Butternut squash is a winter squash variety with a distinctive pear shape, pale orange skin, and a vibrant orange interior. Its firm flesh and sweet, nutty flavor make it a popular choice for both culinary and health enthusiasts. As a member of the Cucurbitaceae family, it shares a botanical kinship with pumpkins and zucchini. Squash is one of the oldest cultivated crops, with a history dating back 10,000 years to Mexico and Central America. The name "squash" is derived from the Native American word "askutasquash," which means "eaten uncooked or raw." Whether you prefer it roasted, pureed, or baked, butternut squash is a versatile ingredient that can be enjoyed in a variety of dishes.

Health Benefits of Squash

Squash, often mistakenly classified as a vegetable, is actually a fruit. This versatile food is packed with essential vitamins, minerals, and antioxidants that offer numerous health benefits. There are many benefits to this winter fruit and also many different ways to make it! Here are some benefits of winter squash according to Cleveland Clinic

Boosts Immunity

The antioxidants in squash, such as vitamin C, strengthen the immune system and help fight off infections.

Promotes Heart Health

Potassium and magnesium, found in squash, help regulate blood pressure and maintain a healthy heart rhythm. Additionally, the beta-carotene in squash has been linked to a reduced risk of heart disease.

Supports Eye Health

Vitamins A and C, present in squash, play a crucial role in protecting eye health and preventing age-related eye diseases like macular degeneration and cataracts.

Enhances Skin Health

The antioxidants in squash help combat oxidative stress, which can damage skin cells and lead to premature aging.

Strengthens Bones

Calcium and vitamin K, found in squash, contribute to bone health and reduce the risk of osteoporosis.

Aids in Digestion

The fiber content in squash promotes healthy digestion and prevents constipation.

How Does Food Help Us With High Blood Pressure?

According to the Heart, a healthy diet is crucial for managing blood pressure and reducing the risk of cardiovascular diseases. Prioritize a diet rich in fruits, vegetables, whole grains, low-fat dairy products, lean proteins like skinless poultry and fish, nuts, legumes, and non-tropical vegetable oils. Limit saturated and trans fats, alcohol, sodium, fatty and processed meats, and sugary foods and drinks to maintain optimal heart health.

How To Add It To Your Diet?

Butternut squash can be easily incorporated into your daily diet. It can be roasted, steamed, or pureed and used in a variety of dishes. Roasted butternut squash pairs well with both savory and sweet flavors, making it a versatile ingredient for soups, stews, and salads. Pureed butternut squash can be used as a base for sauces, soups, and desserts. It can also be added to smoothies or baked goods to boost their nutritional value. To enjoy the benefits of butternut squash year-round, consider preserving it. Freezing is a simple and effective method to preserve its nutrients. Cut the squash into cubes, blanch them briefly, and then freeze them in airtight containers.

Often tossed aside without a second thought, banana peels make up nearly 35% of the ripe fruit’s total weight. Yet, they are not only edible but also brimming with nutrients that could offer significant health benefits. Incorporating banana peels into your diet is an easy way to boost your intake of vitamins and minerals while contributing to efforts against food waste.

Banana peels are rich in key nutrients such as potassium, dietary fiber, polyunsaturated fats, and essential amino acids. Among these, fiber plays a vital role in promoting digestive health, stabilizing blood sugar levels, and supporting heart health. Meanwhile, the potassium content can help manage blood pressure, protect bone density, and reduce the risk of kidney stone formation.

Research also highlights that banana peels are abundant in antioxidants, particularly when the fruit is unripe. Antioxidants are crucial for combating inflammation and may help protect against chronic diseases such as heart disease, cancer, and diabetes. Therefore, integrating banana peels into meals can add a powerful nutritional punch.

However, there are a few considerations to keep in mind. Conventional bananas are often treated with pesticides, and while peeling the fruit usually minimizes exposure, consuming the peel could lead to higher intake of pesticide residues. Pesticide exposure has been associated with health risks including autism, certain cancers, hypertension, diabetes, and cognitive decline. To minimize this risk, it is advisable to choose organic bananas whenever possible and to wash the peels thoroughly before use.

