4. Butternut Squash Can Support a Healthy Immune System
Although it’s certainly potent, beta-carotene isn’t the only antioxidant in butternut squash. It’s also a rich source of vitamins A, C, and E. These nutrients collectively lend a helping hand to your immune system and its ability to fight off outside invaders.
“Butternut squash is loaded with antioxidants — specifically vitamins A and C, as well as beta-carotene,” McIntyre says. “These antioxidants fight free radical damage in the body and support the immune system.”
During cold and flu season, you might reach for vitamin C–rich foods like oranges and strawberries, and now you can add butternut squash to the list. There’s a reason why vitamin C is known as the immune-boosting vitamin: Without enough, your body can have a weaker immune system and be at greater risk of infection.
5. Butternut Squash Is a Good Source of Antioxidants
Antioxidants are substances that prevent or delay cell damage. Examples include beta-carotene, lutein, and vitamins A, C, and E, all of which are present in butternut squash. You can make antioxidant-rich foods like butternut squash a staple in your diet to help support your health in many ways.
Beta-carotene, one of the antioxidants in butternut squash, supports your body’s ability to ward off disease. Specifically, its antioxidant and anti-inflammatory properties give it a lot of disease-preventing potential, particularly against certain types of cancer, heart-related problems, and other diseases, according to one review from India.
“Diets rich in antioxidants like beta-carotene may help enhance our natural immune response and reduce the incidence of certain types of cancer, due to their tendency to reduce cell oxidation,” says Volpe.
While taking in antioxidants isn’t considered a method of primary cancer prevention, research suggests that they may be helpful in preventing free radical damage that is linked with the development of certain cancers.
Antioxidants are beneficial for more than immune health and disease prevention; they’re also good for your skin. “Beta-carotene helps maintain healthy skin, in that its antioxidant properties help combat oxidation (cell damage from free radicals, which is a primary cause of aging) at the cellular level,” Volpe explains.
6. Butternut Squash May Have Beneficial Effects on Diabetes Treatment and Prevention
Food provides a nice joyride for your taste buds, but its purpose goes beyond that. When you eat, your body converts food into energy as it breaks down carbs into sugar. For many of us, blood sugar levels aren’t something that need to be strictly monitored, but that isn’t the case for people with diabetes. About 1 in 8 Americans has diabetes, and according to the CDC, more than 1 in 4 adults don’t know they have this long-term (chronic) condition.
No cure for type 2 diabetes exists, but it’s possible to prevent or put this disease in remission to some degree. One way to do it is by making healthy lifestyle changes, such as eating a well-balanced diet. That’s where butternut squash comes in. It has some anti-diabetes properties, research out of Mexico suggests.
There’s a misconception that carbohydrates like butternut squash aren’t recommended for those with diabetes. But eating certain carbs is actually encouraged in moderation and as part of a broader diabetes-friendly diet. According to the American Diabetes Association, it’s ideal to fill one-quarter of your plate with quality carbohydrate-containing foods, such as fruits and starchy vegetables — and butternut squash certainly makes the cut.
7. Butternut Squash Can Help You Maintain a Healthy Weight
When it comes to weight loss, improving your health outcomes is a pretty good motivator. People who have overweight or obesity are at greater risk of health complications like type 2 diabetes, stroke, heart disease, hypertension, and more. Reaching and staying at a healthy weight can start with what’s on your plate.
“Fiber- and nutrient-rich foods like butternut squash contribute to weight management and hunger control, as you’re able to fill up on volume for a low cost of calories,” says McIntyre. Butternut squash is low in calories and fat yet is rich in fiber and essential nutrients. The fiber helps you stay fuller for longer, but it also promotes weight loss.
The Takeaway
- Butternut squash is loaded with nutrients, providing antioxidants, potassium, and fiber, as well as vitamins A, C, and E.
- Eating butternut squash may help you maintain certain health metrics — including blood pressure, cholesterol, and blood sugar levels — and also support weight management.
- Other potential benefits of eating butternut squash include that it may help prevent eye disease and macular degeneration, support your immune system, and lower your risks of infection, diabetes, and certain types of cancer.
