Advertising
Advertising

8 Good Things About Butternut Squash You Need To Know

8 Good Things About Butternut Squash You Need To Know

Butternut squash, a sort of “kissing cousin” to cucumbers and melons, is a cream-colored vegetable with a deep orange flesh, shaped roughly like a bell. It was only introduced to America in 1944, but since then has become prized for its delicious flavor as well as its health benefits, including those listed below.

1. You Will Load Up on Carotenoids

Say what?! Carotenoids are important antioxidants that come in many forms. When you load your plate up with butternut squash, you will be taking in four different kinds of antioxidants: alpha carotene, beta carotene, lutein, and zeaxanthin. The first two will be converted to vitamin A by your body, and the second two will be taken up by your eyes to promote good vision and avoid serious diseases like cataracts.

Advertising

2. You Will Get Plenty of Fiber

Butternut squash is great because it contains soluble and insoluble fiber, both of which are very healthy for your body. Insoluble fiber helps to cleanse the digestive tract and bulks up stool to make constipation less likely. Soluble fiber is also important because it helps the body maintain steady blood sugar levels by breaking down carbohydrates more slowly. Because of this important quality, squashes and other high-fiber veggies are considered to be good for a diabetic diet.

3. You Will Load up on Electrolytes as Well

Electrolytes don’t just come from sports drinks. You can also replace them with food as well. Butternut squash is rich in three of the most important electrolytes: potassium, calcium, and magnesium. Among their many other tasks, electrolytes help to keep the balance of fluids in the body, as well as helping keep muscles and nerves healthy. In one serving of butternut squash, you will get 10% of your potassium, 11% of your magnesium, and 6% of your calcium for the day.

Advertising

4. You Will be Getting Lots of Vitamin C

Even people who don’t know a lot about nutrition know how healthy vitamin C  is for your body. It is an antioxidant, which means that it reduces oxidative stress on the cells and can even help to slow down the aging process. Antioxidants also decrease the chance of cell mutations that can eventually lead to cancer. A single serving of butternut squash will give you between 32 and 39% of all the vitamin C you need for the day.

5. You Will Be Getting a Healthy Snack

Not only can you feast upon the squash itself, you can also remove the seeds and roast them for a delicious and incredibly healthy snack. Butternut squash seeds are not only high in protein and fiber, they also contain compounds like oleic acid, which can be found in olive oil, and has been proven to be very heart-healthy.

Advertising

6. You Will Get Lots of B-Vitamins Too

B-vitamins are also incredibly important for your health, especially the health of your central nervous system. Loading up on squash can help keep your B-vitamin levels in a healthy range, providing you with 19% of B6, 11% of B2, and 6% of B3 for the day.

7. You Will Reduce Inflammation Throughout Your Body

Why does butternut squash help to reduce inflammation? Because it is rich in several different compounds that have been proven to have strong anti-inflammatory properties. These compounds include vitamin C, omega-3 fatty acids (like the kind found in tuna or salmon), and compounds called cucurbitacins, which have potential anti-cancer benefits as well.

Advertising

8. You Will Lose Weight

Butternut squash is considered to be a high-quality food because it gives you a ton of nutrients for only a few calories. These nutrient-dense foods can help satisfy your hunger, making it easier to avoid overeating and thus achieve your weight loss goals. The good news is that this squash is incredibly versatile. It can be made into dozens of simple, healthy, and delicious recipes.

Conclusion

The next time you are in the produce aisle, pick up some butternut squashes and bring them home for dinner. You will not only get a great-tasting meal that your whole family will love, but also all of the important health benefits mentioned here.

More by this author

Brian Wu

Health Writer, Author

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It Amazing Benefits Of Cucumber Water (+5 Refreshing Recipes) How To Improve Your Health With Matcha Green Tea How To Enjoy Green Tea By Reducing Caffeine In It 8 Amazing Health Benefits Of Chia Seeds You Shouldn’t Miss

Trending in Food and Drink

1 8 Best Teas for Weight Loss and Fat Burning 2 27 Healthy Pressure Cooker Meals (with Easy Recipes) 3 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 4 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 5 8 Hearty Soups That Will Surely Keep You Warm This Fall

Read Next

Advertising
Advertising
Advertising

Last Updated on February 25, 2020

Face Adversity with a Smile

Face Adversity with a Smile

I told my friend Graham that I often cycle the two miles from my house to the town centre but unfortunately there is a big hill on the route. He replied, ‘You mean fortunately.’ He explained that I should be glad of the extra exercise that the hill provided.

My attitude to the hill has now changed. I used to grumble as I approached it but now I tell myself the following. This hill will exercise my heart and lungs. It will help me to lose weight and get fit. It will mean that I live longer. This hill is my friend. Finally as I wend my way up the incline I console myself with the thought of all those silly people who pay money to go to a gym and sit on stationery exercise bicycles when I can get the same value for free. I have a smug smile of satisfaction as I reach the top of the hill.

Advertising

Problems are there to be faced and overcome. We cannot achieve anything with an easy life. Helen Keller was the first deaf and blind person to gain a University degree. Her activism and writing proved inspirational. She wrote, “Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.”

One of the main determinants of success in life is our attitude towards adversity. From time to time we all face hardships, problems, accidents, afflictions and difficulties. Some are of our making but many confront us through no fault of our own. Whilst we cannot choose the adversity we can choose our attitude towards it.

Advertising

Douglas Bader was 21 when in 1931 he had both legs amputated following a flying accident. He was determined to fly again and went on to become one of the leading flying aces in the Battle of Britain with 22 aerial victories over the Germans. He was an inspiration to others during the war. He said, “Don’t listen to anyone who tells you that you can’t do this or that. That’s nonsense. Make up your mind, you’ll never use crutches or a stick, then have a go at everything. Go to school, join in all the games you can. Go anywhere you want to. But never, never let them persuade you that things are too difficult or impossible.”

How can you change your attitude towards the adversity that you face? Try these steps:

Advertising

  1. Confront the problem. Do not avoid it.
  2. Deliberately take a positive attitude and write down some benefits or advantages of the situation.
  3. Visualise how you will feel when you overcome this obstacle.
  4. Develop an action plan for how to tackle it.
  5. Smile and get cracking.

The biographies of great people are littered with examples of how they took these kinds of steps to overcome the difficulties they faced. The common thread is that they did not become defeatist or depressed. They chose their attitude. They opted to be positive. They took on the challenge. They won.

Featured photo credit: Jamie Brown via unsplash.com

Advertising

Read Next