4 Reasons Why You Should Eat More Squash

Research indicates that carotenoids are among the strongest antioxidants. Beta-carotene in squash, for example, supports skin health by fighting damage done to the skin by free radicals. For context, free radicals are a type of harmful molecule that can build up in cells and cause damage to things like DNA and proteins. Beta-carotene also supports the growth and turnover of new skin cells. A review paper published in a 2011 issue of the journal Molecules, described that high carotenoid levels in the skin helped individuals appear younger, although that metric is subjective.

This information matched the theory, also discussed in the paper, that higher levels of antioxidants in the skin helps protect against aging. But, before you go and gobble up numerous plates of squash in the hopes of promoting youthful skin, it’s important to note that carotenoids are fat-soluble. This means that, in order to be absorbed in the body, they need to be in the presence of fat.

Instead of noshing on plain steamed squash, for example, make sure you drizzle some healthy fats, such as olive oil, on top to ensure optimal absorption of those skin nourishing compounds.

Winter squash such as butternut, kabocha, delicata, and acorn squash are all forms of healthy, starchy vegetables. One cup of butternut squash contains almost double the number of grams of carbohydrates as one cup of broccoli, for example. Although squash is quite high in carbohydrates, it boasts quite a bit of fiber making it a complex carbohydrate, which supports blood sugar regulation.

The fiber in the squash prevents blood sugar from rising and falling rapidly, meaning fewer dips in mood or energy levels. Squash is an excellent carbohydrate choice for those looking to manage their blood sugar. In addition, cooked winter squash offers a great source of carbohydrates for anyone who exercises regularly (at least 150 minutes of moderate physical activity each week) to utilize before a long workout or training session.

Your skin health and blood sugar levels are not the only things that see a benefit when you eat squash. The vitamins and minerals found in squash also support a healthy immune system.

Vitamin C and the mineral magnesium are both critical for the immune system — and both are present in squash. One cup of butternut squash contains roughly 25 percent of the recommended dietary allowance, or RDA, of vitamin C for adult women and men (which is 75 and 90 milligrams, respectively).

And magnesium is a mineral that plays many supporting roles in the immune system. In fact, magnesium deficiency has been linked to chronic, low-grade inflammation. Although not a super-rich source of magnesium (one cup of butternut squash contains just a little more than 10 percent of the RDA for adult men and women), one ounce of pumpkin seeds provides roughly 20–25 percent of the RDA for magnesium for adult men and women.

A review article in a 2021 issue of the journal Biomedicines, examined the anti-inflammatory effects of diet on healthy aging. But first, it’s important to note that inflammation is a necessary function in the body. It occurs when there is exposure to an allergen or toxin, when an injury happens, or during an infection to help kick-start the healing process. However, when inflammation becomes chronic — meaning it is triggered for a prolonged period of time — it can stimulate the development of diseases such as cardiovascular disease, autoimmune disease, neurological disease, and cancer.

As simple as it may sound, one major way to prevent or combat chronic inflammation is to consume a diet that’s rich in fruits, vegetables, unrefined grains, unsaturated fats, and lean proteins — research supports this suggestion above all other dietary fads.

(Related: Dietitian-approved, High-protein Snacks To Eat After a Workout)

Squash’s nutrient profile, in particular, makes it an excellent player in the fight against chronic inflammation. Swapping refined carbohydrates — such as white pasta or bread — for baked acorn squash at dinner, or ditching sugary cereals at breakfast for a homemade pumpkin chia pudding can provide all of the above benefits. Routinely making swaps like these can help prevent chronic diseases linked to inflammation.