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Yellow Squash Benefits, Nutrition, And Its Side Effects

Yellow squash benefits a lot. Yellow squash can reduce the risk of heart disease, as it contains negligible fat and almost no cholesterol. It also contains magnesium which has been shown to reduce the risk of heart attack and stroke. Magnesium along with potassium helps in reducing high blood pressure, whereas vitamin C and beta-carotene levels aid in preventing the oxidation of cholesterol.

These nutrients abate the development of atherosclerosis by preventing the build-up of oxidized cholesterol in the walls of the blood vessels. The vitamin folate present in yellow squash helps in removing the unhealthy metabolism byproduct called homocysteine responsible for heart attack and stroke. Moreover, yellow squash is particularly rich in folate which lowers cholesterol levels. This reduces the risk of atherosclerosis and heart disease.

Yellow Squash Benefits

Healthy Bones

Yellow squash contains abundant amounts of manganese and vitamin C. Manganese helps in maintaining healthy bone structure, calcium absorption, enzyme creation, and bone-building as well as improves the mineral density of the spinal column. Vitamin c is involved in the production of collagen, which is vital for building bone mass. Magnesium also contributes to the health of joints and bones. Other minerals in squash such as iron, folate, zinc, and phosphorus contribute to the mineral health of bones and protect against osteoporosis.

Good for Colon Health

The abundant content of fiber in yellow squash makes it beneficial for colon health. Fiber helps in the excretion of toxins from the body and maintains colon health by preventing constipation. A cup of yellow squash provides about 2.52 grams of fiber.

Maintains Prostate Health

Yellow squash is effective in alleviating the symptoms of a condition called benign prostatic hypertrophy or BPH. This disease is characterized by a problematically enlarged prostate gland that causes difficulties in both urinary and sexual functions.

Good for Weight Loss Diets

No matter the exact type of diet you follow, summer squash has the benefit of being low-calorie, low-sugar, and a decent source of fiber. Because of its high water content, you can eat a lot of it without consuming many calories, and this helps you to feel full.

Another great thing about yellow squash for dieters is that it can be used as a substitute for things like high-calorie noodles. Many people like to spiralize squash to make “faux pasta,” or it can be added to baked goods to add moisture with less oil.

Provides Vitamin C and Other Antioxidants

Yellow squash, especially the colored peel, contains antioxidants including phenolic compounds and carotenoids, such as those called beta-carotene, lutein, zeaxanthin, and dehydroascorbic acid. These are the same protective compounds that give carrots their deep orange color. They’ve been shown to exhibit anti-proliferative and pro-apoptotic activities, meaning they potentially fight cancer and other chronic diseases.

Beta-carotene is converted into vitamin A in the body and supports functions like immune health, vision, eye health, skin renewal, and arterial health. Lutein along with zeaxanthin are especially valuable when it comes to defending the eyes from vision loss and age-related diseases, thus offering protection against macular degeneration, cataracts, and glaucoma.

Vitamin C is also found within this squash, with more than 50% of your daily needs provided by one medium yellow squash. Vitamin C acts like an antioxidant and helps defend against oxidative stress and free radical damage.

Good Source of Nutrients, Including Potassium and Folate

Potassium is a mineral that can help lower blood pressure because it counteracts the effects of a high-sodium diet. Increasing your potassium intake can slash your risk of developing issues such as heart disease or suffering stroke.

Folate is a nutrient is tied to red blood cell production, cell growth, and tissue development. It also helps the body synthesize new DNA and supports development in infancy.

Yellow Squash Nutrition Facts

Yellow squash is low in calories, with just about 20 calories per one-cup serving of raw squash. The skin of summer squashes is where the most antioxidants are found, such as beta-carotene and lutein.

This means that it’s best to eat them with the peel still on, otherwise you’d be throwing away valuable nutrients. Nutrients found within yellow squash include vitamins C and A, fiber, magnesium, potassium, folate, and B6.

According to the U.S. Department of Agriculture, below are yellow squash nutrition facts for one medium, raw yellow squash (approximately 200 grams):

  • 38 calories
  • 8 grams carbohydrates
  • 2 grams protein
  • 0.5-gram fat
  • 2 grams fiber
  • 39 milligrams of vitamin C (56% DV)
  • 444 milligrams potassium (15% DV)
  • 38 micrograms folate (14% DV)
  • 6.4 micrograms of vitamin K (11% DV)
  • 0.2-milligram vitamin B6 (10% DV)
  • 0.8 milligrams iron (9% DV)
  • 16 milligrams of vitamin A (8% DV)
  • 40 milligrams magnesium (8% DV)
  • 64 milligrams phosphorus (7% DV)
  • 0.1-milligram riboflavin (7% DV)

Side Effects of Yellow Squash

Is yellow squash always safe to eat? It’s generally well-tolerated by most people and isn’t likely to cause digestive issues or allergic reactions. It’s even suitable for babies, toddlers, and children since it’s soft, non-allergenic, and mild-tasting.

Summer squash does contain measurable amounts of oxalates, which are natural substances found in plants and other foods that can cause health problems in people with certain existing conditions. If you have untreated kidney or gallbladder problems, you might want to avoid eating too much squash.


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