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Health Line
6 hours ago
- Health
- Health Line
What to Know About Butternut Squash Nutrition and Health Benefits
Butternut squash contains essential vitamins, minerals, and antioxidants. It adds flavor to meals while being low in calories and high in fiber. Butternut squash, or Cucurbita moschata, is an orange-fleshed winter squash, celebrated for its versatility and sweet, nutty flavor. It contains a range of vitamins, minerals, fiber, and antioxidants. While many people consider it to be a vegetable, butternut squash is technically a fruit. It has many culinary uses and adds greatly to many sweet and savory recipes. Read on to learn more about the possible nutrition and health benefits of butternut squash. Rich in nutrients and low in calories Butternut squash is low in calories but loaded with important nutrients. The following are present in 100 grams (g) of raw butternut squash: Calories: 48 calories Carbohydrates: 10.5 g Protein: 1.15 g Fiber: 2 g Vitamin C: 7.6 milligrams (mg) Folate (B9): 55 micrograms (µg) Magnesium: 15 mg Potassium: 329 mg Manganese: 0.075 mg Calcium: 22 mg Iron: 0.21 mg Butternut squash is an excellent source of many vitamins and minerals. It's also a source of carotenoids — including beta-carotene — which are plant pigments that give butternut squash its bright color. These compounds are provitamin A carotenoids, meaning your body converts them into retinal and retinoic acid — the active forms of vitamin A. Vitamin A is essential for regulating cell growth, eye health, bone health, and immune function. Additionally, it's vital for fetal growth and development in pregnant people. Both vitamins A and C work as potent antioxidants in your body, protecting your cells from damage caused by unstable molecules called free radicals. This winter squash is also packed with B vitamins — including folate — which your body needs for energy and red blood cell formation. It also contains magnesium and potassium, which are important for bone health. Possible health benefits of butternut squash Butternut squash is a source of powerful antioxidants, including vitamin C and beta-carotene. Antioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic conditions. Cancer Research has shown that diets high in certain antioxidants present in butternut squash — such as carotenoid antioxidants and vitamin C — may help reduce your risk of certain cancers. Some research suggests that Cucurbita moschata, of which butternut squash is a variety, could help protect against cancers such as melanoma and leukemia. However, more research is necessary. Heart disease Yellow and orange vegetables and fruits — including butternut squash — are heart healthy foods. The antioxidants in these brightly colored vegetables can have a positive impact on heart health. A 2016 study in 2,445 people demonstrated that heart disease risk fell by 23% for every additional daily serving of yellow-orange vegetables. More research can help better understand the possible benefits of butternut squash on heart health. Speak with a registered dietitian for more information about heart healthy foods. Brain health Certain dietary practices, such as eating more antioxidant-rich foods, may protect against mental decline. A 2021 study found that high levels of carotenoids from vegetables, including yellow and orange vegetables, were associated with lower cognitive decline in participants over the age of 65 years. More research is necessary to better understand the possible benefits of butternut squash and other coloured fruits and vegetables on cognitive function. Weight loss or management Butternut squash is a source of fiber. A 2023 study found that those who consumed a plant-based diet rich in fiber were more likely to lose weight compared with those who consumed less fiber. Adding butternut squash to your meals is a good way of boosting your fiber intake. How to eat butternut squash Butternut squash is a versatile ingredient that pairs well with a wide array of flavors. Here are a few ideas for incorporating butternut squash into both sweet and savory dishes: Cut butternut squash into cubes and roast with olive oil, salt, and pepper for a quick, tasty side dish. Swap potatoes with butternut squash when making homemade fries. Top salads with roasted butternut squash for a boost of fiber. Add pureed butternut squash to baked goods, such as bread and muffins. Use butternut squash puree and coconut milk to make a creamy, dairy-free soup. Toss chunks of butternut squash into hearty stews. Make a vegetarian chili by combining beans, spices, tomato sauce, and butternut squash. Stuff cooked butternut squash halves with your favorite mixture of grains, veggies, and cheese for a vegetarian dinner. Add cooked butternut squash to pasta dishes or use it pureed as a pasta sauce. Mash cooked butternut squash with salt, milk, and cinnamon for a creamy side dish. Eat roasted butternut squash alongside eggs for a hearty breakfast. Use pureed butternut squash in place of pumpkin when making pies or tarts. Add caramelized butternut squash to quiches and frittatas. Use butternut squash in place of potato in curries. Shave thin slices of raw butternut squash onto salads for a unique taste and texture. Experiment in your kitchen by trying out butternut squash in place of other starchy vegetables, such as potato, pumpkin, or sweet potato.
Vogue
6 days ago
- Health
- Vogue
15 Retinol-Rich Foods To Stimulate Collagen
It's a well-known fact that topically applying retinol can make a major difference when it comes to reversing damage to your skin. An active form of vitamin A, retinol is considered the gold-star anti-aging ingredient when it comes to smoothing lines, clearing acne, and reversing sun damage. But you don't have to simply incorporate it into your nighttime routine: Vitamin A is available in your diet, too. 'Diet plays a significant role in our skin's health and appearance,' says Manhattan-based board-certified dermatologist Dendy Engelman, MD, FAAD. 'There are studies to support that increased vitamin intake helps skin in both the aging space and acne.' Here's how you can take advantage of vitamin A in your diet to improve your skin. Benefits of vitamin A Vitamin A is a fat-soluble vitamin (more on that later) that is key for a healthy body. 'The human body does not produce vitamin A, so it must be obtained externally through our diet and skincare,' Dr. Engelman says. 'Retinol, like other retinoids, is a derivative of vitamin A. When applied topically to the skin, it is converted to retinoic acid, the active form of vitamin A in the body.' When it comes to the edible form, vitamin A comes in two forms: retinol, which is found in foods that originate from animals, and carotenoids, which are derived from plant-based foods and converted into vitamin A when digested. 'Appropriate vitamin A intake helps support healthy skin, hair, and nails,' Dr. Engelman adds. 'Vitamin A plays a role in regulating sebum production and cell turnover, which are important for maintaining a healthy skin barrier (including the scalp) and supporting the hair growth cycle. Vitamin A is also necessary for the synthesis of keratin, which is a vital structural protein for both hair and nails.' Daily requirement of vitamin A Daily vitamin A requirements vary depending on age, sex, and health conditions (if you're pregnant or breastfeeding, that changes it, too). According to the Mayo Clinic, adult males should take 900 micrograms (mcg) and adult women should take 700 mcg. It is important to note that the body does not need large amounts of vitamin A every day, but regular, balanced intake is essential to maintain the right balance and prevent deficiencies. A warning about vitamin A-rich foods 'It's important to note that consuming too much vitamin A can actually be very toxic for the human body, leading to a condition known as 'hypervitaminosis A,'' adds Dr. Engelman. 'This can result in a number of unwanted and potentially dangerous side effects—including, ironically, a disrupted and unhealthy skin barrier, and hair loss. Therefore, it is very important to avoid excessive consumption of vitamin A (or any compound!) and speak with your doctor to determine the diet that's best for you.' 15 vitamin A-rich foods
