The Health Benefits of Yellow Squash

Today I wanted to share with you the health benefits of yellow squash.  Warm weather is upon us here in Arkansas and many people are starting to plant their gardens.IMG_20140330_134724_111  Yellow squash is a staple in many people’s gardens, as well it should be.

There are many health benefits to yellow squash.  The information below was found on, which is a great site you should check out.  Thanks as always to the sites I use.  I appreciate it very much.

1.  A cup of yellow squash contains only about 36 calories, 7 grams of carbohydrates, less than one gram of fat, and a gram of protein.  Yellow squash is also cholesterol-free.  The few calories yellow squash does contain comes mostly from its carbohydrate content, which is also particularly low.  If you are trying to lose weight, yellow squash is a great choice to replace higher calorie vegetables like potatoes and corn.

2.  Yellow squash is a great source of vitamin C and a very good source of magnesium, vitamin A, fiber, folate, copper, riboflavin and phosphorus.  Yellow squash is also abundant in potassium, providing 345.60 milligrams per serving.  Potassium is a key electrolyte in the balance of fluids and also provides muscles energy.  In addition, yellow squash is high in manganese, a mineral which helps the body process fats, carbohydrates, and glucose.

3.  Yellow squash is abundant in antioxidants that keep free radicals at bay.  With its high beta-carotene content, yellow squash is a great source of protection from pollutants and chemicals that lead to cancer.  It is also high in vitamin C, which helps prevent premature aging and cancer as well as inhibiting cell division.

4.  Yellow squash contains almost no fat and no measurable cholesterol.  One cup of squash contains about 0.2 g of fat.  Cutting down on your fat and cholesterol intake is a giant step towards helping reduce your risk of heart disease.  The magnesium found in yellow squash has been shown to reduce the risk of heart attack and stroke.  Along with its potassium content, magnesium is good for reducing high blood pressure.  The vitamin C and beta-carotene levels in yellow squash may also aid in preventing the oxidation of cholesterol.  As cholesterol in its oxidized form builds up in the walls of blood vessels, such nutrients may reduce the development of atherosclerosis.  The presence of the vitamin folate in yellow squash is required by our bodies to remove an unhealthy metabolic byproduct called homocysteine, which may contribute to heart attack and stroke risk.

5.  Yellow squash has been shown to alleviate the symptoms of a condition called Benign Prostatic Hypertrophy, or BPH.  A man with BPH suffers from a problematically enlarged prostate gland, leading to difficulties with both urinary and sexual function.

6.  Yellow squash is particularly high in concentrations of beta carotene and lutein.  Dietary lutein helps to prevent the onset of cataracts and macular degeneration, which often leads to blindness.  A cup of yellow squash provides about 135 micrograms of beta carotene and 2,400 micrograms of lutein.

7.  Yellow Squash contains high levels of manganese and vitamin C.  Manganese aids in maintaining healthy bone structure, calcium absorption, enzyme creation, and bone building.  It also contributes to the mineral density of the spinal column.  Vitamin C aids in the production of collagen, which is essential for the building of bone mass, and magnesium is indispensable to the health of joints and bones.  Iron, folate, zinc and phosphorous found in yellow squash all contribute to the mineral health of bones, and help fortify against osteoporosis.

As you can see from all the benefits listed above yellow squash is great vegetable and has many health benefits.  I would encourage you to pick up some the next time you’re at the grocery store.

Below are a few recipes that contain yellow squash.

Southern Baked Yellow Squash

Tuscan Pasta

Veggie Lover’s Baked Ziti



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