K&W Tips: 7 Health Benefits of Squash

Yellow squash is rich in nutritional benefits and can be used in a variety of dishes, making it easy to add to any meal! K&W purchases all varieties of squash from local sources whenever possible. Buying local is always a healthier option. Why, you ask? Because there are more vitamins in vegetables that are freshly picked! If you aren't sold yet, here is a list of reasons why you should add squash to your diet. We will even cook it for you!


  1. Low in Calories
    • 1 cup contains about 36 calories, 7 grams of carbohydrates, less than one gram of fat, and a gram of protein. Great choice to replace higher calorie veggies like potatoes and corn when trying to lose weight.
  2. Vitamin Rich
    • Vitamin C, magnesium, vitamin A, fiber, folate, copper, riboflavin, and phosphorous.
  3. Cancer Prevention
    • Abundant in antioxidants that keep free radicals at bay. Its high beta-carotene content is a great source of protection from pollutants and chemicals that lead to cancer. Vitamin C also helps prevent premature aging and cancer as well as inhibiting cell division.
  4. Heart Health
    • Contains negligible fat and no measurable cholesterol, which helps you cut down on your fat and cholesterol intake, reducing risk of heart disease.
    • Magnesium has been shown to reduce the risk of heart attack and stroke. Along with the potassium content, magnesium is good for reducing high blood pressure.
    • Vitamin C & beta-carotene levels may aid in preventing the oxidation of cholesterol. Oxidized cholesterol builds up in the walls of blood vessels, and such nutrients can reduce the development of atherosclerosis.
    • Folate is required to remove an unhealthy metabolic byproduct called homocysteine, which may contribute to heart attack and stroke risk.
    • The high fiber content is perfect for lowering high cholesterol levels and reducing the potential for atherosclerosis and heart disease.
  5. Colon Health
    • The abundant fiber content is indispensable for the excretion of toxins from the body and promotes regularity.
  6. Eye Health
    • Beta-carotene and lutein help prevent the onset of cataracts and macular degeneration, which often leads to blindness.
  7. Healthy Bones
    • Manganese aids in maintaining healthy bone structure, calcium absorption, enzyme creation, and bone building. It also contributes to the mineral density of the spinal column.
    • Vitamin C aids in the production of collagen, which his essential for building bone mass.
    • Magnesium is indispensable to the health of joints and bones.
    • Iron, folate, zinc, and phosphorous all contribute to the mineral health of bones, and help fortify against osteoporosis.

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