Butternut squash is a low-calorie, high-fiber winter squash that is rich in vitamins A, C, B6, and E, as well as minerals like manganese, magnesium, and potassium. It is best prepared with a small amount of fat to maximize absorption of its nutrients.
Butternut squash is a type of winter squash, harvested when fully ripe and able to store well into the winter. There are many other types of winter squash, including acorn, Hubbard and banana squash. The nutritional value of butternut squash is similar to other types of winter squash in that it is low in calories and high in fiber. It also contains some essential vitamins and minerals.
A typical serving of butternut squash is about 1 cup diced, or about 5 ounces (142 g). This amount contains about 63 calories and 16 grams of carbohydrates. It also includes dietary fiber important for good health and with very little fat. Fiber aids in the digestive process, is good for the heart, and helps those who eat it feel fuller with less food, which can benefit those trying to limit their food intake.
In addition to providing fiber, calories and carbohydrates, another part of butternut squash’s nutritional value is that it includes significant levels of four important vitamins. The most notable of these is vitamin A. One serving of this squash has nearly 300 percent of the minimum daily requirement for vitamin A, as recommended by the United States Food and Drug Administration (FDA).
The vitamin A in winter squash is primarily in the form of beta carotene; the body absorbs it best when prepared with a small amount of fat. When cooking squash, a little butter or oil added to it will allow the best use of the beta carotene. This vitamin is beneficial to the body in many ways, one of the best known of which is that it helps promote good vision.
Included in butternut squash’s nutritional value is a high level of vitamin C, an antioxidant vitamin that may be helpful in removing harmful free radicals, a type of environmental toxin, from the body. One serving of butternut squash contains about half of your daily requirement of this crucial nutrient. It also has significant amounts of vitamins B6 and E. A single serving provides about one-tenth of your daily requirement of both.
Butternut squash also provides significant levels of manganese, magnesium and potassium. One serving has approximately 12-14% of your daily required levels of each of these minerals. This is another reason why butternut squash’s nutritional value can be a beneficial part of a regular daily diet.
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