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GET YOUR VITAMIN A WITH BUTTERNUT SQUASH





Packed With Vitamins and Minerals


Butternut squash is an excellent source of many vitamins and minerals.

A one-cup (205-gram) serving of cooked butternut squash provides more than 450% of the RDI for vitamin A and over 50% of the RDI for vitamin C.

It’s also rich in carotenoids — including beta-carotene, beta-cryptoxanthin, and alpha-carotene — plant pigments that give butternut squash its bright color.


These compounds are provitamin A carotenoids, meaning your body converts them into retinal and retinoic acid — the active forms of vitamin A

Vitamin A regulates cell growth, eye health, bone health, and immune function.

Additionally, it’s vital for fetal growth and development, making it an essential vitamin for mothers-to-be.

Butternut squash is also rich in vitamin C — a water-soluble nutrient for immune function, collagen synthesis, wound healing, and tissue repair.

Both vitamins A and C work as potent antioxidants in your body, protecting your cells from damage caused by unstable molecules called free radicals.

Vitamin E is another antioxidant in butternut squash that helps protect against free radical damage and may reduce your risk of age-related conditions, such as Alzheimer’s disease.

This winter squash is also packed with B vitamins — including folate and B6 — which your body needs for energy and red blood cell formation.

Moreover, it’s high in magnesium, potassium, and manganese — all of which play essential roles in bone health.

For example, manganese is a co-factor in bone mineralization, building bone tissue.


Tips for Handling Butternut Squash:


  1. Peeling Made Easy: To make peeling easier, microwave the whole squash for a few minutes to soften the skin slightly. Use a vegetable peeler or a sharp knife to remove the skin.

  2. Seed Harvesting: Don't discard the seeds! Roast them for a tasty snack. Clean them, toss them with olive oil and spices, and bake until golden brown.

  3. Cubing Techniques: Cut off the top and bottom of the squash into cubes. Cut the neck from the bulbous base, making it easier to cube. Scoop out the seeds with a spoon before peeling and cutting for the bulb.


Benefits of Butternut Squash:

  1. Nutrient-Rich: Butternut squash is a good source of vitamins A and C, potassium, and fiber. These nutrients contribute to overall health, supporting immune function and promoting digestive health.

  2. Antioxidant Properties: The high levels of antioxidants, particularly beta-carotene in butternut squash, help combat oxidative stress and inflammation in the body.

  3. Heart Health: Potassium and fiber in butternut squash support heart health by regulating blood pressure and cholesterol levels.

  4. Weight Management: The fiber content in butternut squash promotes satiety, making it a great addition to meals for those looking to manage their weight.


Butternut Squash Recipes:


  1. Roasted Butternut Squash:

  • Peel and cube the squash.

  • Toss with olive oil, salt, pepper, and your favorite herbs.

  • Roast in the oven until caramelized and tender.

  1. Butternut Squash Soup:

  • Sauté onions and garlic in a pot.

  • Add cubed butternut squash, broth, and seasonings.

  • Simmer until squash is soft, then blend until smooth.

  1. Butternut Squash Risotto:

  • Sauté diced butternut squash with onions.

  • Add Arborio rice and cook until translucent.

  • Gradually add vegetable broth, stirring until absorbed.

  • Finish with Parmesan cheese and fresh herbs.

  1. Stuffed Butternut Squash:

  • Cut the squash in half and scoop out the seeds.

  • Roast until almost tender.

  • Fill with a mixture of quinoa, vegetables, and herbs.

  • Bake until the filling is cooked through.


Incorporating butternut squash into your diet provides not only a burst of flavor but also a myriad of health benefits. Experiment with these recipes and enjoy the versatility of this nutritious and delicious vegetable.

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