Nutritional Squash and Gourds

Pumpkins, squash, and gourds are all members of the same family, scientifically known as Cucurbitaceae.¹ Is squash healthy? Absolutely! They come in many different varieties, each offering a host of nutritional benefits. The health benefits of squash range from boosting your immune system and eyesight to guarding against inflammation. Continue reading to learn more about some of the healthiest types of squash and gourds available in supermarkets.

Acorn Squash is Good for You

Acorn squash, a winter variety, deserves a spot on your plate for several compelling reasons. It boasts an aromatic, slightly nutty flavor and is delicious when roasted. Rich in antioxidants like carotenoids, which are known to help prevent and combat certain diseases,² acorn squash is also an excellent source of immunity-boosting vitamin C and is rich in potassium, which helps maintain healthy blood pressure.³

Yellow Squash Nutritional Benefits

Yellow squash, also known as summer squash, packs a serious nutritional punch. It's one of the healthiest squashes available! Yellow squash is rich in vitamins A, C, B6, folate, magnesium, fiber, riboflavin, phosphorus, potassium, and more. It also contains manganese, a mineral that helps boost bone strength and aids in processing fats and carbohydrates.⁴

Zucchini Benefits

Zucchini, another type of summer squash, is very beneficial for your health. It is low in calories, carbohydrates, and sugars but high in nutrients and immune-boosting antioxidants. Zucchini contains potassium, manganese, vitamin A, and vitamin C. Thanks to its mild flavor, it can be used in a variety of recipes. Try it raw with veggie dip, steamed as a side dish, added to stir-fry, or bake it with tomatoes and other vegetables for a healthy vegetarian dish.

Benefits of Bitter Gourd

Also known as bitter melon or bitter squash, this unusual-looking member of the gourd family has been used in traditional medicines since ancient times.⁵ Modern studies suggest it may be useful for regulating blood sugar, acting as an antibacterial and antiviral agent, and helping to lower cholesterol.⁶ The benefits of bitter gourd don’t end there; it is full of antioxidants and nutrients like vitamin A, vitamin C, biotin, and zinc.

As the name suggests, bitter gourd has a bitter flavor, so it’s often juiced, pickled, or added to recipes with other ingredients. If the bitterness is unwelcoming, it’s also available in our Full Spectrum Bitter Melon supplement.

Butternut Squash Nutrition

A single serving of butternut squash provides 457% of the recommended daily value of vitamin A and is high in vitamin C, potassium, magnesium, vitamin E, and vitamin B-6. Butternut squash is also low in calories and high in antioxidants, making it a guilt-free addition to your menu. Try it in butternut squash soup to warm up on chilly days, and if you aren’t up for the prep work involved in handling these large gourds, try our canned Organic Butternut Squash.

Pumpkins Rich in Fiber

Set aside the pumpkin spice latte for the real deal. Fiber-rich pumpkin is full of beta-carotene that your body converts to vitamin A, which is great for eye health. It also contains a healthy serving of antioxidants, like lutein and zeaxanthin, and plenty of immunity-boosting vitamin C. According to scientific tests, pumpkin may also reduce blood glucose levels, boost your body’s tolerance for glucose, and increase insulin production.⁷

For pumpkin recipes, check out: High Fiber Pumpkin Bars and Pumpkin: 14 Recipes Prove It's More than Just a Latte Flavor. If you need to satisfy your pumpkin spice craving, try our recipe for Pumpkin Spice Cupcakes with Cream Cheese Frosting.

Healthy Spaghetti Squash

Skip the carb-heavy pasta and opt for lower-calorie spaghetti squash as a substitute. Spaghetti squash gets its name from the long strands that form when you scrape its baked flesh with a fork. You can top it with anything you would typically add to spaghetti, like marinara sauce, pesto, cooked veggies, meats, or cheeses.

Spaghetti squash contains antioxidant vitamins like vitamin A, vitamin C, and carotenes, and it offers B-complex vitamins like niacin, vitamin B-6, and folates.⁸

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About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.

Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to BubbForest Health Products.

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