Health Benefits of Squash

Squash is one of the most versatile and delicious

vegetables available throughout the world, and it also packs
a serious punch in terms of healthy, medicinal benefits.
Different varieties of squash have the ability to improve the
quality of your sight, boost skin health, strengthen the
immune system, prevent cancer, manage symptoms of
diabetes, build strong bones, protect heart health, reduce
symptoms of insomnia, prevent inflammatory conditions,
treat arthritis, eliminate ulcers, eliminate parasites and
infections, increase prostate health, protects against birth
defects, boosts respiratory health, and reduces blood
pressure.
Squash is a very interesting vegetable, because it is actually
a broad term that encompasses a number of different types
of vegetables, including pumpkins, zucchinis, courgettes,
and marrows. They have a number of overlapping
characteristics, and belong to the genus Cucurbita. The
individual species include dozens of varieties, including
buttercup squash, hubbard squash, cushaw squash,
pumpkins, acorn squash, summer squash, zucchini, autumn
squash, and winter squash. In North America, most of the
varieties are simplified into either summer squash or winter

squash. These classifications depend on when the

squashes ripen, and what flavor and health benefits the user
is trying to achieve. Squash also include gourds, of which
there are many different classifications as well.
Not only is it one of the largest groups of vegetables, they
are also some of the oldest cultivated crops on earth, with
archaeological data tracing their origins back to 10,000
years ago in Mesoamerica. They were famously one of the
Three Sisters crops that were cultivated by Native
Americans, who eventually shared them with European
settlers. These three vegetables were commonly grown
together, and included corn (maize), beans, and squash. T

Nutritional Value of Squash

The impressive health benefits of squash are derived from
theorganic
compounds,
nutrients,
vitamins,
and
minerals that they contain. This list includes a huge amount
of vitamin A, as well as significant amounts of vitamins C, E,
B6, niacin, thiamin, pantothenic acid, and folate. In terms of
minerals, squash contain magnesium, potassium,
manganese, copper, phosphorous, calcium, and iron. They
are also a very good source of carotenoids and other
important anti-inflammatory and antioxidant compounds.

Lets explore how these components impact human health,

and what benefits can be enjoyed by adding squash to our
diet!

Health Benefits of Squash

Immune System Health: Squash is an important source of
many nutrients, including vitamin C, magnesium, and
other antioxidant compounds. These vitamins and minerals
are important antioxidant components in the body, which
help to neutralize free radicals throughout the body. Free
radicals are the natural, dangerous byproducts of cellular
metabolism, and they have been connected with a wide
swath of illnesses, including cancer, heart disease, and
premature aging. Furthermore, squash contains very high
levels of vitamin A, including carotenoid phytonutrients like
lutein and zeaxanthin. All of this together helps the body to
boost its immune response and defend against the foreign
substances, as well as the free radicals produced by our
own body, that may do us harm over the long term.
Managing Diabetes: Proper, regulated metabolism of sugar
in the body is the best way to manage thesymptoms of
diabetes, a disease which afflicts millions of people all
around the world. Squash is a great source of B-complex

vitamins, all of which are essential in that metabolic activity.

Furthermore, certain types of squash contain good amounts
of dietary fiber, including the polysaccharide known as
pectin. Pectin is an essential element in blood sugar
regulation throughout the body, making sure that the insulin
and glucose activities within the body remain constant and
smooth. This ensures proper function of different organ
systems, and a reduction in the plunges and peaks that can
make diabetic life so difficult.
Anti-Inflammatory Capacity: Although talking about
inflammation usually includes a discussion of arthritis or
gout, inflammation can occur throughout the body, and is
often a symptom of other conditions, like a fever that is a
signal of an infection attacking the body. The antiinflammatory activity of squash is due to the presence of
omega-3 fatty acids, carotenoids like lutein, zeaxanthin, and
beta-carotene, as well as somewhat unusual antiinflammatory polysaccharides called homogalacturonan.
Although anti-inflammatory affects can certainly extend to
arthritis and gout, studies on squash have specifically linked
its impact to reducinggastric and duodenal ulcer reduction,
as well as to general anti-inflammation of the cardiovascular
system. Inflammation in the body is also closely linked to

