Butternut Squash : Some Nutritional Benefits

Sharing an article by Michael Joseph, a nutrition educator who holds a Master's Degree in Clinical Nutrition, he writes about the nutritional benefits of Butternut Squash.

Butternut Squash Is Mineral-Rich
Butternut squash provides numerous essential minerals. It is especially high in magnesium, manganese, and potassium.

The Seeds of Butternut Squash Are Packed With Nutrients
The seeds of butternut squash are a rich source of minerals. Research shows they can improve iron and zinc status.

A Good Source of Vitamin E
Butternut squash is one of the best dietary sources of vitamin E.

Good for Digestive Health
Butternut squash is a good source of soluble and insoluble fibre. A sufficient fibre intake can have several benefits for the digestive system, blood sugar control, and maintaining healthy cholesterol levels.

High Carotenoid Content: Beneficial For Eye Health
A serving of butternut squash provides more than 100% of the recommended daily value for vitamin A. The vegetable’s rich carotenoid content may benefit eye health.

Significant Vitamin C Content
Butternut squash is a significant source of vitamin C, providing 37% of the daily value in a cup serving.

Provides Numerous B Vitamins
Butternut squash provides a good amount of B vitamins, with the exception of vitamin B12.

Bioactive Saccharides
Butternut squash provides several bioactive saccharides that support gut health and potentially offer additional health benefits.

Butternut Squash Is a Source of Numerous Phytochemicals
Butternut squash provides high quantities of several polyphenols.

Some good ways to use this vegetable:

• Curries: Cut butternut squash into small cube-shaped pieces and cook them in a curry until soft and tender. The cubes will absorb the flavour of the curry and add to its overall texture.
• Fries: Cut butternut squash into fry-sized shapes, toss with a little olive oil and salt, and bake until crispy and slightly brown.
• Pureed butternut squash: Boil cubed butternut squash until soft, and then puree it until it has a smooth and creamy texture. Add the puree to pasta dishes, pizzas, and risottos for a creamy texture.
• Roasted butternut squash: Cut the vegetable in half, drizzle with olive oil and salt, and then roast it until tender.
• Smoothies: The mildly sweet and creamy taste of butternut squash can work well in smoothies. Once cooked, blend it with berries and milk for a delicious and nutrient-rich smoothie.
• Soups and stews: Blend butternut squash into soups or stews for a creamy texture and a mildly sweet flavour.

This list is not exhaustive, and there are numerous additional ways to use butternut squash. Among these, it can be used as a side-dish either boiled or mashed and it can be added to various dishes, including casseroles, gratins, salads, and stir-fries.

Final Thoughts

Butternut squash is a tasty, versatile vegetable that can add a lot of nutrients to the diet.

Nutritionally, it is particularly beneficial for its high content of fibre, magnesium, provitamin A carotenoids, vitamin C, and vitamin.

The above is a snippet of Michaels article which you can see in full here

A Few Recipe Suggestions

Frittata with Butternut Squash and Spinach - see here

Butternut Squash Soup - see here

Butternut Squash Soup with Chicken, Coconut and Ginger - see here

Nut Roast with pomegranate garnish - see here

Pork and Squash Casserole - see here

Dear reader, this blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan