Buzz
Think it's only perfect for soup or as a Thanksgiving side dish? Think again!
Butternut squash is incredibly adaptable. Whether pureed and paired with pork or roasted and added to a salad, it's always a treat. You can even use it to bake bread, layer it into lasagna, and surprise! When you cook with canned pumpkin, butternut squash is probably what you're actually eating.
Butternut squash isn't just tasty—it's also packed with nutrition. Here's a look at the many health perks you'll enjoy from fall's second most festive gourd.
Immunity
Butternut squash is rich in four key carotenoids: alpha-carotene, beta-carotene, lutein, and zeaxanthin. These antioxidants are responsible for its vibrant orange hue. Beta-carotene, and to a lesser extent alpha-carotene, are converted into vitamin A (retinol) in the body. Research suggests that the antioxidant and anti-inflammatory properties of carotenoids can help reduce the risk of cardiovascular disease, cognitive decline, and even cancer.
Fighting Inflammation
Butternut squash is also a great source of vitamin C, a potent antioxidant. Both carotenoids and vitamin C work together to shield cells from damage by free radicals. This cellular protection helps prevent inflammation, which is linked to various chronic diseases.
Cognitive Function
Lutein and zeaxanthin, found in butternut squash, may play a role in supporting cognitive health. These are the only two carotenoids capable of crossing the blood-retina barrier to form macular pigment in the eye. Research suggests that the levels of lutein and zeaxanthin in the macula are linked to their presence in the brain and could serve as a biomarker for cognitive health. One study found that higher lutein levels in the brain were associated with better cognitive abilities such as language, learning, and memory.
Eye Health
Vitamin A is essential for healthy eyes and skin. Butternut squash contains beta-carotene, a provitamin A, which is converted into vitamin A in the body. Vitamin A helps prevent dry eyes and night blindness. Lutein and zeaxanthin are the only carotenoids found in the retina, where they act as antioxidants and may protect against age-related eye issues like cataracts and macular degeneration.
Digestion
Butternut squash is a good source of both soluble and insoluble fiber. Insoluble fiber accelerates the movement of food through the digestive system, while soluble fiber absorbs water and turns into a gel, slowing digestion and nutrient absorption. Soluble fiber also helps lower cholesterol by binding to it and carrying it out of the body. A cup of raw cubed butternut squash (140 grams) contains 3 grams of fiber.
