The Health Benefits of Adding Yellow Squash to Your Diet

Yellow squash is a versatile and nutrient-packed vegetable that can easily find a place in your weekly meals. Whether roasted, sautéed, or added to soups, its mild flavor hides a wealth of health benefits. Eating yellow squash regularly may help protect your heart, skin, bones, and even your vision thanks to its impressive nutritional profile.

A Nutrient-Dense Addition to Your Diet

One medium yellow squash contains only about 38 calories, yet it provides essential vitamins and minerals, including:

• Protein: 2 grams

• Fiber: 2 grams

• Magnesium: 40 mg

• Potassium: 444 mg

• Vitamin C: 39 mg

• Vitamin A: 16 mcg (as beta-carotene)

Its low calorie and high nutrient content make it an ideal choice for those looking to maintain a balanced diet.

Packed with Antioxidants to Protect Your Cells

Yellow squash is rich in antioxidants like beta-carotene, lutein, zeaxanthin, vitamin C, and polyphenols. These compounds help neutralize free radicals unstable molecules that can damage cells and lead to chronic diseases, including heart disease and cancer.

Research shows that diets rich in carotenoid-containing vegetables, like squash, are associated with a lower risk of some cancers. The American Cancer Society encourages including a variety of non-starchy vegetables to support long-term health.

Supports Digestive Health

Yellow squash contains both soluble and insoluble fiber, with insoluble fiber playing a key role in promoting regular bowel movements and maintaining healthy digestion. Fiber adds bulk to stool, helping food move smoothly through the digestive tract.

For people with mild constipation or digestive sluggishness, increasing fiber intake through vegetables like squash can help improve gut function. According to the American Gastroenterological Association, certain plant-based fibers also help feed beneficial gut bacteria, which supports a healthy microbiome.

Boosts Eye Health with Carotenoids

Yellow squash is a natural source of lutein and zeaxanthin, two carotenoids concentrated in the retina of the eye. These compounds help filter harmful blue light and protect against oxidative stress, which can lead to age-related macular degeneration (AMD) and cataracts.

Studies show that individuals with higher intakes of these carotenoids have a lower risk of vision problems as they age. Since the body can’t produce lutein or zeaxanthin on its own, incorporating yellow squash is a simple way to increase intake.

Helps Keep Your Skin Healthy

The combination of beta-carotene, vitamin C, and polyphenols in yellow squash may support skin health by reducing oxidative stress and supporting collagen production. Over time, carotenoids build up in the skin and can provide mild protection from sun damage while improving hydration and elasticity.

These benefits, while modest, highlight the role of nutrient-dense foods in complementing a good skincare routine.

Contributes to Bone Strength

Yellow squash delivers minerals like potassium, magnesium, and vitamin C, which all play roles in bone metabolism and maintenance. Research links high fruit and vegetable intake with improved bone density and a lower risk of osteoporosis.

Potassium, in particular, helps balance dietary acids that can leach minerals from bones, while antioxidants may help reduce inflammation linked to bone loss.

In Summary

Eating yellow squash regularly can benefit your body in multiple ways—from better digestion to stronger bones and sharper vision. Its mix of vitamins, antioxidants, and fiber make it a valuable addition to a balanced diet.

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