Butternut squash is an orange-fleshed winter squash known for its adaptability and sweet, nutty flavor. Butternut squash, while generally considered a vegetable, is actually a fruit.
It has numerous culinary applications and contributes significantly to many sweet and savory dishes. Butternut squash is a delightful vegetable that is high in vitamins, minerals, fiber, and antioxidants.
This page covers all you need to know about butternut squash, including nutrition, health advantages, and how to incorporate it into your diet.
Rich in Nutrients and Low in Calories
Although you can eat butternut squash raw, roasting or baking it is more common. In one cup, the cooked butternut squash weighs 205 grams.
- Carbs: 22 grams
- Protein: 2 grams
- Fiber: 7 grams
- Vitamin A: 457% of the Reference Daily Intake (RDI)
- Vitamin C: 52% of the RDI
- Vitamin E: 13% of the RDI
- Thiamine (B1): 10% of the RDI
- Niacin (B3): 10% of the RDI
- Pyridoxine (B6): 13% of the RDI
- Folate (B9): 10% of the RDI
- Magnesium: 15% of the RDI
- Potassium: 17% of the RDI
- Manganese: 18% of the RDI
As you can see, butternut squash is low in calories but high in essential nutrients. In addition to the vitamins and minerals mentioned above, it contains calcium, iron, phosphorus, and copper.
Vitamins and Minerals
Butternut squash is abundant in essential vitamins and minerals, making it a valuable dietary addition.
A one-cup (205-gram) serving of cooked butternut squash contains more than 450% of the recommended daily intake of vitamin A and more than 50% of the recommended intake of vitamin C.
It also contains carotenoids, such as beta-carotene, beta-cryptoxanthin, and alpha-carotene, which are plant pigments that give butternut squash its vibrant color.
These chemicals are provitamin A carotenoids, which means that your body turns them into retinal and retinoic acid, the active forms of vitamin A.
Vitamin A is required for proper cell growth, eye health, bone health, and immunological function.
It is also essential for fetal growth and development, making it a must-have vitamin for pregnant women.
Butternut squash is also high in vitamin C, which is a water-soluble component essential for immunological function, collagen formation, wound healing, and tissue repair.
Strong antioxidants like vitamins A and C shield your cells from harm from unstable substances called free radicals.
Butternut squash also contains vitamin E, another antioxidant that fights against free radical damage and may reduce your risk of age-related illnesses like Alzheimer’s disease.
This winter squash is also high in B vitamins, including folate and B6, which your body requires for energy and red blood cell synthesis.
Furthermore, it contains significant levels of magnesium, potassium, and manganese, all of which are necessary for bone health.
Manganese, for example, acts as a co-factor in bone mineralisation, which is the process of producing bone tissue.
High Antioxidant Decrease Disease Risk
Butternut squash contains a high concentration of strong antioxidants such as vitamin C, vitamin E, and beta-carotene.
Antioxidants help to prevent or decrease cellular damage and inflammation, potentially lowering your risk of a variety of chronic diseases.
Cancer
Butternut squash contains significant amounts of antioxidants, such as carotenoid antioxidants and vitamin C, which have been linked to a lower cancer risk.
For example, studies have shown that increasing your dietary consumption of beta-carotene and vitamin C may lower your chance of developing lung cancer.
A study of 18 studies discovered that people with the highest beta-carotene consumption had a 24% lower risk of lung cancer than those with the lowest intake.
Another assessment of 21 studies indicated that every additional 100 mg of vitamin C per day reduced the risk of developing lung cancer by 7%.
Furthermore, an analysis of 13 studies found that greater blood levels of beta-carotene were associated with a considerably decreased risk of all-cause mortality, including death from cancer.
Heart Disease.
Fruit consumption has long been associated with a lower risk of heart disease.
Research has demonstrated the effectiveness of yellow and orange vegetables and fruits, such as butternut squash, in preventing heart disease.
These brilliantly colored veggies contain antioxidants that have a significant impact on heart health.
According to a study of 2,445 participants, eating more yellow-orange vegetables reduced the risk of heart disease by 23% every day.
Researchers believe that the carotenoids in these vegetables preserve heart health by lowering blood pressure, reducing inflammation, and modulating the expression of specific genes related to heart disease.
Mental Decline
Certain dietary habits, such as eating more antioxidant-rich foods, may help guard against cognitive impairment.
A 13-year study of 2,983 people found that a carotenoid-rich diet improved memory recall, visual attention, and verbal fluency with age.
Furthermore, increasing vitamin E intake may protect against Alzheimer’s disease.
An 8-year study of 140 older people discovered that those with the highest blood levels of vitamin E had a decreased risk of Alzheimer’s disease compared to those with the lowest levels of this vitamin.
May Aid Weight Loss
One cup (205 grams) of cooked butternut squash contains only 83 calories and 7 grams of satisfying fiber, making it an ideal choice for losing excess weight and body fat.
It contains both soluble and insoluble fiber. Particularly, soluble fiber has been associated with fat loss and appetite reduction, making it beneficial for controlling your calorie intake.
Many studies have demonstrated that increasing dietary fiber intake helps with weight loss and lowers body fat.
A study of 4,667 children and teenagers found that those who ate the most fiber had a 21% lower risk of obesity than those who ate the least.
Furthermore, a study of 252 women found that for every one-gram increase in total dietary fiber, weight decreased by 0.55 pounds (0.25 kg), and fat decreased by 0.25 percentage points.
Furthermore, high-fiber diets may help maintain weight loss over time. An 18-month study of women found that those who consumed the most fiber lost more weight than those who consumed the least, demonstrating the importance of fiber in long-term weight loss.
Adding butternut squash to your meals is a wonderful strategy to reduce hunger and increase fiber consumption.
How to Add Butternut Squash to Your Diet
Including butternut squash in your diet is a great way to improve overall health.
It’s a versatile ingredient that works well with a variety of flavors, from sweet to spicy.
Here are a few ideas for using butternut squash in both sweet and savory recipes:
- Cut butternut squash into cubes and roast with olive oil, salt, and pepper for a simple and delicious side dish.
- Replace potatoes with butternut squash while cooking homemade fries.
- To enhance fiber, top salads with roasted butternut squash.
- Add pureed butternut squash to baked products like bread and muffins.
- For a velvety, dairy-free soup, combine butternut squash puree and coconut milk.
- Incorporate chunks of butternut squash into hearty stews.
- To make a vegetarian chili, combine beans, spices, tomato sauce, and butternut squash.
- Fill cooked butternut squash halves with your favorite grain, vegetable, and cheese combo for a vegetarian supper.
- You can use cooked butternut squash in pasta dishes or puree it to make a sauce.
- Mash cooked butternut squash with salt, milk, and cinnamon to make a creamy side dish.
- A hearty breakfast can include roasted butternut squash and eggs.
- Make pies or tarts with pureed butternut squash instead of pumpkin.
- Incorporate caramelized butternut squash into quiches and frittatas.
- You can substitute butternut squash for potatoes in curries.
- Shave thin slices of raw butternut squash into salads for a distinct flavor and texture.
- Try butternut squash instead of other starchy veggies like potatoes, pumpkin, or sweet potatoes.
The Bottom Line
Butternut squash is high in essential vitamins, minerals, and disease-fighting antioxidants.
This low-calorie, fiber-rich winter squash may aid in weight loss and protect against cancer, heart disease, and cognitive decline.
It’s also flexible, making it easy to use in both sweet and savory foods. Incorporating butternut squash into a healthy diet is a simple and tasty method to improve your health.
