an excellent source of vitamins A and C as well as potassium and fiber. These nutrients are essential for various bodily functions such as maintaining healthy skin and vision or regulating blood pressure.


There are several varieties of squash available today including butternut, acorn, spaghetti squash, and more. Each variety has its unique flavor profile making it suitable for different recipes from soups to stews or even desserts!

Kalabasa or Squash is an incredibly nutritious vegetable with countless culinary possibilities. Whether you prefer it roasted or mashed into puree form – there’s no denying that this versatile ingredient can add both flavor & nutrition to any dish!

Current Status of the Squash Production in the Philippines

Squash or Kalabasa is one of the most popular vegetables in the Philippines. According to the Philippine Statistics Authority, there were approximately 78,000 hectares of land devoted to squash production in 2019. The top-producing regions were Central Luzon and Calabarzon.

However, despite its popularity and high demand in both local and international markets, squash production has been facing several challenges such as pest infestations, lack of irrigation systems, and climate change effects.

To address these issues, various government agencies have implemented programs aimed at improving squash farming practices. For instance, the Department of Agriculture provides subsidies for farmers to purchase seeds and fertilizers while also offering technical assistance on crop management.

In addition to government support, private organizations have also stepped up their efforts by establishing partnerships with small-scale farmers for sustainable farming practices.

Despite these initiatives being put into place for improving production rates and quality standards of kalabasa in the country; much work still needs to be done if we want our local farmers to reap better harvests from this nutritious vegetable that is a staple source of income for many Filipinos.

10 Health Benefits of Squash

Squash is a vegetable that belongs to the gourd family. It’s loaded with essential nutrients and packs a powerful punch of health benefits.

1. Boosts Immune System: Squash contains high levels of vitamins A and C which are essential for maintaining a healthy immune system.

2. Promotes Weight Loss: This low-calorie vegetable is an excellent source of dietary fiber, helping you feel fuller for longer periods while promoting weight loss.

3. Prevents Cancer: The antioxidants present in squash can help prevent cancer by neutralizing free radicals that damage DNA cells.

4. Improves Vision: Squash is rich in beta-carotene which helps maintain good eyesight and prevents age-related eye diseases such as cataracts and macular degeneration.

5. Enhances Digestion: The high fiber content in squash aids digestion by preventing constipation, bloating, and cramping.

6. Lowers Blood Pressure: Potassium found in squash helps regulate blood pressure levels by reducing sodium levels in the body.

7. Reduces Inflammation: The anti-inflammatory properties found in squash can help reduce inflammation caused by arthritis or other inflammatory diseases

8. Strengthens Bones: Calcium is crucial for building strong bones; luckily, this mineral is abundant in squashes!

9. Maintains Heart Health: Squash has heart-healthy nutrients such as folate which reduces homocysteine levels (an amino acid linked to heart disease).

10. Improves Skin Quality:  Vitamin A found abundantly on squashes promotes skin cell turnover resulting in clearer-looking skin while its antioxidant properties protect from harmful UV rays keeping your complexion looking youthful!

Possible Side Effects of Consuming Kalabasa

While kalabasa is generally considered safe for consumption, there are some possible side effects that you should be aware of.

  1. Eating too much squash may cause bloating and discomfort due to its high fiber content. This can lead to digestive issues such as gas and constipation.
  2. Individuals who are allergic to pumpkins or other members of the Cucurbitaceae family may also experience an allergic reaction when consuming squash. Symptoms can range from mild itching and hives to more severe reactions like anaphylaxis.
  3. Pregnant women should consume squash in moderation as it contains vitamin A which can be toxic in large amounts. Excessive intake of vitamin A during pregnancy has been linked with birth defects.
  4. Individuals with kidney problems should limit their intake of squash as it is a source of oxalate which can contribute to the formation of kidney stones.
  5. Like all fruits and vegetables, pesticide residues on the skin may pose a threat if not washed properly before cooking or consuming raw.

While kalabasa provides numerous health benefits when consumed in moderate amounts by most people without allergies or specific medical conditions; excessive consumption may have side effects on certain populations including those with allergies/pregnancy/kidney problems etc.

Popular Squash Dishes

Squash, also known as kalabasa in the Philippines, is a versatile vegetable that can be used to create various delectable dishes. One popular dish is the classic Filipino ginataang kalabasa or squash cooked in coconut milk. This creamy and savory dish is often paired with shrimp or pork for added flavor.

Another popular way to prepare squash is by making fried squash fritters. These crispy treats are perfect as an appetizer or snack and are made by mixing grated squash with flour, eggs, and spices before frying them until golden brown.

For those who love soup, there’s nothing better than a warm bowl of butternut squash soup on a chilly day. This hearty soup combines roasted butternut squash with cream, chicken broth, and seasonings for a comforting meal.

If you’re looking for something healthy yet filling, try making spaghetti squash noodles instead of traditional pasta! Simply roast the spaghetti-like strands of this type of squash and toss it with your favorite sauce and toppings for a guilt-free meal.

Don’t forget about pumpkin pie – one of the most iconic fall desserts around! Made from pureed pumpkin (which belongs to the same family as squashes), cinnamon spice mixtures, sugar, and topped with whipped cream – it’s hard not to fall in love!

Squashes are incredibly versatile vegetables that can be prepared in many different ways depending on your preference. Whether you like them sweet or savory – there are undoubtedly plenty of recipes out there waiting for you to enjoy!

Who Should Not Eat Squash

While squash is generally considered a healthy addition to one’s diet, certain individuals should avoid consuming it.

People with allergies to cucurbits may experience an allergic reaction after eating squash. Cucurbits are a family of plants that include pumpkins, melons, and gourds.

Individuals suffering from digestive issues such as bloating or gas should also be cautious when consuming squash. It contains high amounts of fiber which can irritate the digestive tract and worsen these symptoms.

Those who have kidney problems or are on medication for hypertension should consume squash in moderation due to its high potassium content.

Pregnant women should also limit their consumption of squash due to its potential ability to induce uterine contractions, which could lead to premature labor.

It is always best to consult with a healthcare professional before adding any new food item to your diet if you have concerns about how it may affect your health.

Final Thoughts

After learning about the numerous health benefits of kalabasa, it’s clear that this vegetable deserves a spot on our plates. From boosting immunity to aiding in digestion and even improving vision, squash is a powerhouse of nutrients that can greatly benefit our overall health.

However, as with any food or supplement, moderation is key. While consuming too much squash may lead to some unpleasant side effects such as bloating or diarrhea, these are easily avoidable by sticking to recommended serving sizes.

Note: This article also answers the following local questions:

  • Anong vitamins ang makukuha sa kalabasa
  • Anong sustansya ang makukuha sa kalabasa

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