As the days begin to cool, we see the shift from summer squashes to winter squashes in the fields and on the grocery shelves. Some recent Medically Tailored Grocery bags were heavy with beautiful butternut squash from our partners at Lakeside Organic Gardens. These pear-shaped beauties are technically fruits. They are packed with vitamins and antioxidants, and they are a good source of fiber.
They have pale orange skin and bright orange flesh and are relatives of the pumpkin and other winter squashes such as delicata and acorn varieties. That color comes from beta carotene which the body converts into active forms of vitamin A. With 82 calories, one cup of this steamed squash has over four times the reference daily intake of vitamin A. Vitamin A is needed for regulating the growth of cells, for the health of the eyes, as well as for bone health and immune function. It is also important for mothers-to be to get plenty of vitamin A. It is essential for the development of the fetus.
Butternut squash is also an excellent source of vitamin C, with about half of the RDI for that water soluble nutrient. Vitamin C is crucial for a functioning immune system, wound healing and tissue repair, and also collagen production. It has plenty of vitamin E which helps protect against damage from often harmful unstable free radical oxygen molecules.
It is helpful to think of a free radical as a dancer that is looking for a partner, whether that partner wants to dance or not. The benefit of antioxidants such as all these that are present in winter squash is that they are looking for partners as well. They join with the free radicals and stabilize them which prevents damage to the cells.
The fiber in these squashes is another thing that makes them so wonderful. Adult recommended daily intake of fiber is 30 grams per day. There are two types of fiber – insoluble and soluble, and winter squash contains both. Insoluble fiber helps material move through the digestive system and increases bulk in the intestines. It helps us feel full and can aid in maintaining a healthy weight. Soluble fiber can dissolve in water and forms a gel-like material. It can help to improve cholesterol and glucose levels.
Steamed or baked, or in soups and stews, this squash is a terrific choice for your autumn table.
Try this recipe to explore more flavor opportunities for squash!
Recent Comments