Squash, Pumpkins - Fall Decor and Health Benefits (2024)

FAQs

What are the health benefits of squash and pumpkin? ›

It offers a long list of nutrients that protect and support the heart, such as vitamins A, B1, B6, and C, copper, fiber, folate, and manganese. Pumpkin provides calcium, potassium, and magnesium, which can help keep your heartbeat regular and your blood pressure low.

1. Butternut Squash. One of the most popular varieties of squash, it can be use in so many ways. It's one of the most rich in Vitamin A, boasting about 100% of the recommended daily value per cup, in the antioxidant form of beta-carotene.

Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. What's more, its low calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants may boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health.

One of the many reasons squash is in high demand during the colder seasons is its high fiber and nutritional density. Some health benefits include improving blood pressure, supporting gut health, and decreasing your risk for certain diseases. There are over 100 kinds of summer and winter squash.

And pumpkins are also great for our gut: They are full of fibre, which helps to form stools, keep us regular and feed our gut bacteria. Potassium supports normal cell function throughout the body and low levels may lead to constipation and fatigue.

“Pumpkins are rich in potassium, which can help regulate your blood pressure, lowering your risk for heart attack and stroke,” said George. “They also contain vitamin C, fiber and antioxidants, which can help prevent heart disease.”

While the high beta-carotene content in squash can provide many benefits, studies also suggest that consuming too much of this compound can increase the risk of lung cancer. In addition, some types of prepared squash include high amounts of added sugar.

Butternut Squash's high antioxidant content may have anti-inflammatory benefits, helping to reduce your risk of inflammation-related disorders like rheumatoid arthritis.

Exhibit B: While both are high in B vitamins, the squash is higher in folate, a must in the diets future and soon-to-be mamas, as well as mega-antioxidant vitamin E, and bone-building calcium. However, the squash must concede when it comes to fiber content, with the sweet potato taking first place (4 grams vs.

Both pumpkin and pumpkin seeds are rich in fiber, and fiber promotes good brain health. A high-fiber diet has been shown to lead to a healthy gut, which leads to positive brain health.

What is the healthiest way to eat pumpkin? ›

There are many ways to enjoy pumpkin. For the healthiest versions, try using it in savory dishes like soup or as a roasted vegetable.

It is safe and healthy to eat pumpkin every day, but Campbell suggests sticking to only one serving per day—about half a cup of canned pumpkin and one cup of raw pumpkin – for a couple reasons. “Although pumpkins are great for you, they do contain a good amount of fiber,” says Menshulam.

The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.

Make at least one of your daily vegetable servings a dark leafy green like arugula, cabbage, kale or spinach for potentially greater blood pressure benefits. A serving of leafy greens is 1 cup of raw greens or ½ cup cooked greens.

Squash can be a good choice for many peritoneal and home hemodialysis patients when you may need to eat more potassium rich foods. Eating squash will not have an effect on forming kidney stones. The National Kidney Foundation wishes to thank its Council on Renal Nutrition (CRN) for the development of this fact sheet.

The antioxidants in squash can play an important role in reducing oxidative stress. In turn, this may help with cancer prevention. The vitamin C and beta-carotene found in squash may help to slow the progression of macular degeneration and reduce the chances of related vision loss.

Squash is rich in minerals, including calcium. Calcium helps build and maintain healthy bones and teeth. The vitamins A and C in squash also help keep your bones healthy. In fact, a 2017 review of studies linked vitamin A deficiency to an increased risk of bone fractures.

Beth Czerwony, RD, a registered dietitian at Cleveland Clinic, said pumpkin is a superfood that is low-fat, low-calorie, and packed with plenty of nutrients. “It's going to have more fiber, it's going slowdown that rate of digestion, so it's going to keep you fuller longer,” she said.

In other words, Butternut Squash may have more calories (although still classified as low G.I.) carbohydrates and sodium, but it comes with significantly more fibre, calcium, magnesium, Vitamin C, Vitamin A, Vitamins B1, Vitamin B3, Vitamin B6 and folate than your average pumpkin.