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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.

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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.

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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.

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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.

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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.

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Brian Wu

Health Writer, Author

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Last Updated on October 6, 2020

6 Signs It’s Time to Change Your Life

6 Signs It’s Time to Change Your Life

Is it time to make some changes in your life? It just might be. Life is too short to not live it to the fullest.

Here are some signs it’s time to change your life.

1. Every week, you cannot wait for Friday.

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    Fridays are fun, but one thing I’ve discovered in my quest to find and do work I absolutely love is that almost every day can be really fun. If you’re saving all your living for the weekends, it’s time to truly think about your lifestyle and consider making some changes. Don’t get me wrong; it’s great to have plans you look forward to on the weekends, but what if you could have that excited Friday feeling most, if not all, days of the week? It takes a lot of self-discovery and work, but it’s truly possible to live a life you love—even on Mondays.

    2. You live for your vacations.

    Vacations are great, but what’s even better is building a life you don’t need to take a vacation from. As Seth Godin said, “Instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.” Vacations are fun and exciting, but even better is building a life where you have the potential to do what lights you up many weeks of the year, not just your two allotted vacation weeks.

    3. When you stop and think about it, you’re really not focusing your life on your priorities.

    Write down your 3 top priorities. Then write down the 3 things you focus most of your life on. Are you spending your time living your top priorities? Consistently spending time doing what matters most to you is one of the keys to feeling fulfilled in your life. If you’re not focusing your life on what’s important to you, it’s time to make some changes.

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    4. You have no idea what lights you up, and you don’t have the space in your life to discover it.

    If you haven’t found your passion in your current life, you’re not going to find it if you continue to do your same routine, over and over, year after year. In order to discover what lights you up, start by creating the space in your life to seek it. Give yourself time to figure out who you are, what your strengths are, and what picques your interest. Experiment with learning new things, spending time with inspiring people, and doing more of what excites you and less of the things that suck your energy.

    5. You’re frequently jealous.

    If you find yourself frequently feeling jealous of someone, there are 3 changes to consider making:

    1. Make a point to focus on your path instead of his or her journey. Sometimes this involves taking a break from social media.
    2. Get inspired from the person you’re jealous of, and work toward a similar goal in your life.
    3. Decide what the other person has is not something you are willing to put in the effort to achieve, so you’ll cheer him or her on but choose to not be jealous.

    When you are feeling jealous, consider why you want what the other person has, and what your motives are. Living a life on your terms, focused on your priorities, passions, and strengths, will provide you with much more fulfillment than trying to be somebody else.

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    6. You can’t remember the last time you stepped out of your comfort zone.

    According to Neale Donald Walsch, “Life begins at the end of your comfort zone.” Your life can become even more amazing if you stretch beyond your comfort zone. If you’re not sure where to start, try the tips in this article about small ways to step out of your comfort zone.

    Life is too short to spend your years not living to your full potential. If you decide you’re ready to change your life, I encourage you to start taking small action steps toward the life you want to live. Keep moving forward.

    Check out this video if you’re ready to make a change in life:

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    Featured photo credit: Lauren McKinnon/https://flickr.com via flickr.com

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