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As the temperature decreases, butternut squash becomes increasingly prominent in supermarket produce sections, and numerous individuals eagerly anticipate indulging in prepared dishes such as roasted winter vegetables or butternut squash broth.
Butternut squash is not only palatable and comforting, but it is also an excellent source of nutrients. It is rich in antioxidants, including beta-carotene, which aids in the prevention of chronic diseases and provides support for various aspects of health.
The following are the benefits of butternut squash, along with its nutritional composition, potential hazards, and applications.
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What is Butternut Squash?
Butternut squash, scientifically known as Cucurbita moschata, belongs to the gourd family and is native to the Americas. Its distinctive bell shape and sweet, nutty taste set it apart from other squashes.
Amazing Benefits of Butternut Squash
Promotes Eye Health
As a child, you may have been instructed to consume carrots to protect your eyes. However, carrots are not the only food that promotes eye health. Butternut squash contains comparable eye-beneficial nutrients, most notably beta-carotene, which is a form of vitamin A. The orange hue of butternut squash is attributed to this substance.
Vitamin A is an essential constituent of rhodopsin, a retinal protein. Additionally, normal function of the conjunctival membranes and cornea is critical.
In addition, beta-carotene, an antioxidant and provitamin A derivative, aids in the prevention of age-related macular degeneration.
Additionally, vitamin C, which is present in butternut squash, is an antioxidant that may aid in the prevention and treatment of early-stage AMD. It is noteworthy that the eyeballs contain some of the most elevated concentrations of vitamin C within the body. Researchers hypothesize that increasing dietary vitamin C intake (as opposed to supplementation) may reduce the risk of cataract development; however, additional research is required to confirm this.
Vitamin E, another antioxidant present in butternut squash, has the potential to imitate and treat early-stage AMD. Moreover, it inhibits oxidative stress, which is associated with ocular diseases such as cataracts.
Supplementing with any of these nutrients on an individual basis to prevent these ocular diseases is largely unproven; therefore, consuming them through food is particularly crucial.
Reduces Chronic Disease and Cancer Risk
A plant-based diet that is rich in fiber, vitamins, minerals, and antioxidants is butternut squash. Consequently, it might aid in the prevention of chronic diseases.
Despite being associated with a reduced risk of cardiovascular disease and improved blood sugar regulation, fiber is a nutrient that many Americans fail to consume enough of. Four Centers for the Prevention and Control of Diseases. Fiber: the carbohydrate that aids in diabetes management.
Conversely, oxidative stress, which has been associated with a variety of ailments, including cardiovascular disease, cancer, neurological disorders, and respiratory diseases, can be prevented by the antioxidants in butternut squash.
An extensive meta-analysis, for instance, discovered that nonsmokers with a higher dietary intake of beta-carotene had a decreased risk of developing lung cancer.
Furthermore, a comprehensive analysis encompassing dozens of studies revealed a correlation between the consumption of vitamin C and a decreased likelihood of developing cardiovascular disease and a variety of malignancies.
Therefore, managing the risk of chronic diseases by ingesting butternut squash and other nutrient-dense foods is an excellent strategy.
Read More: 10 Best Health Benefits of Morning Walk
Supports Skin Health
Additionally, the antioxidants found in butternut squash, specifically vitamin C, are vital for maintaining a healthy epidermis.
It is critical to consume an adequate amount of vitamin C, as a deficiency can lead to compromised wound healing, hemorrhaging gums, and fragile skin. In addition, vitamin C collaborates with vitamin E to shield the epidermis from UV rays. It is also required for the synthesis of collagen, the protein responsible for the structure and elasticity of the epidermis.
Due to its antioxidative properties, vitamin E may also protect against acne and other skin conditions in addition to UV rays. Nonetheless, further investigation is warranted to ascertain the precise effects of vitamin E consumption on diverse aspects of epidermis health.
Promotes Digestive Health
Butternut squash provides 10% of the daily value (DV) for fiber per cup. Better digestive health and regularity of the bowels are associated with fiber consumption, and the majority of Americans could benefit from increasing their fiber intake.
