Butternut squash provides an ample dosage of dietary fibre which makes it a very healthy choice in terms of heart health, digestive system’s health etc. Its content of phytonutrients and antioxidants makes it more valuable. Potassium found in it is important for bone health and vitamin B6 is for immunity.
Read on to know more!
Butternut squash belongs to a species called Cucurbita Moschata and other foods like winter crookneck, cushawsome and varieties of pumpkin also belong to it. It is cultivated in a warm climate in different regions over the world.
Butternut squash is a very nutritious food, full of vitamin A and C. it has a sweet flavour which gets enhanced when roasted. The seeds of butternut squash contain a high amount of proteins and good fats.
The fruit cum vegetable is a cross breed of gooseneck squash and hubbard squash. It is known as butternut pumpkin or gramma in Australia and New Zealand. It is a type of winter squash which grows on a vine, has a sweet, nutty and starchy taste like pumpkin. Butternut squash has orange fleshly pulp and tan-yellow skin with a bunch of seeds at the bottom. As it ripens, it becomes more orange, sweeter and richer.
Butternut squash is technically a fruit as it contains seeds but is used as a vegetable that can be toasted, roasted, pureed for soups like squash soup or mashed to be used in bread, pies and muffins. It provides an ample dosage of dietary fibre which makes it a very healthy choice in terms of heart health, digestive system’s health etc. Its content of phytonutrients and antioxidants makes it more valuable. Potassium found in it is important for bone health and vitamin B6 is for immunity.
Butternut squash is recommended while pregnancy as it helps in the development of the brain and spinal cord of the baby.Overall it is a fruit, fully loaded with nutrients which helps in fighting with many health issues and diseases.The seeds of this nutritious food can also be eaten as they themselves are very nutritious. However, it is not recommended under various situations, i.e., under various medications and diseases.
Read about the health benefits of butternut squash in detail in the ‘Health Benefits’ section.
Selection: Select a butternut squash which is heavy for its size.
Storage: Store them in a cool, dark place for up to a month and once cut, refrigerate it.
One serving of butternut squash (about 205 grams) contains about:
- 82 calories
- 5 grams carbohydrates
- 8 grams protein
- 2 gram fat
- 22,869 IU vitamin A (457 percent DV)
- 31 milligrams vitamin C (52 percent DV)
- 4 milligrams manganese (18 percent DV)
- 582 milligrams potassium(17 percent DV)
- 4 milligrams magnesium(15 percent DV)
- 6 milligrams vitamin E(13 percent DV)
- 3 milligrams vitamin B6 (13 percent DV)
- milligrams thiamine (10 percent DV)
- milligrams niacin (10 percent DV)
- 9 micrograms folate (10 percent DV)
- 84 milligrams calcium (8 percent DV)
- 2 milligrams iron (7 percent DV)
- milligram copper (7 percent DV)
- 4 milligrams phosphorus (6 percent DV)
- Butternut squash is high in potassium which helps in lowering blood pressure by counter-attacking the effects of sodium in the body, keeping the risk of various heart diseases away.
- The fibre content of the butternut squash helps in digestion, thus preventing constipation.
- It is loaded with Vitamin A which is vital for healthy eyesight. Also, lutein and zeaxanthin present in it are powerful antioxidants that protect the vision.
- The high content of manganese in butternut squash helps in maintaining a healthy bone structure and improves calcium absorption in the body. Vitamin C helps in the production of collagen which is vital in building bone mass.
- The content of Vitamin C in it is good for maintaining a healthier skin as it lowers the likelihood of dryness and wrinkles.
- Vitamin C also helps in improving the immunity of the body.
- Because of high levels of antioxidants present in butternut squash, it helps in reducing inflammation.
- Fibre content increases satiety (feeling of fullness), which can help in weight loss.
- People who take beta-blockers (a type of medication) should avoid high potassium food like butternut squash as it can cause the level of potassium to increase in the blood and prove to be fatal.
- Kidney patients should also avoid consuming it because if the kidney fails to remove the excess potassium from the blood, it too can be fatal.
Following are a few links that you can follow and make tasty dishes out of butternut squash by following the recipes.