Everything You Should Know About the Benefits of Squash

High in vitamins C and B6, plus beta-carotene, squash helps with heart and eye
health

Roasted butternut squash on white plate with feta cheese garnish.

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?

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:

Non-Hodgkin lymphoma.
Cervical cancer.
Lung cancer.
Bladder cancer.
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.