Here's Exactly What Happens to Your Body If You Eat Squash Every Day

When shopping in the produce section, what do you gravitate toward first? Is it the lettuce section, with vibrant green rows of kale, spinach and romaine? Do you go for cruciferous veggies, like broccoli, cauliflower and Brussels sprouts? Or maybe you’re all about berries, filling your cart with blueberries, blackberries and raspberries.

If you’ve been overlooking squash, consider this your sign to pick some up. In the summer, zucchini is abundant while in the autumn and winter, pumpkin, butternut, acorn and spaghetti squash are front and center at farmers’ markets and grocery stores. Since there are so many different types of squash, there are plenty of different ways to enjoy them.

Is your mouth watering yet? Find out what happens if you start eating squash regularly, even every day!

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Do All Types of Squash Have the Same Health Benefits?

Registered dietitian Alexandra Caspero, RD, says that all types of squash are nutrient-rich and there are some benefits they all have in common. “Both summer and winter squash are relatively low in calories, carbs and fat while being high in fiber and [other nutrients]. They are good sources of vitamin C, A and B vitamins along with potassium and magnesium. Like all fruits and vegetables, they also contain antioxidants, which can help reduce harmful oxidative stress,” she says.

Though all types of squash share these benefits, registered dietitian Maggie Michalczyk, RDN, says there are differences too. “Different types of squash include pumpkin, butternut, acorn, spaghetti and zucchini, each offering unique nutritional benefits. Pumpkin and butternut squash are rich in vitamin A and are high in fiber. Acorn squash is high in vitamin C and B as well as potassium. Spaghetti squash is popular for its low-calorie and high-fiber content and versatility as a pasta substitute. Zucchini is also low in calories and contains a good amount of vitamin C and manganese,” she says.

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What Happens If You Eat Squash Every Day?

Since all types of squash are beneficial, Michalczyk recommends experimenting with them to find out which types you like the taste of the best; you can’t go wrong with your choice! You may decide to incorporate just one or two types of squash into your diet or continue to cook with a wide variety of them. No matter what, your body will benefit. Here are five ways eating squash regularly will impact your health.

1. Your vision may improve

Michalczyk points out that one nutrient squash contains is vitamin A, which supports eye health. Specifically, vitamin A supports the retinas, which is important for protecting against age-related macular degeneration. Macular degeneration, a chronic eye disease, impacts an estimated one in 10 Americans aged 50 and older. Eating vitamin A-rich foods, like squash, is one way to lower your risk.

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2. Your digestion will improve

“Improved digestion is one short-term change someone might see when incorporating squash into the diet due to its high-fiber content,” Michalczyk says. If you aren’t used to eating fiber-rich foods, incorporating squash into your diet may cause some digestive discomfort at first. But over time, Michalczyk says the body will adjust and the gut will be healthier for it. “The high-fiber content in squash also contributes to feelings of fullness,” Michalczyk adds, highlighting another benefit of its fiber content.

3. Your immune system will get stronger

Since squash is rich in vitamins A and C, Michalczyk says that eating it regularly supports immune health. If everyone around you seems to be getting sick, it can help to add an extra helping of squash into your diet to support your immune system.

4. Your risk of heart disease and certain cancers will be lower

Both dietitians say that since squash is high in antioxidants, it helps protect against oxidative stress and inflammation that can lead to chronic health conditions. “The antioxidants in squash help reduce inflammation and lower the risk of chronic diseases such as heart disease and certain cancers, so by incorporating squash you can support your well-being and longevity,” Michalczyk says.

5. Your bones and teeth will be stronger

“Squash contains vitamin A and C along with calcium. This trio can help maintain healthy bones and teeth,” Caspero says. This becomes especially pertinent to keep in mind as we age because bones become weaker as we age. Because of this, incorporating foods that support bone health, such as squash, becomes even more important with age.

It bears repeating that all types of squash are loaded with nutrients. Experimenting with different types is part of the fun! “Steaming or roasting and using healthy cooking oils like olive and avocado oil is a great place to start when it comes to cooking squash. Canned pumpkin is also a great option for adding to smoothies, baked goods, pasta dishes, sauces, hummus and more. Just make sure it's pumpkin puree and not pumpkin pie filling,” Michalczyk says.

With so many benefits, it’s worth it to seek out squash just as much as you do other types of produce, like leafy greens and cruciferous veggies. No matter what time of year it is, don’t sleep on squash!

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Sources

• Alexandra Caspero, RD, registered dietitian

• Maggie Michalczyk, RDN, registered dietitian