Butternut Squash

Vegetables

Dec 3

What is Butternut Squash?

Whether it’s soup, mac & cheese, or fries, butternut squash makes a universal addition to any dish, from savory to sweet. Butternut squash belongs to the gourd family, alongside pumpkins, melons, and cucumbers. While you’re welcome to purchase frozen butternut squash year-round, you can find the bell-shaped squash fresh and ready to take home from late summer to winter.

Is Butternut Squash Beneficial for Autism?

Definitely! Butternut squash is bountiful in nutrients and provides fiber, calcium, vitamin A, folate, vitamin C, potassium, and copper - all crucial nutrients to your child’s health and well-being.

In a recent study, children and teenagers with autism were less likely to eat the recommended fruits and vegetable amounts [1]. As you can imagine, undereating fruits and vegetables, such as butternut squash, can make it difficult for your child to get the necessary nutrients. Butternut squash is a significant source of fiber that can help your child meet their fiber needs. Higher fiber intake is linked to better nutrition in kids [2].

Additionally, kids on the spectrum may eat little vitamin A. That said, bright orange plant foods are naturally chock-full of this vision-supporting nutrient [3]. What makes butternut squash orange is the presence of carotenoids, antioxidants that may fight inflammation and support cognition [4].

Kids grow and develop quickly and need calcium’s support for bone lengthening and strengthening—and butternut squash can offer a good amount, even in as little as a half cup [5]!

Along with bone health, butternut squash may help brain health! Low folate levels can affect the way neurological health and your child’s cells function, which could contribute to autism development 6].

Though squash may fall short in iron, a vital nutrient for healthy oxygen flow, it has vitamin C, an antioxidant that helps your kiddo absorb iron from iron-rich foods [7].

Finally, butternut squash is rich in copper, a mineral with antioxidant functions that might help children with autism manage their symptoms [8].

BOTTOM LINE:
Butternut squash is a mildly sweet, starchy vegetable containing fiber, calcium, vitamin A, folate, vitamin C, potassium, and copper - all crucial nutrients to your child’s health and well-being. No matter what time of year you purchase it, there are endless ways to prep it in your kitchen, from muffins to mac & cheese!

Nutrient Breakdown

In a half-cup serving of cooked butternut squash cubes[9], there are:

41 calories
1 g protein
0 g fat
11 g carbohydrates
3 g fiber
42 mg calcium
570 mcg vitamin A
20 mcg folate
16 mg vitamin C
291 mg potassium
67 mg copper

Ways to Enjoy Butternut Squash

Roasted butternut squash cubes with cinnamon
Butternut squash hummus
Butternut squash as a flatbread topping
Baked or air-fried butternut squash fries
Butternut squash pasta sauce
Mashed butternut squash with herb butter
Butternut squash curry
Butternut squash chili
Instant Pot butternut squash soup
Butternut squash muffins