![]() Research has shown that diets high in certain antioxidants found in butternut squash - such as carotenoid antioxidants and vitamin C - can reduce your risk of certain cancers.įor example, studies have demonstrated that a higher dietary intake of beta-carotene and vitamin C may reduce lung cancer risk.Ī review of 18 studies found that people with the highest beta-carotene intake had a 24% lower risk of lung cancer compared to those with the lowest intake ( 8).Īnother review of 21 studies found that lung cancer risk decreased by 7% for every additional 100 mg of vitamin C per day ( 9). High Antioxidant Content May Decrease Disease Riskīutternut squash is an abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene.Īntioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic diseases. Summaryīutternut squash is an excellent source of provitamin A carotenoids, vitamin C, B vitamins, potassium, magnesium, and manganese. What’s more, it’s high in magnesium, potassium, and manganese - all of which play important roles in bone health ( 6).įor example, manganese acts as a co-factor in bone mineralization, the process of building bone tissue ( 7). This winter squash is also packed with B vitamins - including folate and B6 - which your body needs for energy and red blood cell formation. Vitamin E is another antioxidant in butternut squash that helps protect against free radical damage and may reduce your risk of age-related conditions, such as Alzheimer’s disease ( 5). Vitamin A is essential for regulating cell growth, eye health, bone health, and immune function ( 3).Īdditionally, it’s vital for fetal growth and development, making it an important vitamin for mothers-to-be.īutternut squash is also rich in vitamin C - a water-soluble nutrient needed for immune function, collagen synthesis, wound healing, and tissue repair ( 4).īoth vitamins A and C work as potent antioxidants in your body, protecting your cells from damage caused by unstable molecules called free radicals. These compounds are provitamin A carotenoids, meaning your body converts them into retinal and retinoic acid - the active forms of vitamin A ( 2). ![]() It’s also rich in carotenoids - including beta-carotene, beta-cryptoxanthin, and alpha-carotene - which are plant pigments that give butternut squash its bright color. One half squash (about 2.5-ounces cooked squash) filled with ½ cup sausage mix is one serving.Butternut squash is an excellent source of many vitamins and minerals.Ī one-cup (205-gram) serving of cooked butternut squash provides more than 450% of the RDI for vitamin A and over 50% of the RDI for vitamin C ( 1). Return to the oven for 20 minutes, or until heated through and fully cooked. Fill the well of each squash with about ½ cup filling. Use a hot pad to flip the roasted squash to cut side up on the baking sheet. Remove the squash from the oven and reduce temperature to 350°.Continue to cook over medium heat until the liquid is reduced and flavors meld, about 5 minutes. Mix in the parsley, sage, rosemary, salt, pepper, and thyme. Pour over the sausage filling and stir to mix in completely. In a blender, puree the pineapple and chicken broth.Mix in the frozen cauliflower rice and chopped walnuts. Mix in celery and mushrooms and continue to sauté 3 minutes, or until the mushrooms have released their liquid. Add the green onions and garlic and sauté, stirring frequently about 2 minutes. In a 10-inch skillet over medium heat, brown the sausage until cooked through. ![]() While the squash is roasting, make the filling.Place cut side down in a rimmed baking sheet and bake until tender, about 20 minutes. Brush ¼ teaspoon olive oil in the well and flesh of each squash half and sprinkle each with salt and pepper. Use a sharp knife to cut the squash in half from stem to tip scrape out seeds.Each squash of this size will provide about 5-ounces (total 283.5 grams for two) cooked squash flesh. ![]() Ingredient note: Use 2 small acorn squash for this recipe, each about 11-ounces (raw and untrimmed).
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