Health benefits of winter squash and ways you can cook them (2024)

FAQs

Health benefits of winter squash and ways you can cook them? ›

This squash provides you with high amounts of vitamin B6 and fiber. It also contains vitamins A and C which help with gum and overall dental health. People use this as a lower-calorie substitute for spaghetti or to add more nutrition to their meals.

So which winter squash is the overall nutrient heavyweight? Acorn squash wins the match. It offers more folate, calcium, magnesium (nearly one-third of a day's worth in one cup) and potassium than butternut, hubbard and spaghetti squash.

Winter squash are meaty and can be eaten as main courses instead of meat, or blended with meat in main courses. They can also be eaten raw in salads or cooked as side dishes or desserts.

Cooking Whole

Cut the squash in half, clean out the seeds with a spoon and place cut-side down on an oiled sheet pan or lasagna dish. Add about 1/4 inch of water to the pan and bake at 375 degrees for 45-50 minutes, or until you can easily poke through the squash with a fork.

Steaming. Steaming veggies can preserve nutrients, color, shape, and texture, without having to add any unnecessary fats through ingredients like oils or butter.

This squash has a lot of antioxidants, which can boost your immunity and help your body to fight off certain diseases. Acorn squash contains antioxidants like vitamin C that help strengthen bones and blood vessels. It also has vitamin A, which helps improve the health of your lungs, heart and other vital organs.

Rich in Vitamins & Minerals: Winter squash is a nutritional treasure chest, offering a substantial supply of essential nutrients. A single serving provides a generous 200% of your daily vitamin A needs, vital for maintaining good vision and a robust immune system.

While the high beta-carotene content in squash can provide many benefits, studies also suggest that consuming too much of this compound can increase the risk of lung cancer. In addition, some types of prepared squash include high amounts of added sugar.

Why is Squash a Superfood? Squash is fine for earlier stages of CKD and kidney transplant when potassium is well-managed without dietary restriction. With concern for potassium levels, consider having squash in small amounts.

Should winter squash be refrigerated? ›

You'll see best storage results when you stash squash in a cool, dry spot. For most winter squash, store at 50º to 55º F with relative humidity of 60 to 70 percent. The one exception, again, is Acorn squash, which should be kept at temperatures less than 55.

Most varieties will not be sweet unless you really do allow for at least a few weeks to a month of curing. Delicata is one notable exception – it should be eaten pretty soon out of the field for maximum flavor.

Curing Winter Squash

After cutting the fruits from the vine, sun-cure in the field for 5–7 days, or, cure indoors for 5–7 days at 80–85°F (27–29°C), in an area with good air ventilation. As noted above, a good rule of thumb is to consume small-fruited types first.

All squash skin is edible. However, in the same way you wouldn't eat a banana peel, edible doesn't necessarily mean you want to eat it. Some squash has thin skin that's tasty and tender, while others have a tough shell that even cooked is chewy and stringy.

And that's a good thing, since cooked squash is incredibly more nutritious (this includes all kinds of squash, like zucchini and acorn), says Bazilian. Pumpkins, like carrots, are rich in antioxidants like beta-carotene, which are much easier to absorb once they have been heated.

Is yellow squash as nutritious as zucchini? The two are very similar in terms of their nutrition content and health perks. For example, both are about 95% water, making them low in both calories and carbs, and are decent sources of vitamins A and C, potassium, and fiber.

Contrary to popular belief, squash is botanically classified as a fruit, not a vegetable. This is because it grows from flowers and has seeds. But squash brings the best of both produce worlds when it comes to health benefits. “They're all relatively low in carbs, high in fiber and nutrient-dense,” says Sommer.

Boiling and cooking vegetables in high temperatures or in water can also decrease their nutrient level. Water soluble vitamins like vitamin C and B vitamins are often lost during these cooking methods. Minerals like potassium, phosphorus, calcium, magnesium, iron and zinc may be reduced by up to 60-70%.