How Squash Promotes a Healthy Lifestyle

Nutrient Content (1 ounce)


Excellent Source of: 

  • Vitamin A – 457%
  • Vitamin C – 52%

Good Source of: 

  • Vitamin E – 13%
  • Vitamin B6 – 13%
  • Thiamin – 10%
  • Niacin – 10%
  • Folate – 10%

A Source of:

  • Pantothenic Acid – 7%


Good Source of:

  • Manganese – 18%
  • Potassium – 17%
  • Magnesium – 15%

A Source of:

  • Calcium – 8%
  • Iron – 7%
  • Copper – 7%


A Source of:

  • Fiber
  • Omega-3 Fatty Acids

*All nutritional Info From (1)

How Squash Prevents Chronic Disease

Squash contains beneficial nutrients and antioxidants that make it a great resource for chronic disease prevention.

How Squash Prevents Cancer

Squash is loaded with antioxidants that can prevent and reduce risk of several cancers. Specifically, squash is loaded in vitamin C, E, and beta-carotene, all of which have been shown to reduce inflammation caused by free radical molecules. (1, 2, 3)

Free radicals are small molecules that damage your tissues and can lead to the proliferation and spread of cancer cells. As cancer cells spread through your body, they become harder to treat, thus lowering survival rate. The issue is that many cancers may be asymptomatic at first, so it is important to have a healthy diet filled with antioxidants to maximize protection. Antioxidants help protect your cells from damage by destroying free radicals and slowing down the oxidative damage they cause. (4)

Studies have suggested that high intake of beta-carotene and vitamin C can reduce risk of lung cancer by up to 25%. (5)

In addition, a meta-analysis of 13 studies showed that higher levels of beta-carotene in the blood indicated a lower death rate from cancer. (6)

How Squash Prevents Cardiovascular Disease

Squash has been shown to reduce your risk of developing cardiovascular disease, again impart due to its antioxidant content.

One study showed that individuals who consumed yellow-orange vegetables reduced their risk of heart disease by 23% for each additional serving. (7)

The carotenoids that are found in these vegetables can help protect the heart by reducing inflammation and lowering blood pressure. (8)

Squash Promotes Other Health Benefits

How Squash Promotes Mental Health

Yes, squash has been shown to prevent cancer and cardiovascular disease, but it also has a beneficial effect on mental health and cognition. This is due to the high levels of carotenoids found in squash.

One 13-year study showed that diets rich in carotenoids enhanced long-term memory, visual attention, and speech fluency as participants in the study aged. (9)

Also, squash, which is rich in vitamin E, can prevent specifically Alzheimer’s disease. Vitamin E has been shown to have preventative effects on Alzheimer’s.

One study showed that individuals who had high vitamin E blood serum levels were at a reduced risk of Alzheimer’s compared to those who had a low blood serum levels. (10)

How Squash Promotes Weight Loss

Squash has been shown to promote weight loss because of its high fiber content. It contains both insoluble and soluble fibers, both of which are great for digestive health. Soluble fiber has been shown to keep you fuller for a longer period of time and promote weight loss by limiting caloric intake. (11)