Health benefits of Butternut squash Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other Cucurbitaceae members, this too is one of the low-calorie vegetables, which provides just 45 calories per 100 g. It contains no saturated fats or cholesterol; however, is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetables that 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 the highest levels of vitamin-A, providing about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good eye-sight. Research studies suggest that natural foods rich in vitamin A help the body protected against lung and oral cavity cancers. Furthermore, butternut squash has plenty 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 that in pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus. Butternut squash seeds are a good source of dietary fiber and mono-unsaturated fatty acids that benefit for heart health. In addition, they are rich in protein, minerals, and numerous health-benefiting vitamins. The seeds are an excellent source of health promoting amino acid, tryptophan. Tryptophan converts to health benefiting GABA neuro-chemical in the brain. See the table below for in depth analysis of nutrients: Butternut squash (Cucurbita moschata), fresh, Nutritive value per 100 g. (Source: USDA National Nutrient data base) Principle Nutrient Value Percentage of RDA Energy 45 Kcal 2% Carbohydrates 11.69 g 9% Protein 1.0 g 2% Total Fat 0.1 g 0.5% Cholesterol 0 mg 0% Dietary Fiber 2 g 5% Vitamins Folates 27 µg 7% Niacin 1.200 mg 8% Pantothenic acid 0.400 mg 8% Pyridoxine 0.154 mg 12% Riboflavin 0.020 mg 2% Thiamin 0.100 mg 8% Vitamin A 10630 IU 354% Vitamin C 21 mg 35% Vitamin E 1.44 mg 10% Vitamin K 1.1 µg 1% Electrolytes Sodium 4 mg 0.5% Potassium 352 mg 7% Minerals Calcium 48 mg 5% Copper 0.072 mg 8% Iron 0.70 mg 9% Magnesium 34 mg 9% Manganese 0.202 mg 1% Phosphorus 33 mg 5% Selenium 0.5 µg
Posted on: Wed, 26 Mar 2014 10:03:59 +0000
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