Nourish Your Brain with Squash

By Danielle Cockerill, CHN


It is winter squash time here in North America. Did you know the hard-shelled squash is uniquely North American? It is now cultivated, and some varieties created, in other parts of the world but is traditionally known as one of the “Three Sisters”. Indigenous peoples of North America together planted squash – to shade the ground and prevent weeds, beans – to fertilize the soil with nitrogen and support corn stalks with strong roots, and corn – to serve as a trellis for the beans to climb. I love a good support system and think it is pretty cool when nature can work together like this.

During the fall and winter months in Alberta, you can find locally grown squash varieties such as butternut, acorn, delicata, spaghetti, pumpkin, kobucha and blue hubbard. They all contain a variety of important nutrients, but most varieties are higher in the 3 main nutrients we’ll dig into.

 
 

Squash contains high levels of carotenoid pigments (plant chemicals that gives the skin & flesh its yellow-orange colour), known as provitamin A. Beta-carotene is a type of provitamin A found in squash and is a precursor to the active form of vitamin A, also known as retinol. It is converted to this active form in your upper intestines and liver. Vitamin A is known for its antioxidant properties to help fight against inflammation in the body (and brain!) and may reduce age-related brain symptoms like memory loss. Studies have shown higher dietary intakes of beta-carotene are associated with less symptoms of anxiety and depression (1)(2). Vitamin A also helps restore the integrity and function of the gut lining. With more research being done on the gut-mind connection, this is an important vitamin to get onto your plate.

Studies have shown higher dietary intakes of beta-carotene are associated with less symptoms of anxiety and depression.

Vitamin C in another nutrient found in all squash but in even higher amounts with butternut and delicata varieties. We all know that vitamin C is needed for a healthy immune system, but what does it do for your brain health? It is another powerful antioxidant that protects our brains against oxidative stress. Oxidative stress happens when there is an imbalance of free radicals (the not-so-good molecules that wreak havoc on our bodies) and antioxidants. Research also shows that a vitamin C deficiency can lead to fatigue, irritability, and sadness and one review of 9 separate studies has linked a vitamin C deficiency to depression and cognitive impairment (3). Another thing to note is that hormone production cannot start without adequate vitamin C levels. It is needed to release your stress response hormones and is a cofactor in your happy hormones and neurotransmitters – hello dopamine, serotonin & oxytocin.

a vitamin C deficiency can lead to fatigue, irritability, and sadness.

One cup of squash contains 20-25% of your daily recommended intake of fibre. It contains both soluble fibre which can dissolve in water and turns into a gel-like substance, as well as insoluble fibre which cannot dissolve in water but attracts water and bulk to your stool, helping keep you regular. High fibre foods move through your digestive tract slowly and help regulate blood sugar levels (4). If you want to encourage stable moods, stabilizing your blood sugar levels may help. Fibre also helps you feel full faster and longer supporting portion control and weight management. Incidentally, your amazing digestive system cannot breakdown fibre – it is indigestible, but different types of gut bacteria can. This type of fibre is called “fermentable dietary fibre” or “prebiotics” and promotes the growth of the good bacteria in your gut. The average Canadian only gets around 14 grams of fibre a day, but we’re looking to get between 25-38 grams. Are you getting enough?

High fibre foods move through your digestive tract slowly and help regulate blood sugar levels. If you want to encourage stable moods, stabilizing your blood sugar levels may help.

Apart from these three brain nutrients, most squash varieties are also rich in some B vitamins (especially vitamin B6), magnesium, potassium, and manganese.

5 Ways to Liven Up your Squash Game

1.     Bake ‘em

  • Roast them whole. Cut the squash in half lengthwise, scoop out the seeds and fibres with a spoon. Place on baking sheet cut side up and sprinkle with salt & pepper. Bake at 350℉ for about 1 hour (this all depends on how big your squash is!).

  • Sheet Pan Squash: Cut up squash, carrots, onions, and beets into 2-inch chunks. Toss with olive oil and your favourite seasoning and bake at 350℉ on bottom rack for 40-60 minutes.

  • Cut them into fry shaped sticks, pat dry and toss with a few tablespoons of arrowroot powder. Shake off excess flour in a colander, add some spices and bake for 30-35 minutes at 425℉ flipping halfway through cook time.

2.     Stuff ‘em

  • While you’re roasting your whole squash, cook up some whole grains, protein, and vegetables to stuff it with!

  • Easy Spaghetti Squash: after roasting your spaghetti squash, fluff spaghetti flesh with a fork in its shell. Mix chopped spinach, onion, garlic, chili flakes and parmesan with the flesh. Eat as is or broil in the oven for a few minutes for a crispier top.

3.     Salad ‘em

  • Take those sheet pan vegetables or leftover roasted squash from the night before and toss them with some leafy greens, a handful of seeds, and a protein. Dress with olive oil, lemon juice, sea salt and pepper.

4.     Blend ‘em

  • Blend some squash with your next homemade hummus or dip for an extra nutritional boost.

  • Create a creamy, velvety squash soup with your high-speed blender.

  • Blend into a sauce on your next pasta night.

5.     Spiralize ‘em

  • Quickly steam or sauté spiralized squash for a grain-free noodle.