Unveiling Squash: A Versatile Nutritional Powerhouse

Rich in vitamins and phytonutrients that are good for your eyes, heart, and cells, many different varieties of squash can provide nourishment in minimal time and monetary investment.

February 26, 2025

You have most likely noticed more than a few types of squash at your local grocery store or farmer’s market. From acorn squash to zucchini there are over 100 varieties of squash that are typically categorized as either summer or winter.

While the tastiest varieties will depend on the variety and your personal taste preferences some of the best tasting include sugar pumpkin, butternut, and delicata. Most varieties of squash are fairly versatile, you can eat most varieties raw or cooked in a variety of ways, including spiraled into zoodles, sautéed or roasted with olive oil, as well as in soups and pastas.

Many types of squash are healthy such as butternut, zucchini, spaghetti, pumpkin, and acorn squash being rich in B vitamins, folate, bone-building calcium, and mega-antioxidant vitamin E, among other nutrients. Most varieties are believed to help support heart health, eye health, and weight management. Additionally, high levels of beta-carotene have been shown to reduce all-cause mortality.

Heart Health

Magnesium: Helps maintain heart rhythm and lower blood pressure
Fiber: Helps manage weight and reduce the risk of heart disease
Carotenoids: Help to lower blood pressure, reduce inflammation, and down regulate the expression of certain genes linked to heart disease.

Eye Health

Vitamins A and C: Helps prevent night blindness and age-related macular degeneration
Lutein and zeaxanthin: Protects eyes from ultraviolet rays

Weight Management

Fiber: Helps manage weight and reduce the risk of heart disease
Low calorie: Most varieties are a low-calorie, fiber-rich choice

Other Benefits

Antioxidants: Helps strengthen bones and blood vessels
Bioactive compounds may have cancer-fighting benefits to combat genotoxins and cytotoxins to trigger programmed cell death in damaged cells which could otherwise turn cancerous
Vitamin A: Helps improve the health of your lungs, heart, and other vital organs
Manganese: Helps maintain healthy bone structure and improves the mineral density of the spinal column
Hydration: Most varieties are rich in water to help keep you hydrated
May help to balance blood sugar levels
Beta-carotene helps to promote healthy hair and skin

Butternut Squash

High in fiber, which can help with weight management and bowel movements
Contains beta-carotene, which converts to vitamin A and may help with eye health
Also contains carotenoids, which may help reduce the risk of chronic diseases
Anti-inflammatory, rich source of vitamin C, beta-carotene, and fiber which contribute to lower inflammation levels

Zucchini

Low in calories and carbs
Contains fiber, calcium, magnesium, and iron
The skin contains lutein and zeaxanthin, which may help with eye health
High levels of vitamin K, beta-carotene, lutein, and zeaxanthin

Spaghetti Squash

Contains beta-carotene and vitamin C, which may help with dental health

Pumpkin

High in fiber, anti-aging antioxidants, vitamin A, potassium, iron, and vitamin E

Acorn, kabocha, and delicata squash are nutrient-packed winter varieties that are rich in antioxidants that can help protect against arthritis, heart disease, stroke, high blood pressure, and certain cancers.

Popular Winter Varieties

Butternut: A moist, sweet, and versatile variety that’s great in soups, ravioli, and risotto
Delicata: Taste sweet and has a nutty flesh and edible skin
Ambercup: A moist and buttery variety that’s flavorful on its own or cooked
Kabocha: Has a dry, flaky texture and complex flavor
Starry Night: An acorn squash that retains its smooth texture and sweet flavor
Sugar Pumpkin: A bright orange gourd that’s great for pumpkin pie, breads, muffins, and soups

Poplar Summer Varieties

Crookneck: Also known as yellow variety has a similar taste and growing needs to yellow squash
Papaya Pear: Is versatile in use, bright yellow and shaped like a lightbulb, it can be sweet or mild
Pattypan: A small, round variety with scalloped edges that comes in white, green, and yellow. its flat-bottomed shape makes it ideal for stuffing
Costata Romanesco: A cylindrical variety with creamy flesh that’s often used for grilling, roasting, baking, and sautés, it has a firm, meaty texture and a nutty, rich, sweet flavor
Chayote: A lumpy pear-shaped that’s crunchier than other summers with a flavor similar to zucchini but a texture closer to a cucumber
Zucchini: A versatile vegetable with thin, dark green skin and white flesh and a mildly sweet flavor

What to Avoid

You should avoid eating any varieties that are bitter, moldy, or have dark spots. You should also avoid eating any that you are unfamiliar with.

Bitter

If it is extremely bitter it may be toxic and cause vomiting, diarrhea, and abdominal pain.
If you bite into it and it tastes bitter, spit it out and throw it away.
Some varieties can develop a bitter taste through cross-contamination or plant stress.

Moldy

Any varieties that are moldy or has dark spots should be thrown away.

Unfamiliar

Avoid eating varieties that you are unfamiliar with, such as those that you didn’t plant in your garden.

Hard-Skinned

While hard-skinned varieties are usually safe to eat if cooked, it’s difficult to eat raw.
The skin of spaghetti squash is not edible.

Extra Shiny

Extra shiny varieties may have been coated with a food-grade wax to help keep it fresh, but the wax is edible.

Take Away

You can prepare squash in many ways, including roasting, steamed, sauteed, grilled, boiled, baked, pureed, raw, blended, or adding it to soups, stews, and sauces. When it comes to squash, your imagination is the end to the ways that you can prepare and enjoy this nutritious, prolific, and beautiful food that is a key player in many culinary traditions. It is rich in vitamins and phytonutrients that are good for your eyes, heart, and cells, there are so many different varieties that can provide nourishment in minimal time and monetary investment. Why not try something new, give squash a try, and perhaps consider acorn squash which is a surprising seasonal delight?

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.

Content may be edited for style and length.

References/Sources/Materials provided by:

TJ Webber at WHN

https://health.clevelandclinic.org/benefits-of-squash

https://foodrevolution.org/blog/health-benefits-of-squash/.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325009

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886629

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693724

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1722697

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4321000

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886629

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6046431