Butternut squash (Cucurbita moschata), known as butternut squash or Gramma in Australia and New Zealand, is a winter squash that grows on vines. It has a sweet and nutty flavor similar to pumpkin. It has tan skin and orange flesh, with a seed chamber at the flower end. As it matures, it turns darker and darker orange, becoming sweeter and richer. It is a good source of fiber, vitamin C, magnesium and potassium; it is a source of vitamin A.
Although botanically a fruit, butternut squash is used as a vegetable in cooking and can be baked, sautéed, roasted, made into soups (such as pumpkin soup), or mashed for use in casseroles, breads, pancakes, etc. Pies and pies.
history
The word pumpkin comes from the Narragansett word "askutasquash," meaning "raw or uncooked," while butternut comes from the pumpkin's nutty flavor. Although Native Americans may have eaten some forms of pumpkin without cooking, today most pumpkins are eaten cooked.
Before the arrival of Europeans, C. moschata had been brought to all areas of North America where it could be grown, but butternut squash is the modern winter squash variety.
Attributes
Butternut squash will keep for two to three months. Some varieties can be kept for up to six months. They are best stored at 10 °C (50 °F) and 50% humidity. For best flavor, butternut squash should be left for 2 months after harvest.
Nutrition
One cup (205 g) of cooked butternut squash provides:
- Calories: 82
- Carbohydrates: 22 grams
- Protein: 2 grams
- Fiber: 7 grams
- Vitamin A: 457% of the Reference Daily Intake (RDI)
- Vitamin C: 52% of the RDI
- Vitamin E: 13% of recommended daily intake
- Thiamine (B1): 10% of the RDI
- Niacin (B3): 10% of the RDI
- Pyridoxine (B6): 13% of the RDI
- Folic acid (B9): 10% of RDI
- Magnesium: 15% of RDI
- Potassium: 17% of the RDI
- Manganese: 18% of RDI
Butternut squash is low in calories but packed with important nutrients.
In addition to the vitamins and minerals listed above, it is also a good source of calcium, iron, phosphorus and copper.
Rich in vitamins and minerals
Butternut squash is an excellent source of many vitamins and minerals.
One cup (205 grams) of cooked butternut squash provides more than 450% of the recommended daily value of vitamin A and more than 50% of the recommended daily value of vitamin C.
It is also rich in carotenoids, including beta-carotene, beta-cryptoxanthin, and alpha-carotene, which are plant pigments that give butternut squash its vibrant color.
These compounds are pro-vitamin A carotenoids, which means your body converts them into retinaldehyde and retinoic acid - the active form of vitamin A.
Vitamin A is essential for regulating cell growth, eye health, bone health, and immune function (3Trusted Source).
Additionally, it is essential for fetal growth and development, making it an important vitamin for expectant mothers.
Butternut squash is also rich in vitamin C—a water-soluble nutrient needed for immune function, collagen synthesis, wound healing, and tissue repair.
Vitamins A and C are both potent antioxidants in the body, protecting your cells from damage caused by unstable molecules called free radicals.
Vitamin E, another antioxidant in butternut squash, helps prevent free radical damage and may reduce the risk of age-related diseases like Alzheimer's.
This winter melon is also rich in B vitamins, including folate and B6, which your body needs for energy and red blood cell formation.
Plus, it's rich in magnesium, potassium, and manganese—all of which play important roles in bone health.
For example, manganese acts as a cofactor in bone mineralization, the process of building bone tissue.
High antioxidant content may reduce disease risk
Butternut squash is rich in powerful antioxidants, including vitamin C, vitamin E, and beta-carotene.
Antioxidants help prevent or slow cell damage and reduce inflammation, thereby reducing the risk of many chronic diseases.
cancer
Research shows that a diet rich in certain antioxidants found in butternut squash, such as carotenoid antioxidants and vitamin C, may reduce the risk of certain cancers.
For example, research shows that higher dietary intakes of beta-carotene and vitamin C may reduce the risk of lung cancer.
A review of 18 studies found that people with the highest beta-carotene intake had a 24% lower risk of lung cancer compared with those with the lowest intake.
Another review of 21 studies found that for every 100 milligrams of vitamin C added daily, lung cancer risk decreased by 7 percent.
Additionally, a review of 13 studies showed that higher beta-carotene levels in the blood were associated with a significantly lower risk of all-cause mortality, including cancer death.
heart disease
Eating produce has long been linked to a lower risk of heart disease.
However, yellow and orange vegetables and fruits—including butternut squash—have been shown to be particularly effective in preventing heart disease.
The antioxidants contained in these brightly colored vegetables have a powerful impact on heart health.
A study of 2,445 people showed that eating more yellow-orange vegetables every day was associated with a 23% lower risk of heart disease.
Carotenoids found in these vegetables are thought to protect heart health by lowering blood pressure, reducing inflammation and controlling the expression of specific genes associated with heart disease.
mental decline
Certain dietary habits, such as eating more antioxidant-rich foods, can prevent mental decline.
A 13-year study of 2,983 people linked a carotenoid-rich dietary pattern to enhanced memory, visual attention, and verbal fluency during aging.
What's more, getting more vitamin E in your diet may have a protective effect against Alzheimer's disease.
An eight-year study of 140 older adults found that those with the highest blood levels of vitamin E had a lower risk of developing Alzheimer's disease than those with the lowest blood levels.
May help with weight loss
One cup (205 grams) of cooked butternut squash contains only 83 calories and provides 7 grams of filling fiber - an excellent choice if you want to lose excess weight and body fat.
It contains both insoluble and soluble fiber. In particular, soluble fiber has been linked to weight loss and has been shown to reduce appetite, which is important when you're trying to control your calorie intake.
Many studies have found that higher dietary fiber intake can promote weight loss and reduce body fat.
A study of 4,667 children and adolescents showed that those with the highest fiber intake had a 21% lower risk of obesity compared with those with the lowest fiber intake.
Additionally, a study of 252 women showed that for every gram of total dietary fiber increase, weight loss was 0.55 pounds (0.25 kilograms) and fat loss was 0.25 percentage points.
Additionally, a high-fiber diet may help with weight loss over time. An 18-month study of women found that those with the highest fiber intake lost more weight than those with the lowest intake, suggesting fiber is important for long-term weight loss.
Adding butternut squash to your meals is a great way to reduce hunger and increase your fiber intake.
culinary use
One of the most common ways to prepare butternut squash is roasting. Once baked, it can be eaten in a variety of ways. The fruit is prepared by removing the peel, stems and seeds and is usually not eaten or cooked. However, the seeds can be eaten raw or roasted, and the skin is edible and softens when roasted. The seeds can even be roasted and pressed into oil to create butternut squash seed oil. This oil can be used for baking, cooking, popping popcorn, or as a salad dressing.
Butternut squash is commonly used in South Africa, often made into soup or roasted whole. Roasted pecans are usually flavored or stuffed with nutmeg and cinnamon, then wrapped in foil and toasted. Roasted walnuts are often served as a garnish for grilled meats and as an appetizer in soups.
