Butternut squash is rich in vitamins, minerals and antioxidants that are good for health. Furthermore, the low calorie content makes it great for weight loss. It is one of the fruits that provides many nutrients and antioxidants. It strengthens the immune system, protects eyesight, reduces the risk of several cancers, and enhances the health of the heart and skin. Together with the Motherhood Maternity learn about the effects, benefits and value of butternut squash nutrition on your health.
1. What is Butternut Squash?
Butternut squash is a squash that belongs to the same plant family as cucumbers and melons. Technically, this is a fruit because it contains the seeds. But in terms of nutrition, it is like a vegetable. Pumpkins are usually round and orange in shape, although size, shape and color can vary depending on the variety. They have a thick, smooth and ribbed outer shell. The inside is hollow, except for ivory-colored beads covered with string flesh.
2. Nutritional ingredients in 205g / Butternut Squash
- Calories: 82
- Carbs: 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 the RDI
- Thiamine (B1): 10% of the RDI
- Niacin (B3): 10% of the RDI
- Pyridoxine (B6): 13% of the RDI
- Folate (B9): 10% of the RDI
- Magnesium: 15% of the RDI
- Potassium: 17% of the RDI
- Manganese: 18% of the RDI
As you can see, butternut squash is a low-calorie food but that contains many nutrients that are important for the body. Aside from the vitamins and minerals listed above, it is also a good source of calcium, iron, phosphorus and copper.
3. Great health benefits of pumpkin
Most of the value of butternut squash nutrition and health benefits of butternut squash come from its micronutrient content and the fact that it is a low-fiber fruit. Here are the benefits of butternut squash:
3.1 Strengthen the immune system
Butternut squash provides enormous amounts of beta-carotene, which is partially converted into vitamin A. Vitamin A can help the body fight infections. Recent research has shown that vitamin A is particularly important for strengthening the intestinal mucosa, making it more resistant to infections. Other micronutrients in pumpkins also help boost immunity, including vitamins C and E, iron and folate.
Studies also show that vitamin A can boost the immune system and help fight infections. Pumpkin is also high in vitamin C, which has been shown to increase white blood cell production, help immune cells work more efficiently and make wounds heal faster.
3.2 Enhance eye health
There are a few ways that butternut squash is good for your eyes in beta-carotene, which helps keep your vision sharp by helping the retina absorb light. The combination of other vitamins and minerals in pumpkin can protect against age-related macular degeneration.
Vitamin A, Lutein and Zeaxanthin can protect eyesight. It is quite common for vision that declines with age. Fortunately, eating the right nutrients can reduce the risk of vision loss. Pumpkin is rich in nutrients that are associated with strong vision as your body ages. For example, the beta-carotene content provides your body with vitamin A.
One of the best sources of lutein and zeaxanthin, two compounds associated with age-related macular degeneration (AMD) and cataract risk. In addition, it contains a good amount of vitamins C and E, functions as antioxidants and can prevent free radicals from damaging eye cells.
3.3 Supports a healthy skin
The antioxidants in pumpkins are important for skin health. These include beta-carotene and vitamins C and E. Beta-carotene, in particular, can protect your skin from the harmful UV rays from the sun.
Studies show that carotenoids like beta-carotene can act as a natural sunscreen. After eating, carotenoids are transported to various organs including the skin. Here, they help to protect skin cells against the effects of harmful UV rays. Butternut squash also contains vitamin C, which is essential for healthy skin. The body needs this vitamin to make collagen, a protein that keeps skin healthy.
Eating fruits and vegetables is generally good for the heart. Furthermore, butternut squash nutrition has specific substances for heart health. The fiber, vitamin C and potassium present in it can help improve blood pressure and cholesterol levels.
Butternut squash is high in potassium, vitamin C and fiber, which has been linked with heart benefits. Pumpkin is also high in antioxidants, which can protect the bad LDL cholesterol from oxidation. When LDL cholesterol particles are oxidized, they can clump along blood vessel walls, which can constrain blood vessels and increase the risk of heart disease.
3.5 Metabolic Syndrome
Eating foods rich in beta-carotene, such as pumpkins, may help reduce the risk of metabolic syndrome. The metabolic syndrome is a group of symptoms related to belly fat. These include high blood pressure, poor blood sugar control and elevated triglyceride levels, which are factors that increase the risk of heart disease and diabetes.
3.6 High antioxidant content may reduce the risk of chronic diseases
Butternut squash contains antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. They can neutralize free radicals, preventing them from damaging cells.
The antioxidants present in pumpkins may reduce the risk of cancer. Pumpkins are rich in carotenoids, which are compounds that can act as antioxidants. This neutralizes free radicals, which may protect against certain cancers.
3.7 High nutrient density and low calorie intake can promote weight loss
Butternut squash is considered a nutrient-dense food. That means it is very low in calories despite being very rich in nutrients. Simply put, pumpkins are an ideal weight loss food because you can use more than other carb sources – such as rice and potatoes – but still absorb fewer calories. Furthermore, pumpkins are a good source of fiber, which can help curb your appetite.
4. Value butternut squash nutrition
Butternut squash is considered one of the fruits that contains many carotene substances with antioxidant properties. The more orange-yellow, the higher the carotene content, the better for children. People who often suffer from constipation should also eat pumpkin because the fiber in squash helps the intestines to transport easily, and there is a part of glucide, mannitol with mild laxative properties.
Butternut squash meat is a source of vitamin A, plays an important role for vision, bone growth and reproduction, participates in protein synthesis, regulates the immune system and contributes to nutrition and protection of the skin.
Butternut squash seeds are used to make an oil rich in carotenoids (beta-carotene, alpha-carotene, zéaxanthine, lutein) – substances similar to vitamin A. These are powerful antioxidants that help prevent diseases. Aging related to cataracts, cardiovascular diseases and certain types of cancer.
Besides, this is also a type of seed rich in micronutrients:
- Magnesium: Contributes to the mineralization of bones, protein structure, increases the metabolic effects of enzymes, muscle contraction, neurotransmission, teeth health and immune system function.
- Linoleique acid (omega6): An essential fatty acid that one must get from food. The body needs this fatty acid to keep the immune system, circulatory system and endocrine system working properly.
- Copper: Essential for the absorption and use of iron in the formation of hemoglobine. Simultaneously participates in the activity of enzymes that contribute to enhancing the body’s ability to fight free radicals.
- Phosphore: Useful for the mineralization of teeth and bones, is a component of cells that play an important part in the construction of substances belonging to the genetic system, is a component of phospholipids, used in the transport of energy and structure. creates acid-base balance of the body. Pumpkin seeds rich in phosphore may contribute to reducing the risk of kidney stones.
- Zinc: Participates in immune responses, creates genetic structure, heals wound healing, heals skin, makes sperm and fetus growth.
Butternut squash seeds are not only a means of “relief” in cold rainy nights, but also a kind of anthelmintic. It also contains vitamins, minerals and essential amino acids such as alanine, glycine, glutamine, which can ease the symptoms of prostate enlargement.
Each type of vegetable has its own content of nutrients. However, there are a number of important nutrients with very high levels in pumpkin that make this fruit not only delicious, but also very good for your health. The articles of Motherhood Maternity are for reference only, not a substitute for diagnosis or medical treatment.