type-2 diabetes, yet another way that squash can help those
suffering from that condition.
Antiseptic, Antimicrobial, Antifungal Activity: The natural
immune-boosting ability of squash is great for general
illness, but specific toxins and foreign bodies can also cause
serious health issues. However, as we mentioned in the
introduction, the seeds of squash can also be eaten or
chewed to get a number of health benefits. These seeds
have been directly connected toantiparasitic, antimicrobial,
and antifungal activity within the body, protecting us from a
wide variety of terrible diseases, including tapeworms and
other intestinal parasites.
Lung Health: The vitamin in highest quantities within
squash is vitamin A, and studies have linked vitamin A to a
reduction in emphysema, particularly for those people who
are consistently exposed to carcinogens like cigarette
smoke. There is also an important carotenoid called betacryptoxanthin that has been linked to a reduction in the
occurrence of lung cancer. Lung cancer is one of the most
common forms of this terrible disease, so an increase in
foods that contain vitamin A can be a very important
protective element.

Neural Tube Defects: Squash has significant levels of

folate, which has long been known as an essential vitamin
for pregnant women. Folic acid, or folate, is integral in
developing the neural aspects of infantile health. Neural
tube defects have been directly linked to a deficiency in folic
acid, so adding squash to your diet is always a good idea.
Cardiovascular Health: The magnesium and potassium
present in squash combine to form a very effective
defensive line against cardiovascular issues. Potassium is a
vasodilator, which means that it relaxes the tension of blood
vessels and arteries, thereby increasing blood flow and
reducing the stress on the heart. This also increases
oxygenation of the bodys various organ systems and
improves function. The fiber, including pectin, found in
squash is very good at scraping excess cholesterol from the
walls of arteries, thereby reducing the chances of
atherosclerosis, heart attacks, and strokes. Finally, the high
levels of folate in squash are able to neutralize harmful
levels of homocysteine that builds up in the body.
Homocysteine has been positively linked to a seriously
increased chance of developing cardiovascular diseases.
Asthmatic
Conditions:The
antioxidant
and
antiinflammatory properties of squash have been linked to a

reduction in asthmatic conditions, primarily because the

irritation that causes asthma can be eliminated by eating a
diet high in squash.
Blood Circulation:Many different varieties of squash have
high levels of iron and copper, which are both essential
components of red blood cells. What this means is that with
enough squash in your diet, you can reduce your chances of
developing anemia (iron deficiency) and you can generally
increase circulation within your bloodstream, which can
increase oxygenation, brain function, and overall energy
levels.
Eye Health: It may be hard to believe, but a single serving
of squash can contain more than 400% of your daily
requirement for vitamin A, due to the massive amounts of
beta-carotene that are found in squash. Beta-carotene can
actually be split by an enzyme to form vitamin-A, but the
body will only convert as much as is necessary. In other
words, eating squash will give you body all the vitamin A it
needs, with plenty of beta-carotene to spare. Beta-carotene
is an antioxidant compound that is essential for good eye
health. High levels of beta-carotene have been connected
with reduced chances of macular degeneration, cataracts,
glaucoma, and other vision issues.

Bone Health: The high levels of essential vitamins found

within squash make it a very important part of developing
bone matter and bone mineral density. Squash is a valuable
source of zinc, calcium, manganese, and other very
important trace elements. This can help reduce your
chances of developing osteoporosis as you age, and ensure
strength and durability for your bones.
A Few Words of Caution: There are so many wonderful
benefits of squash, but it is important to recognize some of
the potential problems. As a strong agent to reduce blood
pressure, someone with hypotension should avoid
vegetables like squash, since it can lower your blood
pressure to a dangerous level. Other than that, enjoy the
many health benefits of squash in all your seasonal meals!
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