Nutrition Of Butternut Squash
Butternut squash is one of the most common varieties of winter squash. It is universally loved for its sweet, nutty flavor, and ability to be paired with an eclectic variety of foods and dishes. Butternut squash is not only tasty but also packs a punch of vitamins, minerals, fiber, and antioxidants, all of which are essential components in a balanced diet. If you would like to know more about the nutrition of butternut squash, read on for I have included what it contains, its health benefits and risks, and much more!
Nutrition Of Butternut Squash: What Does It Contain?
The vast amount of nutrition in butternut squash is astounding. One cup (205 grams) of cooked butternut squash provides:
Calories: 82
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 many nutrients, including vitamin A, vitamin C, magnesium, and potassium, all of which have a range of health benefits which I have listed below.
Nutrition Of Butternut Squash: Health Benefits
1. Lowers and prevents high blood pressure
Getting enough potassium in the diet is vital for maintaining healthy blood pressure as it contains very low levels of sodium.
According to The World Health Organization (WHO), the recommended amount of daily potassium is at least 3,510 mg for adults.
The National Health and Nutrition Examination Survey (NHANES), states that most American adults consume too much sodium and too little potassium. In fact, fewer than 2% of adults in the United States consume the daily recommended amount of potassium, so the nutrition of butternut squash is the perfect way to counteract this imbalance!
High levels of potassium are also associated with a reduced risk of death from all types of stroke and cardiovascular disease, among other causes of mortality.
2. Prevents asthma
Beta-carotene is an antioxidant that gives certain fruits and vegetables, like squash, their bright orange pigment. Orange plant foods such as butternut squash, carrots, papaya, apricots, etc all have high levels of beta-carotene which appears to reduce the risk of asthma.
3. Lowers risk of cancer
Studies have shown that people who consume more carotenoids, such as beta-carotene are less likely to develop certain types of cancer, particularly colon cancer.
4. Manages diabetes
People who have type 1 diabetes consume high-fiber diets and generally have reduced overall blood sugar levels. People with type 2 diabetes consume additional fiber which improves blood sugar, lipids, and insulin levels.
One cup of butternut squash provides around 6.6 grams of fiber. The American Heart Association recommends consuming about 25 grams of fiber a day for a 2,000 calorie diet.
5. Promotes healthy hair and skin
Due to its high vitamin A content, the nutrition of butternut squash is known to enhance the hair and skin. Vitamin A is a necessary component for sebum production, which in turn keeps hair nice and moisturized. It also plays an important role in the growth of all bodily tissues, including skin and hair.
Additionally, one serving of butternut squash can provide over 50 percent of the required vitamin C intake for a day which helps to build and maintain collagen, which provides structure to skin and hair.
6. Boosts digestive health
Maintaining a high-fiber diet is essential in maintaining good digestive function as it helps to prevent constipation and promote a healthy digestive schedule.
Research has been carried out which suggests that dietary fiber may decrease inflammation and improve immune function, which in turn lowers the risk of inflammation-related conditions.
A high fiber intake has also been shown to lower blood pressure and cholesterol levels, nourish gut bacteria, and enhance weight loss for people with obesity!
7. Increases immune function
The nutrition of butternut squash and other plant foods means that they are high in both vitamin C and beta-carotene which can help boost immunity.
Some studies have even shown that high-fiber foods may also contribute to better immune function, and who doesn’t want that?!
Nutrition Of Butternut Squash: How To Pair It Into Your Diet
In order to maximize the nutrition of butternut squash, it’s best to choose those that are heavy for their size and have a hard, smooth rind that doesn’t have any blemishes.
Butternut squash is easy to incorporate into your diet as it pairs well with a diverse range of flavors including cinnamon, maple syrup, balsamic vinegar, and smoked paprika to name a few.
Here are a few tips:
Cut the squash in half, add brown sugar, vanilla extract, and toasted pecans, and bake
Add butternut squash to a vegetable soup
Serve mashed as a substitute for potatoes
Use as a replacement in any recipe that calls for pureed or canned pumpkin
The following recipes for butternut squash have all been approved by registered dietitians:
Southwest quinoa salad with roasted butternut squash
Butternut squash risotto
Heart-healthy chipotle chili
Butternut squash lasagna
Nutrition Of Butternut Squash: Health Risks
The nutrition of butternut squash makes it a wonderfully healthy option, but it’s important to remember to eat it in moderation, of the reasons being its high potassium content.
Beta-blockers are a form of medication most commonly prescribed for people who have heart disease. These can cause potassium levels to spike in the blood. This risk is the same for other medications for heart failure, such as ACE inhibitors and diuretics.
People who have kidney problems should also be careful when it comes to consuming large amounts of potassium. If the kidneys are unable to remove excess potassium from the blood, it could prove fatal.
A balanced diet that is healthy overall is most crucial in preventing disease and achieving good health.
