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Butternut Squash Nutrition Facts – Health Benefits of Butternut Squash

By Rob Poulos...

When most people think of squash they immediately imagine zucchini or yellow squash, which is probably why squash has such a bad reputation. But when it comes to health benefits, butternut squash outshines most summer squash.

Keep reading to find out why you should start adding butternut squash to your diet.

Butternut Squash Nutrition

When looking at butternut squash nutrition information, you should notice all the right ingredients for fat burning; low in calories, no fat, no cholesterol and no sodium. You should also notice a moderate carb, protein and fiber count. This is the recipe for fat burning, but squash is more than a pretty vegetable!

In addition to the fat burning nutrients, butternut squash has a host of vitamins and minerals. Butternut squash is an excellent source of vitamin A, providing nearly 300% of your daily value! But that’s not all; there are significant amounts of vitamin C, E, K, B6, folate and thiamin.

You’ll also get plenty of minerals when you add a plate of the orange stuff to your diet. The largest quantities of minerals come from calcium (7%), magnesium (12%), potassium (14%) and manganese (14%). However, other minerals are included in butternut squash nutrition facts but in smaller amounts. These minerals include zinc, selenium, iron and phosphorus.

Although butternut squash is a fat free food, with less than 0.1 grams of fat, it does have more than 30 micrograms of omega-3 fatty acids and over 22 mcg of omega-6 fatty acids; both are essential fatty acids for healthy body functions.

But what does all this mean for your health?

Health Benefits of Butternut Squash

The fiber and folate found in butternut squash is responsible for heart health, in addition, the folate helps combat birth defects. The omega-3 fatty acids contained in butternut squash also helps prevent heart attack and stroke, while reducing your risk of heart disease.

Omega-3 fatty acids have also been recommended to help treat diabetes, high cholesterol and high blood pressure, something all overweight or obese people are at risk of getting.

If you suffer from hypertension or heart disease, vitamin B6 provides an excellent health benefit of butternut squash; it helps regulate blood pressure to normal levels and it can help prevent heart disease altogether.

Another health benefit of butternut squash is its ability to help you lose or maintain weight loss. The high fiber content found in 1 cup of butternut squash helps with digestion, but when you factor in the low fat content of butternut squash you can see why it leads to fat burning.

Because of potassium’s status as a natural pain reliever, another health benefit of butternut squash is that it reduces joint stiffness. Next time you feel sore after a workout, grab a banana now and eat butternut squash later.

Butternut Squash Recipes

Making dishes with butternut is quite simple as you can cook it any way you like.

  • Place chopped butternut squash on baking sheet and toss with olive oil, garlic and rosemary. Place along side a lean protein.
  • Sautee chopped butternut squash, onion, garlic and herbs until tender. Add to food processor and run until smooth. Add broth or water as needed to thin out soup and…enjoy!
  • Boil and mash 1 cup of butternut squash and add to pasta or risotto for a unique sauce!
  • Replace potatoes in soup with chunks of butternut squash for a lighter stew that’s still satisfying.

Enjoying butternut squash nutrition facts will allow you to get as many health benefits as possible without many calories!

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