Winter Squash The Superfood

Continuing in our superfood series, we explore winter squash. Winter squash has been listed as one of “the world’s healthiest foods”. Squash tastes great, is easy to store and prepare, and provides a number of health benefits.

Photo: Sheila Sund



There are 11 common types of winter squash.

  • Acorn
  • Banana
  • Buttercup
  • Butternut
  • Delicata, also known as, sweet potato squash
  • Hubbard
  • Kabocha
  • Pumpkin
  • Spaghetti
  • Sweet Dumpling
  • Turban

Health Benefits

Winter squash are loaded with large amounts of beta-carotene and omega 3 fatty acids. These are great for your skin, especially during the winter months when dry and itchy skin is common.

Fiber is important for healthy bowel movements and toxin elimination. Squash gives an average 3 grams of fiber per ½ cup serving. Squash is also rich in folate, which can help prevent serious birth defects for those who are pregnant or planning to become pregnant.

Butternut squash contains 35% of the daily-recommended value of vitamin C. This is an essential nutrient that helps reduce the risk of heart attacks.

There are anti-inflammatory properties found in acorn, butternut and spaghetti squash. The antioxidants found in these squash can help alleviate arthritis symptoms.

Amazing Recipes

In addition to the amazing health benefits, winter squash provides versatile ingredients for several recipes. Below, we’ll highlight two popular winter squash varieties that make great components for delicious meals.

Photo: Caboose Spice & Company


Spaghetti Squash

If you’re looking for a low carb pasta substitute, look no more! Spaghetti squash has a spaghetti like stringy texture that tastes great with your favorite pasta sauce. Spaghetti squash can be found in most local grocery stores. It is typically cylindrical and has a pale yellow exterior.

Try out these recipes for a hearty, low carb, comfort meal. 

Acorn Squash

Acorn squash can be baked, roasted, steamed, sautéed or simply cooked in the microwave. It is frequently pureed into soup or used as a pasta sauce. They are small in size and have a dark green and orange exterior.

Try out these recipes for delicious acorn squash meals.


Tell us, have you tried winter squash before? What did you think?




Leave a comment

All comments are moderated before being published