Pumpkin, Butternut, and More : Why You Should Absolutely Add Squash to Your Diet This Fall and Winter

Not only are they seasonal, affordable, and nutritious, but butternut squash, pumpkin, and kabocha (Japanese pumpkin) are also fantastic for your health. Here’s why.

Overall Wellness

Squash is packed with essential vitamins and minerals. Their yellow or orange color comes from carotenoids, pigments converted to vitamin A in the body, essential for eye health, skin, and a strong immune system. They’re also rich in vitamins C and E, which protect cells from oxidative stress and support immune defenses. Additionally, their high fiber content promotes a healthy digestive system and a lasting feeling of fullness.

Reduced Inflammation

Thanks to their high antioxidant levels, such as beta-carotene, alpha-carotene, lutein, and zeaxanthin, squash helps protect cells from premature aging. These antioxidants also have anti-inflammatory properties, reducing the risk of chronic illnesses, including cardiovascular disease and certain cancers.

Immune System Support

In fall and winter, consuming squash is especially beneficial for boosting the immune system. The vitamin C content encourages white blood cell production, essential for fighting infections. In addition, beta-carotene supports mucous membrane health, the body’s natural barrier against infections.

Heart Health Protection

The potassium, fiber, and antioxidants in squash help protect the heart. Potassium balances sodium effects, reducing the risks of high blood pressure and cardiovascular issues. Fiber helps lower cholesterol by capturing bile acids in the intestines, limiting their absorption.

Weight Management

Low in calories, squash is ideal for those looking to manage weight or balance their diet. Its fiber content promotes a longer-lasting feeling of fullness, reducing the urge to snack. The dense, slightly starchy texture can replace starchy foods in recipes, like swapping butternut fries for potato fries, making meals lighter without adding calories.

Eye Health

Squash varieties rich in beta-carotene are excellent for vision. A 2023 Australian study showed that carotenoid intake is linked to reduced risks of macular degeneration and cataracts.

Regulated Blood Sugar

Squash’s high soluble fiber content slows digestion and helps regulate blood sugar levels, which is particularly beneficial for people with or at risk of diabetes. A 2018 Brazilian study found that adding pumpkin seeds to a daily diet improved blood sugar control.

Digestive Health

The dietary fiber in squash promotes good gut health, preventing constipation and supporting regularity. Fiber also nourishes beneficial bacteria in the microbiome, which plays a key role in overall wellness.

How to Cook Squash

One of squash's biggest assets is its versatility in cooking. It can be roasted, steamed, added to soups, purées, stews, and even desserts like the classic American pumpkin pie. For optimal carotenoid absorption, cook or purée squash and pair it with a fat, such as oil.

Be Cautious with Non-Edible Squash

However, not all squash is edible. If you buy squash from a grocery store or a food market, you’re safe—these varieties are selected for consumption. But if you grow squash in your garden, ensure it’s from a reliable source, as some ornamental squashes contain bitter, toxic compounds (cucurbitacins) that can cause severe digestive issues.

In Summary

This fall and winter, add squash to your diet for its multiple health benefits and enjoy its unique flavor and versatility in cooking.

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