Just like apples, the varieties of squash are seemingly endless — all with their own unique flavors, shapes and textures. But is squash good for you?
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Registered dietitian Amber Sommer, RDN, LD, gives the 411 on the many health benefits of squash, along with how to make them a delicious addition to your diet.
The health benefits of eating squash
Contrary to popular belief, squash is botanically classified as a fruit, not a vegetable. This is because it grows from flowers and has seeds. But squash brings the best of both produce worlds when it comes to health benefits. “They’re all relatively low in carbs, high in fiber and nutrient-dense,” says Sommer.
For example, winter and summer squash are low in calories and fat, and both are excellent sources of vitamin C. They also contain fiber, B vitamins and important minerals such as potassium and magnesium.
Sommer explains how these antioxidants, minerals and vitamins in squash benefit your health.
Prevents chronic diseases
Squash contains antioxidants, which prevent cellular damage caused by free radicals. Antioxidants are a nutritional jackpot for your body — no risk and all reward.
“Your body creates free radicals naturally as it converts food into energy or in response to environmental factors like pollution. Free radicals are missing an electron, so they’re constantly looking to steal them from other cells,” explains Sommer.
“Too many free radicals create oxidative stress. Over time, oxidative stress causes cell damage and lays the foundation for disease development. But antioxidants fight free radicals, preventing this damage and staving off chronic ailments like cancer and heart disease.”
Beta-carotene is an antioxidant found in squash. Your body transforms beta-carotene into the essential nutrient vitamin A. Studies have also linked beta-carotene to a lower risk of cancers, including:
Helps maintain bone health
Squash is rich in minerals, including calcium. Calcium helps build and maintain healthy bones and teeth. The vitamins A and C in squash also help keep your bones healthy. In fact, a 2017 review of studies linked vitamin A deficiency to an increased risk of bone fractures.
Keeps blood healthy
Squash is a great source of iron. Iron deficiency can cause a host of problems, including anemia. Getting enough iron doesn’t just help prevent and treat anemia. “Research also shows that iron has benefits during menstruation, such as reducing fatigue and improving athletic performance,” notes Sommer.
Supports heart health and function
Squash contains magnesium, which is essential for more than 300 processes in your body. “Magnesium maintains your heart rhythm and helps make DNA. It can also help you stay energized,” says Sommer.
Potassium-rich foods like squash also help your body function by supporting your heart and can help lower blood pressure. “And research has linked the beta-carotene in squash with heart disease prevention,” she adds.
Protects eye health
Squash is a smorgasbord of powerhouse vitamins, including vitamins A and C. Studies show that vitamin A can help protect your eyes and plays a role in preventing night blindness and age-related macular degeneration.
In addition to being an immune health superhero and powerful antioxidant, vitamin C helps your eyes, too. Like vitamin A, it prevents and slows macular degeneration and may also help prevent cataracts.
Keeps skin healthy
Studies show that vitamin C and beta-carotene are good for skin health. Vitamin C is also connected with wrinkle prevention and wound healing.
How much squash should you eat?
Despite being #teamfruit, the U.S. Department of Agriculture (USDA) lumps squash in with veggies based on their nutrition content. According to MyPlate, the USDA’s nutrition guide for Americans, you should aim for two to four servings of vegetables daily. Where you fall in that range depends on your sex, age, activity level, height and weight. The USDA considers 1 cup of cubed, sliced or diced winter or summer squash to be one serving of vegetables.
“Nutritionally, butternut and acorn squash are arguably the overall MVPs, but it’s by the slimmest, most subjective of margins,” says Sommer. “However, don’t worry about choosing the healthiest squash. Instead, choose the ones that taste best to you and try to eat a variety to get the most benefit from eating squash.”
Try summer squash raw or spiraled into “zoodles” as a healthy substitution for noodles. They’re also yummy sautéed or roasted with olive oil. Winter squash is delicious (and sugary sweet like a sweet potato) when roasted. And both are great additions to soups and pastas.
Whether you add it to your favorite recipe or eat squash on its own, your body will thank you.
