31 Days of Raw: Day #28 – Butternut Squash

31 Days of Raw: Day #28
Butternut Squash

I always enjoyed cooked butternut squash and have to admit that I was rather intimidated by the raw version.  Squash aren't the easiest things to cut when raw, and it took me some time till I had adventured toward it. However, I learned quickly that butternut squash are the easiest of the squash varieties to prepare while raw. You can use butternut just like zucchini and make noodles out of them...it's a different flavor and quite yummy.  My favorite way to prepare it is in soup, however, and I'll share that recipe at the end. :)

Butternut Squash

High in Fiber, Low in Fat
According to the Mayo Clinic, fiber is good for the gastrointestinal system, as it aids in the digestive process. Low-fat foods help with weight maintenance and can lower the risk for heart disease and diabetes.

Potassium
Dr. George Obikoya, recognized for his work on the importance of vitamins and minerals, claims that the electrolyte potassium is known to help lower blood pressure and be good for the cardiovascular and nervous systems. It can reduce joint stiffness due to conditions like arthritis, and is identified as being a natural pain reliever. Stored in the muscles, it can help manage headaches and migraines, and lead to rapid improvement of cuts and bruises.

Folate
Commonly recognized by the American Gynecological and Obstetrical Society, folate gets a lot of attention for its ability to help prevent brain and spinal-cord birth defects like spina bifida. It also aids in the prevention of heart attacks.

Omega-3 Fatty Acids
The American Heart Association supports the use of omega-3 fatty acids to help prevent heart attacks and strokes in people with coronary artery disease. It is believed that they lower risk for heart disease, cancer and arthritis. Omega-3 fatty acids are also recommended for the treatment of high cholesterol, high blood pressure and diabetes.

Vitamin B6
The Mayo Clinic endorses vitamin B6 to fortify the nervous and immune systems, help normalize blood pressure, and prevent heart disease.

Beta-carotene and Vitamin A
The antioxidant beta-carotene has amazing disease-preventing talents, according to the Mayo Clinic. The human body transforms beta-carotene into vitamin A, which can help reduce the risk of breast cancer, colon cancer and age-related macular degeneration. It also aids in the development of healthy lungs in unborn babies. Beta-carotene can even help prevent heart attacks and strokes by halting the build-up of oxidized cholesterol in the body. In terms of diabetes, it has been known to regulate blood sugars. Its anti-inflammatory powers can reduce symptoms of arthritis and asthma.

Magnesium
The Mayo Clinic approves the mineral magnesium to help with calcium absorption and to build strong bones and teeth. These qualities make it an excellent dietary choice for people with osteoporosis. It also promotes heart health by preventing blood clots and maintaining blood pressure to reduce the risk for heart attack and stroke.

Eye Health
The flesh of butternut squash gets its orange color from beta carotene, a carotenoid that the body converts to retinol, or vitamin A. The Linus Pauling Institute Micronutrient Information Center describes vitamin A, in the form of retinol and retinal, as essential for healthy eyes. Retinol binds to the protein opsin to form the visual pigment rhodopsin, which permits night vision by allowing rod cells to detect small amounts of light. A retinol deficiency leads to night blindness. Furthermore, long-term vitamin A deficiency leads to xerophthalmia, which can cause permanent blindness. Raw butternut squash provides about 400 percent of the daily value for vitamin A in every 100 g serving.

Heart Benefits
Butternut squash may provide nutritional benefits that improve heart health. It contains antioxidants such as beta carotene and vitamin C, which may lower the risk for heart disease by preventing free radicals from oxidizing LDL cholesterol. According to the Office of Dietary Supplements at the National Institutes of Health, lower vitamin C intake may lead to higher risk for coronary heart disease. A 100 gram serving of raw butternut squash has 35 percent of the daily value for vitamin C.  The fiber in butternut squash may contribute to heart health, too. According to the Mayo Clinic, dietary fiber may decrease inflammation and blood pressure.

Weight Management
Butternut squash can potentially aid in weight management. It has a low energy density, with about 45 calories per 100 grams. The Mayo Clinic identifies water and fiber as two components that make a food filling. Water composes about 86 percent of raw butternut squash, providing volume without calories. Raw butternut squash also has 8 percent of the daily value fiber per 100 g serving. Fiber can promote weight loss because it slows down digestion and makes you feel full longer. If you are eating butternut squash to lose weight, the preparation method is important. If you add high-calorie ingredients like butter and sugar, you will increase the calorie content of the dish.

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Butternut Squash Soup

• 4 C butternut squash, peeled, seeded, diced
• 2 C water
• 1/2 cup sunflower seeds
  
• 4 dates, pitted
• 1 large, ripe banana
• 1 t curry (yellow is best)
• ¼ t allspice, dry ginger, cinnamon, cayenne
• 1 sprinkle salt

Blend all until smooth and warm. Feel free to add more water if necessary.

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