Butternut squash is the most popular among winter squash varieties. Oftentimes, the squash is recognized as large pear shaped golden-yellow pumpkin fruit, which is put for sale in the markets. Butternuts are annual long trailing vines. They usually cultivated in warmer climates of South and Central American regions for their edible fruits, flowers, as well as seeds.
Botanically, the vegetable belongs to the cucurbitaceae family of field pumpkins; probably originated in the Central American region.
Scientific name: Cucurbita morschata.
The butternut plant is monoecious as in pumpkins, and feature different male and female flowers that require honeybees for effective pollination. Butternut, in-fact, is the most common among winter squash fruits.
Externally, the squash is better described as large sized fruit featuring thick neck attached to a pear shaped bottom and has smooth, ribbed skin. However, the fruit varies widely in its shape and size; with individual fruit may weigh up to 15 kg. Interiorly, its flesh is yellow to orange in colour. Cross-section of lower bulb part feature central hollow cavity containing mesh-like mucilaginous fibres interspersed with large, flat, elliptical seeds similar to pepita (pumpkin seeds). The fruit's unique golden yellow colour comes from yellow-orange pigments in their skin and pulp.
Butternut squash seeds are used as nutritious snack food since they contain 35-40% oil and 30% protein. In Argentina, the fruit is also used to feed livestock.

Health benefits

Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other cucurbitaceae members, it is very low in calories; provides just 45 Cal per 100 g. It contains no saturated fats or cholesterol; but is rich source of dietary fibre and phyto-nutrients. Squash is one of the common vegetable that is often recommended by dieticians in the cholesterol controlling and weight reduction programs.

It has more vitamin A than that in pumpkin. At 10630 IU per 100 g, it is perhaps the single vegetable source in the cucurbitaceae family with highest levels of vitamin-A, providing about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.

Furthermore, butternut squash has plentiful of natural poly-phenolic flavonoid compounds like α and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert to vitamin A inside the body and deliver same protective functions of vitamin A on the body.

It is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.

It has similar mineral profile as pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.

Butternut squash seeds are good source of dietary fibre and mono-unsaturated fatty acids that are good for heart health. In addition, they are very good in protein, minerals, and numerous health benefiting vitamins. The seeds are excellent source of health promoting amino acid tryptophan. Tryptophan converts to health benefiting GABA neuro-chemical in the brain.

Eye Health: The flesh of butternut squash will get its orange colour through beta carotene, a carotenoid your body changes to retinol, or even vitamin A. The Linus Pauling Institute Micronutrient Information Centre explains vitamin A, as retinol and retinal, as essential for healthy and balanced eyes. Retinol holds on the protein opsin to create the visual colour rhodopsin, that allows night vision by letting rod cells to identify little amount of light. A retinol insufficiency leads to night blindness. In addition, long-term vitamin A insufficiency leads to exophthalmia, which could result in long term loss of sight. Uncooked butternut squash offers about 400 % from the everyday value for vitamin A in every single 100 g serving.

Weight Loss: Broth-based soups just like roasted butternut squash soup are usually lower energy density. This implies they offer lots of nutrition without containing plenty of calories. Consuming meals which are low energy density will let you to shed weight; since their higher water as well as fibre contents assist satisfy you, you might not eat just as much throughout the remainder of your meal.

Blood Pressure: Butternut squash is yet another great supply of potassium, which will help decrease your blood pressure level. Potassium counteracts the results of sodium, therefore consuming more potassium will help you decrease your blood pressure level in case the sodium in your daily diet is simply too higher, notes the 2005 Dietary Guidelines for Americans. Keeping the blood pressure level in the excellent range assists decrease your chance for cardiovascular disease.

Carotenoids: You may be thinking of vitamin A like a single nutrient, however the phrase describes two categories of ingredients: retinoid as well as carotenoids. Butternut squash is probably the very best options for four carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. The entire body changes alpha- as well as beta-carotene directly into retinol, which is form of vitamin A required for healthy eyes as well as skin. Luteins as well as zeaxanthin are definitely the only carotenoids located in the retina, exactly where they work as anti-oxidants and may even avoid age-related difficulties just like cataracts as well as macular deterioration. The suggested every day consumption of vitamin A is 3,000 international units for males as well as 2,333 for females. A single serving of cubed butternut squash exceeds both every day values along with 14,882 international units.

