An Underrated Winter Squash Can Reduce Your Risk Of Heart Disease And Cancer At The Same Time

Taking advantage of in-season produce allows you to mix up the flavors and textures of each meal. (Bonus: It also encourages you to support local farms!) 

For instance, during the cooler months, you'll probably notice that a buffet of squash varieties is on display. One of those varieties, acorn squash, may look smaller than the rest, but don't think its size reflects its nutritional profile. On the contrary, it's an underrated squash that may help you lower your risk of developing heart disease and even cancer. You can spot an acorn squash pretty quickly by its unique shape, hence the name. The orange-yellow flesh inside its durable, protective rind is packed with nutrients.

To find out more about the health advantages of consuming acorn squash, Health Digest got in touch with Alexis Law, a registered dietitian at Top Nutrition Coaching. She outlined why it could be a smart dietary choice: "The benefits of acorn squash is that it contains fiber, which is linked to having good heart health and digestion, and loads of vitamins and minerals like vitamin [A] and potassium." She added that acorn squash contains antioxidants that help with cancer prevention and carotenoids that help prevent heart disease by curbing oxidation of cholesterol within the arteries.

Per nutritional data from the U.S. Department of Agriculture (USDA), one cup of cubed acorn squash flesh contains 2.1 grams of fiber, 486 milligrams of potassium, and 25.2 micrograms of vitamin A. These hold up against the recommended daily value intake of each nutrient as noted by the U.S. Food and Drug Administration (FDA), which are 28 grams of fiber, 4700 milligrams of potassium, and 900 micrograms of vitamin A. But what about all those antioxidants and carotenoids that Law mentioned? A fact sheet disseminated by the USDA corroborates that they have a sizable presence in acorn squash. This seems to be especially true of the antioxidant called lutein. 

Together, these nutrients have the potential to help you keep your cardiovascular system strong and lower your chance of developing cancer. Speaking to the Cleveland Clinic, Amber Sommer, a registered dietitian, discussed the protective abilities attributed to antioxidants. "[A]ntioxidants fight free radicals, preventing this [oxidative stress] damage and staving off chronic ailments like cancer and heart disease," said Sommer. In terms of which squash could be considered the so-called MVP, she named acorn a winner.

If you're not accustomed to preparing acorn squash, rest assured that it's a forgiving ingredient that doesn't require lots of experience or fuss. To help you start working with acorn squash as a frequent ingredient, Law shared a go-to recipe she relies on regularly.

"My favorite way to prepare acorn squash is by roasting it in the oven and stuffing it with a ground sausage or ground turkey and some vegetables like mushroom and onion all sautéed together and a leafy green," she said. "I made [it] this past week and it's super cute and easy for a fancy low-effort meal!" (See the image she provided of her culinary masterpiece!)

You can cut up acorn squash flesh into small chunks as well. These can be added to soups and stews (the soups can be pureed for a creamier texture) or simply boiled and then mashed as if they were potatoes. In fact, many cooks like to swap acorn squash for regular and sweet potatoes to mix up the overall flavors and nutrition of their food.