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Benefits of Adding Squash to Your Diet

You may only think about them in the fall, but these nutrient-dense veggies pack a punch when it comes to fighting disease. And better yet, some are available year-round.

Fall Squash Infographic illustrating different types of squash 

You may only think about them in the fall, but these nutrient-dense veggies pack a punch when it comes to fighting disease. And better yet, some are available year-round.

Benefits of Adding Squash to Your Diet

  • Strengthen bones with valuable trace elements such as calcium and zinc
  • Regulate blood sugar as a good source of fiber and vitamin B, which help stabilize insulin and glucose levels
  • Boost immunity with antioxidants such as vitamin C
  • Prevent heart disease with cholesterol-lowering pectin
  • Fight lung cancer and other respiratory illnesses with high amounts of vitamin A


How to use: Cut this squash down the center to make a great bowl. Fill it with apples, pecans, and cinnamon for an unexpected treat. Or have taco night without the tortillas. Add everything you’d expect in a taco—ground beef, black beans, corn, onions, and top with cheese.


How to use: Butternut squash soup is on our list of favorites, which is perfect for chillier fall days. It also adds a nice flavor to chili and pasta dishes; or serve roasted with a small amount of butter and cinnamon.


How to use: Where do we even begin? You can use this ever-present fall favorite to make smoothies, muffins, pancakes, bread—even the seeds make a great snack full of protein and fiber. Or have you tried adding a little pumpkin puree to your overnight oats? We think you should.


How to use: To spare yourself some carbs, or if you’re gluten-free, use spaghetti squash in place of pasta. It makes a surprisingly hearty dish when you pair it with a meaty spaghetti sauce. Or serve it as a simple yet nutritious side dish with a little olive oil, salt, and pepper.

Related: Gluten Free Recipes That Anyone Can Enjoy


SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.


Source: “7 Amazing Benefits of Squash.” Organic Facts. 2017. Web. 15 Sept. 2017. 

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Post Author

Sandy Patton

Sandy is a Marketing Communications Specialist and has been with SelectHealth for 15 years. Her prior roles include health education and wellness coaching.