PUNE: High in vitamins C and B6, plus beta-carotene, squash helps with heart and eye health. Just like apples, the varieties of squash are seemingly endless — all with their own unique flavors, shapes and textures. 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.
Here are some 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.
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 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. (Agencies)
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