Technically a fruit but often treated as a vegetable, butternut squash is easily recognizable for its crooked, oblong shape — which is why it’s sometimes referred to as crookneck squash. It’s bright orange like pumpkin and sweet potato, and it kind of tastes like them, too. Butternut squash has a mild but nutty flavor with a slight sweetness, so it can be used in sweet and savory recipes.
A vibrant look and a delightful flavor aren’t the only features that make butternut squash a hit in the kitchen: This fruit also has an impressive nutritional profile. “Butternut squash is low in calories yet dense in nutrients like potassium, fiber, vitamin C, and vitamin A,” says Jamie Lee McIntyre, RDN, who offers nutrition counseling and is based on the East Coast. “Butternut squash can be julienned, spiralized, cubed, and mashed, making it versatile in dishes like soups, pilafs, salads, sides, pasta, and more.” Or you can roast chopped butternut squash on a sheet pan in the oven for a hearty side dish.
Butternut squash is in season during the fall and winter months, which is why it’s a winter squash, but canned and frozen varieties are typically available year-round. It’s no wonder registered dietitians are fans of butternut squash: It’s pleasant to eat, rich in nutrients, and full of potential health benefits. Here are seven to consider.
1. Butternut Squash May Help Lower Blood Pressure
You’ve probably heard that bananas are a rich source of potassium, but they’re not your only option. Butternut squash packs a good amount of potassium, according to data from the U.S. Department of Agriculture (USDA). This nutrient is key to a heart-healthy diet, especially if lowering blood pressure is one of your health goals.
Nearly half of adults in the United States have high blood pressure, according to the Centers for Disease Control and Prevention (CDC). Because high blood pressure could damage your heart and increase your risk of heart disease, don’t ignore your numbers if they’re outside the healthy range.
One contributor to high blood pressure is a high-sodium diet. Sodium (salt) is common in processed foods like crackers, potato chips, and cookies to make them more palatable. In the case of high blood pressure, an electrolyte in sodium causes blood vessels to constrict over time.
The good news is that eating potassium-rich foods can help relax these constricted blood vessels. Research has demonstrated that eating more potassium-rich foods has blood pressure-lowering effects and can improve certain risk factors for cardiovascular disease.
Cooked butternut squash provides a good amount of potassium, says Jenna Volpe, RDN, who provides integrative and functional nutrition coaching and is based in Austin, Texas. You get about 12 percent of your daily potassium needs from 1 cup of cooked squash. “Eating butternut squash on a regular basis (a few times a week) could help to significantly boost potassium in the diet, naturally supporting more-balanced blood pressure.”
2. Butternut Squash May Play a Role in Preventing Eye Diseases
Butternut squash has a bright orange hue you can’t miss, and it’s all thanks to the presence of beta-carotene. In your body, this nutrient, a type of carotenoid, becomes vitamin A. The pigment of beta-carotene not only gives the fruit its color, but also acts as a source of antioxidants. These plant-based compounds help fend off free radicals to prevent damage and disease.
In many ways, beta-carotene is also excellent for your eyes. “Carotenoids found in orange fruits and vegetables, like beta-carotene in butternut squash, help promote eye and vision health and assist in preventing eye-related diseases,” says McIntyre.
Consuming beta-carotene, along with other nutrients, has protective effects against degenerative eye diseases, particularly macular degeneration. Researchers also found that the antioxidant helps protect the body against inflammation, an infamous marker of disease risk.