Butternut squash is a fruit that is commonly considered and eaten as a vegetable and a nutritional powerhouse. It is usually referred to as a crookneck pumpkin because of its distinctive crooked, oval shape. It has a vivid orange resembling pumpkin and sweet potato and tastes identical. Because it is in season in the fall and winter, butternut squash is categorised as winter squash. Butternut squash can be used in both sweet and savoury recipes because of its mild, nutty flavour and slight sweetness. It has a lot of minerals like potassium, fibre, vitamin C, and vitamin A while having few calories.
Butternut squash is adaptable and may be used in various meals, including soups, pasta, pilafs, sides, salads, and more. It can be julienned, spiralised, cubed, and mashed. Or you may bake butternut squash chunks on a sheet pan for a warming side dish.
Lowering blood pressure
Potassium is present in good quantity in butternut squash. If decreasing blood pressure is one of your health objectives, this mineral is essential for a heart-healthy diet. It has been demonstrated that potassium lowers blood pressure. The daily recommended amount of potassium is about 20% in one cup of cooked butternut squash. Regularly eating butternut squash at least a few times per week may assist in dramatically increasing potassium in the diet, naturally supporting better-balanced blood pressure.
Promotes eye health
Because beta-carotene is present, butternut squash has an identifiable vivid orange colour. In addition to giving the fruit its colour, the pigment also serves as a source of antioxidants that ward off free radicals and stop damage and disease. Beta-carotene is excellent for your eyes in numerous ways. Like beta-carotene in butternut squash, the carotenoids in orange fruits and vegetables support eye and vision health and aid in the prevention of disorders related to the eyes.
Butternut squash, Image Source: Shutterstock
Supports digestive health
A serving of butternut squash has over 7 grammes of fibre per cooked cup, contributing considerably to your daily fibre intake. This may have several positive effects on blood sugar levels, gastrointestinal motility, and cardiovascular health. The fibre in butternut squash adds weight to stools, making them simpler to digest, and aids in removing bad cholesterol from the blood.
Immunity booster
You might turn to vitamin C-rich foods like oranges and strawberries during cold and flu season, and you can now add butternut squash to the list. Beta-carotene and the antioxidant vitamins A and C are particularly abundant in butternut squash. These antioxidants defend the body from harm caused by free radicals and strengthen the immune system. Without vitamin C, the body is more susceptible to infection, which is why it is regarded as an immune-boosting vitamin.
Keeping weight under check
Obese or overweight people are more likely to develop health issues like diabetes, stroke, heart disease, hypertension, and other conditions. Starting with your diet can help you achieve and maintain a healthy weight. Butternut squash, other nutrients, and fibre-rich meals help people manage their weight and reduce hunger. It enables calorie-efficient volume filling up. Butternut squash is high in fibre and vital minerals but low in calories and fat. According to one study, fibre helps you feel fuller for longer and encourages weight loss.