Technically a fruit however typically handled as a vegetable, butternut squash is definitely recognizable for its crooked, rectangular form — which is why it’s typically known as crookneck squash. It’s shiny orange like pumpkin and candy potato, and it type of tastes like them, too. Butternut squash has a gentle however nutty taste with a slight sweetness, so it may be utilized in candy and savory recipes.
A vibrant look and a pleasant taste aren’t the one options that make butternut squash successful within the kitchen: This fruit additionally has a powerful dietary profile. “Butternut squash is low in energy but dense in vitamins like potassium, fiber, vitamin C, and vitamin A,” says Jamie Lee McIntyre, RDN, who affords vitamin counseling and relies on the East Coast. “Butternut squash might be julienned, spiralized, cubed, and mashed, making it versatile in dishes like soups, pilafs, salads, sides, pasta, and extra.” Or you may roast chopped butternut squash on a sheet pan within the oven for a hearty aspect dish.
Butternut squash is in season in the course of the fall and winter months, which is why it’s a winter squash, however canned and frozen varieties are sometimes out there year-round. It’s no surprise registered dietitians are followers of butternut squash: It’s nice to eat, wealthy in vitamins, and stuffed with potential well being advantages. Listed below are seven to contemplate.
You’ve in all probability heard that bananas are a wealthy supply of potassium, however they’re not your solely possibility. Butternut squash packs a superb quantity of potassium, based on information from the U.S. Division of Agriculture (USDA).
This nutrient is essential to a heart-healthy eating regimen, particularly if decreasing blood stress is one in every of your well being objectives.
Almost half of adults in the US have hypertension, based on the Facilities for Illness Management and Prevention (CDC). As a result of hypertension may injury your coronary heart and enhance your danger of coronary heart illness, don’t ignore your numbers in the event that they’re outdoors the wholesome vary.
One contributor to hypertension is a high-sodium eating regimen. Sodium (salt) is widespread in processed meals like crackers, potato chips, and cookies to make them extra palatable.
Within the case of hypertension, an electrolyte in sodium causes blood vessels to constrict over time.
The excellent news is that consuming potassium-rich meals will help loosen up these constricted blood vessels. Analysis has demonstrated that consuming extra potassium-rich meals has blood pressure-lowering results and may enhance sure danger elements for heart problems.
Cooked butternut squash supplies a superb quantity of potassium, says Jenna Volpe, RDN, who supplies integrative and practical vitamin teaching and relies in Austin, Texas. You get about 12 % of your day by day potassium wants from 1 cup of cooked squash.
“Consuming butternut squash frequently (just a few occasions per week) may assist to considerably increase potassium within the eating regimen, naturally supporting more-balanced blood stress.”
2. Butternut Squash Might Play a Function in Stopping Eye Illnesses
Butternut squash has a shiny orange hue you may’t miss, and it’s all due to the presence of beta-carotene. In your physique, this nutrient, a kind of carotenoid, turns into vitamin A.
The pigment of beta-carotene not solely offers the fruit its colour, but in addition acts as a supply of antioxidants. These plant-based compounds assist fend off free radicals to forestall injury and illness.
In some ways, beta-carotene can also be wonderful on your eyes. “Carotenoids present in orange fruit and veggies, like beta-carotene in butternut squash, assist promote eye and imaginative and prescient well being and help in stopping eye-related ailments,” says McIntyre.
Consuming beta-carotene, together with different vitamins, has protecting results towards degenerative eye ailments, significantly macular degeneration.
Researchers additionally discovered that the antioxidant helps shield the physique towards irritation, an notorious marker of illness danger.
