Scoop out the seeds and transfer them to a colander. To make roasted seeds, preheat your oven to 350 degrees Fahrenheit. Roasted seeds can be used as a topping for soup, salads, grain bowls, and stuffed winter squash. Geiger says that “seeds are a source of protein and fat and have vitamins like vitamin A, vitamin C, folate, potassium, calcium, and iron.” How to use winter squash seedsĭon’t throw away the seeds when you buy a whole winter squash, like pumpkin or butternut squash. “Some studies have also shown improved insulin sensitivity and reduced inflammation when eating fiber-rich foods like pumpkin or acorn squash,” she adds. They’re also rich in fiber, which helps improve digestive health and is known to diversify your gut microbiome, Geiger says. Generally, a diet rich in plant-based foods is associated with a lower risk of multiple chronic diseases, including certain forms of cancer, heart disease, and Type-2 diabetes as well as lower blood pressure. Magnesium turns food into energy, creates protein, and regulates the nervous system. Potassium metabolizes carbohydrates, synthesizes protein, helps regulate your heartbeat, and ensures that your muscles and nerves are in working order. This powerful vitamin also helps improve iron absorption, particularly for people who follow a vegan diet.įolate, or vitamin B9, is necessary for producing red and white blood cells in your bone marrow, converting carbohydrates into energy, as well as making DNA and RNA. It may help lower high blood pressure and protect against heart disease. Vitamin C, also an antioxidant, is known to boost your immune system and fight inflammation, a precursor to many chronic diseases. High levels of free radicals are linked to a higher risk of cancer, diabetes, and heart disease. Like other carotenoids, they are also antioxidants, a compound that inhibits oxidation, a chemical reaction that can lead to the production of free radicals. Your body converts alpha-carotene and beta-carotene into vitamin A (retinol), an essential vitamin that helps with healthy skin and mucous membranes, vision and eye health, and your immune system. Winter squash also contains important nutrients, such as vitamin C, dietary fiber, and minerals like folate, magnesium, and potassium. “That’s why it’s so important to eat the rainbow to get a variety of vitamins and nutrients.” Usually each color, in broad terms, represents a different nutrient,” Rhyan Geiger, RDN and owner of Phoenix Vegan Dietitian, tells VegNews. “When thinking of vitamins, I like to group them into colors. The deeper the orange hue, the higher the beta-carotene content. It’s also why winter squashes range from yellow to orange on the inside. They’re rich in alpha-carotene and beta-carotene, which the body converts into vitamin A (retinol). The many winter squash varieties you’ll find in stores are vastly different in shape, size, texture, and color, but generally share the same nutritional content. Not only is it versatile and varied, winter squash also packs health benefits, thanks to its vitamin and mineral content. Tender and nutty with undertones of sweetness when cooked, winter squash refers to pumpkins, butternut squash, acorn squash, and other squashes that are ready for harvest in fall, starting around late September. Spaghetti squash.Fall and winter bring some of our favorite seasonal ingredients, such as apples, cranberries, Brussels sprouts, and winter squash. Institute of Agriculture and Natural Resources. doi:10.3390/medicina55100641Īmerican Academy of Allergy Asthma & Immunology. Pollen-food allergy syndrome: a not so rare disease in childhood. Mastrorilli C, Cardinale F, Giannetti A, Caffarelli C. Diabetes and dementia - is there a connection? Type 3 diabetes: cross talk between differentially regulated proteins of type 2 diabetes mellitus and Alzheimer’s disease. Plants: A key emphasis to its pharmacological potential. Vitamin A: Fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements. Manganese: Fact sheet for health professionals. The role of polyphenols in human health and food systems: a mini-review. Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins.Ĭory H, Passarelli S, Szeto J, Tamez M, Mattei J. October: Spaghetti Squash.įood and Nutrition Board, Institute of Medicine, National Academies. Squash, winter, butternut, cooked, baked, without salt.ĭiabetes Canada. Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt.
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