Butternut Squash

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


Butternut Squash Alternatives

If your child doesn’t like butternut squash yet or is sensitive to them, here are some alternatives that are similar in nutritional value! 


Authors

Written by: Gaby McPherson MS, RDN, LDN

Edited & Reviewed by: Brittyn Coleman, MS, RDN/LD, CLT

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