Antioxidants: Antioxidants reduce the effects of free-radicals, that helps prevent them from destroying healthy cells and also leading to swelling which leads to long-term health problems. Manganese particularly safeguards the cellular structures that leave energy. Water as well as oil don’t mix, therefore the fats within your body require anti-oxidant defence against a fat-soluble compound. That’s the role of vitamin E. Since it is fat-soluble as well as an anti-oxidant, it’s capable to safeguard lipids which fill up essential roles just like creating the structure of cell walls. Water-soluble vitamin C is free to flow all through fluids within your body, exactly where it neutralizes a number of various free-radicals, which includes the ones that damage skin cells. A single serving of cubed butternut squash has got 32 % of the suggested everyday consumption of vitamin C for males and 39 % for females. Women and men obtain 13 % of the everyday value of vitamin E and 17 % of manganese.

Weight Management: Butternut squash might actually help with weight loss. It provides a reduced energy density, about 45 calories for each 100 g. The Mayo Clinic recognizes water as well as fibre as two elements which will make a food filling. Water makes up about 86 % of raw butternut squash, supplying volume without calories. Raw butternut squash also provides 8 % from the everyday value fibre per 100 g serving. Fibre can encourage weight reduction because it decelerates digestion of food as well as allows you to really feel full for a longer period. If you’re consuming butternut squash to shed weight, the preparation strategy is essential. In case you add high-calorie ingredients just like butter and sugar, you’ll boost the calorie content through the dish.

Heart Benefits: Butternut squash may possibly supply dietary advantages which enhance heart health. It’s got anti-oxidants just like beta carotene as well as vitamin C that might reduce the chance for cardiovascular disease simply by avoiding harmful toxins from oxidizing LDL cholesterol. Depending on the Office of Dietary Supplements within the National Institutes of Health, reduce vitamin C consumption can result in greater risk for cardiovascular disease. A hundred gm. offering of natural butternut squash has got 35 % of the everyday value for vitamin C.

The fibre within butternut squash would bring about heart health, as well. Depending on the Mayo Clinic, dietary fibre may possibly reduce swelling as well as blood pressure level. Butternut squash is simply one element of a healthy diet plan, even so; if you’re attempting to prevent cardiovascular disease, talk to a health care professional regarding your best method.

Strong Bones!: An effective method of obtaining calcium, butternut squash health advantages likewise incorporate calcium! Calcium works well for constructing powerful bones and glossy clean white teeth!

All-Day Energy: Butternut squash is loaded along with healthy omega-3 fatty acids, which will help you, keep going and going and going. One important thing omega-3s do for the body is to enhance the human body’s capability to transform stored fat into energy, keeping the energy level higher the whole day. The reduced calorie, high-energy generating food allows you to use-up more calories as well as lose weight, and also the high fiber content assists in keeping you feeling fuller for a longer time so that you consume less food.

Happier Mood: Fairly sweet tasting butternut squash consists of tryptophan, an amino acid that the body rapidly changes into serotonin. Serotonin is definitely the feel-good chemical naturally made by the body which also stops the creation of the stress hormone, cortisol. Increased serotonin as well as reduced cortisol equates to a happier mood.

Prevent Colds: Consuming one-half cup of the fall vegetable might help avoid winter colds simply by conditioning the defence mechanisms. Butternut squash is loaded along with beta-carotene, a phytonutrient which neutralizes free-radicals as well as energizes the manufacture of infection-fighting T cells. The vitamin A within the squash is essential for the powerful defence mechanisms as well as cold prevention too.

Potassium and Calcium: With increased potassium content compared to a banana; butternut squash will assist you to equilibrium the human body’s fluid as well as mineral stores. As well as the people who find themselves lactose-intolerant or simply dislike the taste of dairy products, this particular sweet squash is an excellent way to obtain calcium that can help build and keep robust bones.

Good for pregnant women: Since it offers foliate, it’s good for women that are pregnant. Frequent foliate supply will make sure that the infants could be saved from hereditary birth flaws just like spina bifida.

Fights against premature aging: Butternut squash is abundant with numerous nutrition as well as anti-oxidants that combat the damaging free-radicals contained in the entire body. Therefore, it will help you in the everlasting combat with aging as well as lines and wrinkles.