Squash has a variety of vitamins and minerals which includes Vitamin A, C, magnesium, calcium, iron, folate, dietary fiber. These nutrients contribute too its many health benefits which includes aids in digestion, improves vision, reduces cancer risk, boosts immunity among others.
Amount Per 100 grams
- Calories 37
- Total Fat 0.4 g
- Cholesterol 0 mg
- Sodium 1 mg
- Potassium 241 mg – 6% RDA
- Carbohydrate 9 g – 3% RDA
- Dietary fiber 2.8 g – 11% RDA
- Sugar 3.3 g
- Protein 0.9 g – 1% RDA
- Vitamin A 104% RDA
- Vitamin C 16% RDA
- Calcium 2% RDA
- Iron 2% RDA
- Vitamin B-6 10% RDA
- Magnesium 3% RDA
10 Health Benefits of Squash
1. Boosts Immunity
Squash has vitamin C, magnesium and other antioxidant compounds which aids in boosting immunity. These vitamins and minerals are important antioxidant which help to neutralize free radicals which are connected with a wide swath of illnesses, including cancer, heart diseases, and premature aging.
Squash has vitamin A, including carotenoid phytonutrients like lutein and zeaxanthin which help the body boost the immune response and defend against foreign substances, as well as the free radicals produced by our own body that may do us harm over the long term.
2. Help control Body Sugar
Squash has B-complex vitamins which are essential in metabolic activity. Squash contains 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 the life of diabetics’ difficult.
3. Improves vision
Squash contains vitamin A and beta carotene which is an antioxidant compound essential for good eye health. Beta-carotene is an antioxidant that protects the eyes from oxidative damage and prevents degenerative stress. The retina is extremely susceptible to damage caused by free radicals; beta-carotene
helps build a barrier that protects the retina.
High levels of beta-carotene have been connected with reduced chances of macular degeneration, cataracts, glaucoma, and other vision issues.
4. Fights Infections
The seeds in squash are edible and they have antimicrobial and anti-parasitic properties that protect the body from infections and parasites such as ringworm and tapeworms.
5. Prevents Anemia
Squash has iron which is essential for maintain levels of hemoglobin and keep the count of red blood cells up. It is also rich in minerals such as magnesium, potassium, copper, and folate. These are essential to build the blood count in the body and protect the body from a disease that is a result of iron deficiency.
6. Aids in digestion
Squash has dietary fiber which adds bulk to the digestion material and helps regulate bowel movement and maintain a healthy digestive system.
7. Strengthens Bones
Squash contains calcium which is essential for bone strength. They also contain potassium and magnesium which promote bone density and help prevent osteoporosis.
8. Foetal Development
Squash has folate which helps the body absorb iron more efficiently, folate also help prevent neural tube defects in foetus.
9. Treats Arthritis
Squash has fatty acids such as omega 3 and carotenoids such as zeaxanthin, lutein, and beta-carotene that are highly anti-inflammatory. The anti-inflammatory effects of squash are very beneficial for all types of arthritis.
10. Reduce the symptoms of Pre-menstrual syndrome
Manganese is known as effective supplement to cure pre-menstrual syndrome. It can reduce the cramps that occur in stomach and reduce it pain. According to a study, consuming squash that contains manganese can get rid uncomfortable feeling during menstuation period.
Health Benefits of Butternut Squash
1. Regulates Blood Pressure
Butternut squash is rich in potassium which acts as a vasodilator and reduces tension in blood vessels and arteries, thereby lowering the risk of heart attack, stroke, atherosclerosis, and other cardiovascular issues.
2. Eye Health
Butternut squash contains beta-carotene, alpha-carotene, lutein and zeaxanthin which are essential for eye health. lutein, and zeaxanthin work directly in the retina to prevent oxidative stress and macular degeneration while beta-carotene and alpha-carotene are converted into retinol, which is the form of vitamin A that the body can use.
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3. Improves Digestion
Due to the high fiber content it adds bulk to the stool and stimulate peristaltic motion which help prevent bloating and constipation, it also lowers the risk of inflammation in the colon.
4. Skin Health
Beta carotene in butternut squash help block the harmful effects of UV radiation. The antioxidants also neutralizes radicals that are harmful to the skin and which may led to aging symptoms like wrinkles and dark spots.
5. Heart Health
The high level of fiber helps scrape excess cholesterol from the body and protect heart health also the high level of carotenoids help balance the cholesterol levels.
6. Reduces Cancer Risk
Butternut squash has many antioxidants which includes lutein, zeaxanthin, beta-carotene and alpha-carotene and these help neutralize free radicals in the body which can cause healthy cells to mutate and cause oxidative stress which lead to cancerous cell growth.
7. Boosts Immunity
Vitamin C helps boost the immune system which stimulates the production of white blood cells and is also necessary for growth and the production of all new cells. The antioxidants also aids in boosting immunity
8. Improves Bone quality and quantity
Butternut squash is rich in minerals, such as potassium, manganese, magnesium and calcium, all of which can help with the strength and durability of the bones.
9. Improves Circulation
Butternut squash is rich iniron which is essential for the formation of red blood cells, red blood cells improves circulation and oxygenation of organ systems.
10. Prevents Birth Defects
Butternut squash has ample amounts of folic acid, as well as other key B vitamins to ensure that your baby is born healthy. Folic acid prevents birth defects, such as neural tube issues and spina bifida.