A sufficient intake of prebiotic-rich foods and fiber can also promote a healthy intestinal microbiome.10 Additionally, a healthy intestinal microbiome is associated with improved immune and mental health.
Thus, to promote digestive health, it is essential to consume butternut squash and other sources of fiber, such as fruits, vegetables, nuts, seeds, and whole cereals.
Nutritional Facts of Butternut Squash
Butternut squash is rich in micronutrients and fiber and is low in sodium and cholesterol. It primarily consists of carbohydrates and is satiating due to the thread it contains. Included in one cup (140 grams) are:
- Calories: 63
- Fat: 0.14 grams (g)
- Carbohydrates: 16.4 g
- Fiber: 2.8 g, or 10% of the DV
- Sodium: 5.6 milligrams (mg)
- Added sugars: 0 g
- Protein: 1.4 g
- Vitamin C: 29 mg, or 32% of the DV
- Vitamin A: 745 micrograms (mcg), or 83% of the DV
- Vitamin E: 2 mg, or 13% of the DV
One cup of butternut squash is a rich source of vitamins A, C, and E, and it also contains 10–12% of the daily value for copper, magnesium, potassium, niacin, manganese, and thiamin.
Evidently, butternut squash contains an exceptionally high concentration of vitamin A. Vitamin A is essential for the maintenance and formation of heart and lung cells, as well as for eye health.
Risks of Butternut Squash
An excess of beta-carotene derived from butternut squash may cause carotenoderma, a non-cancerous skin condition characterized by yellow-orange pigmentation. One can attempt to reverse this dermatological reaction by temporarily abstaining from consuming foods or supplements that are rich in vitamin A.
This is in contrast to the ingestion of excessive amounts of pre-formed vitamin A, such as that found in meat and dairy products, which may result in critical complications, including severe migraines, blurred vision, coordination issues, and, in extreme instances, fatality.
Tips for Consuming Butternut Squash
It is simple to consume butternut squash alone or in combination dishes. It is even suitable for use in baked goods. The following are suggestions for increasing your intake of butternut squash:
- Roast it after tossing it with olive oil.
- Incorporate roasted butternut squash into grain dishes or salads.
- Pure butternut squash before using it in baked products.
- Incorporate pureed butternut squash into a pasta sauce or winter broth.
- In place of butternut squash, utilize potatoes to prepare fries or a pureed side dish.
- Roast it in half, then fill it with grains and vegetables.
- Enhance the flavor of macaroni and cheese or risotto with it.
- Incorporate greens and butternut squash into a curry.
How to Select and Store
Choosing the Perfect Squash
Navigate the grocery store with confidence as you learn how to select the best butternut squash. Additionally, master the art of proper storage to prolong its freshness.
Butternut Squash vs Other Varieties
Comparisons
Compare butternut squash with other popular varieties and understand the unique characteristics that make it stand out in the world of squashes.
The Bottom Line
In addition to being a delicious autumn and wintertime vegetable, butternut squash is also rich in micronutrients, fiber, and antioxidants that are beneficial to your overall health. Roast it to use as a topping for a seasonal salad or grain bowl, or puree it to incorporate into soup, pasta sauce, or baked products. The nutrients in butternut squash can support eye and skin health and reduce the risk of chronic disease, regardless of how it is consumed.
FAQs About Butternut Squash
- Is butternut squash a good source of vitamins?
- Absolutely! Butternut squash is rich in vitamins A, C, and E, contributing to overall health.
- Can I eat butternut squash seeds?
- Yes, butternut squash seeds are edible and can be roasted for a tasty and nutritious snack.
- Are there different flavors among butternut squash varieties?
- Yes, various varieties offer nuanced differences in taste and texture, allowing for diverse culinary experiences.
- Can I freeze butternut squash?
- Certainly! Freezing is an excellent way to preserve butternut squash for future use, especially in soups and stews.
- Is butternut squash easy to grow at home?
- With the right care and attention, butternut squash can be relatively easy to grow in home gardens, providing a rewarding harvest.
