So the first review that I am doing: drum roll please: it’s no other than the humble Butternut squash! A superfood in its own right! I am going back to basics – with food that is, to re-learn all about vegetables and fruit. These squashes do not only contain, NO fat, NO cholesterol or sodium but are actually very high in antioxidants!
They are nutrient dense and packed with beta-carotene, which is a powerful anti-inflammatory nutrient for your immune system. If you consume a lot of these squashes, your skin color may change slightly orange due to the beta-carotene! Also a very good source of potassium, which is important for normal heart, kidney, muscle and digestive function.
Butternut squash is extremely versatile in the kitchen. It can form the basis for various sweet and savory dishes. Whether you roast it, use it in a soup or maybe a cheesecake, it can enhance your dishes in many different ways. Botanically a fruit, but it’s purpose in food construction are more like a vegetable.
One cannot overstate the nutritional value of butternut squash. A single serving contains four times the recommended daily dose of vitamin A. Also more than half the recommended dose of vitamin C, and not to mention the other vitamins and minerals!
Benefits of Butternut Squash
High in Antioxidants
Antioxidants are classified into different groups. The nutrients in butternut squash are fat-soluble antioxidants. That means they’re most efficiently absorbed into the body when prepared with fat sources, such as avocado or olive oil.
Reduces Inflammation and Boosts the Immune System
The beta-carotene in this yummy fruit helps you fight disease and illness.
Vitamin A is not only responsible for the immune-boosting power of the butternut squash but also reduces inflammation. It has the ability to fight diseases like cancer and autoimmune disorders. Steer clear of cancers and fuel your body with nutrient dense food, such as the butternut squash.
Butternut squash also contains high amounts of vitamin C, which assists in the prevention of colds and flu.
Improves your physical performance
To prevent upper respiratory infections that often follow after some physical activity, you have to take Vitamin C. Try stocking up on butternut squash for your extra boost of vitamin C!
Keeping your bones healthy
Higher levels of potassium are associated with denser bones in the body. It is scary to know that Osteoporosis can affect both men and women later on in their lives. Luckily if you regularly consume butternut squash, it could be less of a risk for you. The nutritional content of squash makes it beneficial for digestion and for healthy skin and hair, among others.
Organic or not
If possible, buy organic, or even better, grow your own veggies at home! In our modern times, crops are engineered to withstand harmful chemicals. There is no limit on what or how much they use. These chemicals are introduced into our environment and food supply. The most widely used herbicide on the planet is called glyphosate aka Roundup. This toxin can accumulate in your body and it is linked to breast cancer, kidney disease, and birth defects.
Nutrient Value
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 45 Kcal | 2% |
| Carbohydrates | 11.69 g | 9% |
| Protein | 1.0 g | 2% |
| Total Fat | 0.1 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2 g | 5% |
| Vitamins | ||
| Folates | 27 µg | 7% |
| Niacin | 1.200 mg | 8% |
| Pantothenic acid | 0.400 mg | 8% |
| Pyridoxine | 0.154 mg | 12% |
| Riboflavin | 0.020 mg | 2% |
| Thiamin | 0.100 mg | 8% |
| Vitamin A | 10630 IU | 354% |
| Vitamin C | 21 mg | 35% |
| Vitamin E | 1.44 mg | 10% |
| Vitamin K | 1.1 µg | 1% |
| Electrolytes | ||
| Sodium | 4 mg | 0.5% |
| Potassium | 352 mg | 7% |
| Minerals | ||
| Calcium | 48 mg | 5% |
| Copper | 0.072 mg | 8% |
| Iron | 0.70 mg | 9% |
| Magnesium | 34 mg | 9% |
| Manganese | 0.202 mg | 1% |
| Phosphorus | 33 mg | 5% |
| Selenium | 0.5 µg | <1% |
| Zinc | 0.15 mg | 1% |
| Phyto-nutrients | ||
| Carotene-α | 834 µg | — |
| Carotene-ß | 4226 µg | — |
| Crypto-xanthin-ß | 3471 µg | — |
| Lutein-zeaxanthin | 0 µg | — |
Hope you have enjoyed this guide to Benefits of Butternut Squash. To keep it available to you at all times, save this Pin on Pinterest. You are welcome to follow me on Pinterest for more ideas and recipes!
