Butternut Squash: Mega Dose of Nutrition

By Carol DiPirro • December 3rd, 2010 • 8559 Views

Native Americans once believed squash was so nutritious that "they buried it along with the dead to provide them nourishment on their final journey."  Squash was originally grown for the seeds because they were believed to increase fertility; thus were commonly planted near homes.

The butternut squash is a Native American gourd, which wasn't commonly eaten until the 19th century, but is now "the most widely grown winter squash." Planted during the summer months they are in full season during October and November, although they can be eaten year round. No offense to zucchini, but the health benefits of fall-harvest squashes far outshines their cousins. 

Low in fat, butternut squash delivers a mega dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.

Squash's tangerine hue, however, indicates butternut's most noteworthy health perk. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer, as well as a supporter of healthy lung development in fetuses and newborns.

Vitamin A, in the form of retinol is essential for healthy eyes. Retinol binds to the protein opsin to form the visual pigment rhodopsin, which permits night vision by allowing rod cells to detect small amounts of light. A retinol deficiency leads to night blindness. Raw butternut squash provides about 150 percent of the daily value for vitamin A in every 1 cup serving. What's more, in that same serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C.  All this for a mere 65 calories!

I must confess that butternut squash is my favorite vegetable, second only to brussel sprouts (don’t look so shocked) or summer tomatoes. I eat it as often as possible. It can be somewhat difficult to prepare because of its thick skin but in the words of R. Ransom, “Before the reward there must be labor”, so grab a knife and start peeling your way to the reward. I promise it’ll be well worth it.

*Tip: To peel and cut butternut squash,...

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Location:  New York, US

About Carol DiPirro: Carol has been passionate about cooking, nutrition and healthy eating since she was a child, baking her first eggless cake from scratch at 8 yrs old. Growing up in an Italian family, clean healthy...