- #Acorn squash nutrition how to#
- #Acorn squash nutrition free#
Free radicals are missing an electron, so they’re constantly looking to steal them from other cells,” explains Sommer. “Your body creates free radicals naturally as it converts food into energy or in response to environmental factors like pollution. Antioxidants are a nutritional jackpot for your body - no risk and all reward. Squash contains antioxidants, which prevent cellular damage caused by free radicals. Sommer explains how these antioxidants, minerals and vitamins in squash benefit your health. They also contain fiber, B vitamins and important minerals such as potassium and magnesium. “They’re all relatively low in carbs, high in fiber and nutrient-dense,” says Sommer.įor example, winter and summer squash are low in calories and fat, and both are excellent sources of vitamin C.
But squash brings the best of both produce worlds when it comes to health benefits.
This is because it grows from flowers and has seeds. The health benefits of eating squashĬontrary to popular belief, squash is botanically classified as a fruit, not a vegetable.
#Acorn squash nutrition how to#
Registered dietitian Amber Sommer, RDN, LD, gives the 411 on the many health benefits of squash, along with how to make them a delicious addition to your diet. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. To retain more minerals and water-soluble vitamins, try microwaving, steaming, or baking instead ( 17, 18).Cleveland Clinic is a non-profit academic medical center.
Antioxidant capacity: increases by up to 320% with any cooking methodīeta-carotene and other carotenoids increase with some cooking methods because heat breaks down the cell walls in vegetables, allowing it to be released and more easily absorbed ( 16).įor most other nutrients, boiling is the method that reduces nutrient content the most. Polyphenols: increase by up to 45% with any cooking method. Vitamin C: decreases by up to 50% with any cooking method. Beta-carotene: increases by up to 30% when boiled and decreases by up to 20% when steamed or microwaved. While we didn’t find any studies on acorn squash specifically, research in similar vegetables, such as sweet potatoes, shows how some nutrients are affected by cooking ( 14, 15): Does cooking impact the nutrition of acorn squash?Ĭooking can increase or decrease certain vitamins and minerals in acorn squash, depending on the method used. + Contains carotenoids, but not as much as other winter squashes. There is no official recommendation for carotenoid intake, but some experts suggest getting at least 4 mg of beta-carotene, 0.6 mg of alpha-carotene, and 3.3 mg of lutein daily for general health and reduced risk of lung cancer ( 13). On the other hand, acorn squash provides a small amount of lutein & zeaxanthin (0.053 mg), while sweet potatoes and butternut squash don’t contain any. Like most winter squash, acorn squash is a rich source of carotenoids, a group of plant pigments that give vegetables their bright red, orange, and yellow colors.Ĭarotenoids have strong antioxidant properties, meaning that they help protect against free radicals - compounds that have been linked to diabetes, heart disease, and cancer ( 7, 8).Ī one-cup (140-gram) portion of raw acorn squash contains the following carotenoids ( 9):Īcorn squash contains less beta-carotene but more lutein and zeaxanthin than similar vegetables, such as sweet potatoes and butternut squash ( 10, 11, 12).įor example, raw butternut squash contains almost 20 times more beta-carotene per cup than acorn squash (5.9 mg vs 0.3 mg, respectively.) + Good source of vitamins B2 (niacin) and B9 (folate) and the minerals potassium and iron. + Excellent source of vitamins B1 (thiamin), B5 (pantothenic acid), B6, and C and the minerals manganese, magnesium, and copper.
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