FAQs
The antioxidants in squash can play an important role in reducing oxidative stress. In turn, this may help with cancer prevention. The vitamin C and beta-carotene found in squash may help to slow the progression of macular degeneration and reduce the chances of related vision loss.
What are the benefits of squash? ›
The antioxidants in squash can play an important role in reducing oxidative stress. In turn, this may help with cancer prevention. The vitamin C and beta-carotene found in squash may help to slow the progression of macular degeneration and reduce the chances of related vision loss.
Is squash a superfood? ›
Delicious, hearty, and versatile, squash is a superfood popular in original blue zones areas. Whether it's roasted as a side, pureed in a soup, or baked into a veggie roast, it deserves a spot at your dinner table.
Which squash is healthiest? ›
1. Butternut Squash. One of the most popular varieties of squash, it can be use in so many ways. It's one of the most rich in Vitamin A, boasting about 100% of the recommended daily value per cup, in the antioxidant form of beta-carotene.
What is special about squash? ›
Variety in colour, texture, size, and taste make squash a versatile vegetable that can be prepared in many different ways – baked, pureed, roasted, fried or even dried. Squash is prized for its nutrition, with high levels of vitamins A and C, niacin, riboflavin, and iron.
Does squash detox your body? ›
Vegetables are superfoods for detoxification and gut health, particularly green leafy, cruciferous, and squash varieties that contain unique plant chemicals.
Which is healthier, zucchini or squash? ›
Is yellow squash as nutritious as zucchini? The two are very similar in terms of their nutrition content and health perks. For example, both are about 95% water, making them low in both calories and carbs, and are decent sources of vitamins A and C, potassium, and fiber.
Is squash healthier cooked or raw? ›
Raw yellow squash is the way to go if you are looking for a high source of vitamin C and water content. On the other hand, if you want to increase the bioavailability of nutrients and the availability of beta-carotene, cooking your yellow squash is the better option.
Is squash an inflammatory food? ›
Anti-inflammatory Capacity
Although anti-inflammatory effects can certainly extend to arthritis and gout, studies on squash have specifically linked its impact to reducing gastric and duodenal ulcer reduction, as well as to general anti-inflammation of the cardiovascularsystem.
Is squash good for your gut? ›
One of the many reasons squash is in high demand during the colder seasons is its high fiber and nutritional density. Some health benefits include improving blood pressure, supporting gut health, and decreasing your risk for certain diseases.
All squash skin is edible. However, in the same way you wouldn't eat a banana peel, edible doesn't necessarily mean you want to eat it. Some squash has thin skin that's tasty and tender, while others have a tough shell that even cooked is chewy and stringy.
Is squash or sweet potato better? ›
To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.
What does squash give to the body? ›
The vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That's a serious nutritional power-packed veggie. Yellow squash is also rich in manganese. This mineral helps to boost bone strength and helps the body's ability to process fats and carbohydrates.
When should I eat squash? ›
For the best-quality squash, wait to harvest all types until they are mature — at least 50–55 days after the fruit has set — and cure before storing and eating.
Why is squash so tiring? ›
Squash is a high-intensity game that requires agility of the body and the mind to plan and play every hit and predict each return. As a result, it's a fantastic calorie burner which gives players an all over body workout.
Does squash tone your body? ›
The strength required in a game of squash will help you tone your legs, arms and abdomen while the cardio involved in the face-paced game of squash will also help maintain a healthy weight.
Is squash good for belly fat? ›
One cup of cooked squash with a volume of 205ml has only 83 calories and has up to 7 grams of fiber. Therefore, this is also a great choice for those who want to lose weight and obesity. Squash contains a lot of fiber, including both soluble and insoluble fiber.
Is squash a carb or protein? ›
Winter squash: Winter squash, including butternut squash and acorn squash, is a starchy vegetable that is high in carbs. One cup of cooked butternut squash contains around 21 grams of carbs, while one cup of cooked acorn squash contains around 15 grams.
What happens to your body when you eat butternut squash every day? ›
Research shows that butternut squash can help reduce your risk of colorectal cancer, in particular. It can help your blood pressure. Butternut squash is high in potassium, which can help keep your blood pressure in check. Managing your blood pressure can reduce your risk for stroke and heart disease.