Another potential drawback is the taste and texture of banana peels, which some people find unappealing due to their bitterness and toughness. Opting for very ripe bananas and cooking the peels can help make them softer and sweeter, improving their palatability.

For those willing to experiment, banana peels can be prepared in various delicious ways. Start by selecting ripe bananas, washing the peels carefully, and removing the stem. The peels can then be blended into smoothies or added to banana bread batter. Cooking methods like baking, boiling, or frying not only soften the peels but also make them suitable for savory dishes. In fact, cooked banana peels have been used as substitutes for bacon or pulled pork in plant-based recipes. They can also enhance stir-fries, curries, and sandwiches, adding both flavor and nutritional value.

Incorporating banana peels into your diet is not just about maximizing nutrition—it’s also a step toward sustainable eating. They offer an innovative way to reduce food waste while supplying a range of important nutrients. Whether blended into a smoothie or cooked into a hearty dish, banana peels can add a nutritious and eco-friendly twist to your meals.

By making simple adjustments, like opting for organic bananas and experimenting with recipes, you can tap into the nutritional benefits of banana peels and make your diet more sustainable and health-conscious.

Every aisle in the modern supermarkets reflects the convenience that comes with food these days—frozen meals, packaged foods, instant drinks—all designed to fit right into the busy lives of people today. Yet behind the ease and the flavor lies a growing volume of scientific evidence sounding an alarming warning, ultra-processed foods may be quietly speeding up the risk of early death.

The fascination and attraction of fast, easy, and very tasty foods commonly masks a dark truth. An international research published in the American Journal of Preventive Medicine indicates that heavy consumption of ultra-processed foods (UPFs) dramatically raises the risk of premature mortality. This new proof revives widespread demands for global food reforms since UPFs currently make up the majority of diets in most nations, including the United States.

What Are Ultra-Processed Foods?

Ultra-processed foods, also known as UPFs, are industrial products often made of ingredients that are not typically used in home preparation preservatives, emulsifiers, artificial sweeteners, colorants, and hydrogenated oils. Some of these foods are ready-to-eat products such as sugary beverages, pizzas, burgers, chicken nuggets, chocolates, and snack foods.

Ultra-processed foods, engineered with additives, preservatives, and artificial ingredients, now comprise over half the average American diet, based on data from the U.S. Department of Agriculture. Their ubiquity and intensive marketing have made them seem inevitable, but accumulating evidence indicates that the health toll is much more serious than realized.

Under the NOVA food classification system, UPFs are defined by their intensive industrial processing, which is typically used to produce hyper-palatable and highly profitable foods. Yet, the convenience comes with an increasingly large body of evidence showing that these foods contribute to a variety of chronic diseases, including cardiovascular disease, obesity, diabetes, depression, and various forms of cancer.

How Ultra-Processed Foods Are Linked to Early Death Risk?

The new study by Eduardo Augusto Fernandes Nilson of the Oswaldo Cruz Foundation in Brazil compared dietary and mortality data from eight nations. Their results are chilling:

In the United States alone, UPFs contribute to 124,107 avoidable early deaths each year.

England has around 17,781 premature deaths each year due to UPF consumption.

Similar trends are seen in other nations: 25,000 early deaths in Brazil, 17,000 in Mexico, and 7,700 in Canada.

It is discovered that a 10% increase in consumption of UPFs increases the probability of death by age 75 by 3%. In the U.S. and U.K., where UPFs account for over half of total dietary energy (54.5% and 53.4% respectively), the consequence is particularly sinister.

How Ultra-Processed Foods Harm Your Health?

It's not only the high contents of unhealthy fats, salts, and sugars that render UPFs harmful. The very industrial processing itself — and the multitude of artificial additives such as colorants, emulsifiers, and sweeteners — seems to have negative impacts on human health. As Nilson says, these foods impact health outside of the conventional nutrient content by changing the foods at the molecular level.

This insight changes the story: it's not so much about calories or macronutrient mix, but the chemical and structural changes foods go through when processed.

A number of studies, including a February 2024 study, have established a clear "dose-response" between UPF consumption and adverse health outcomes. Even modest increases in UPF intake — a mere serving per day — have been linked to:

• 50% greater risk of death due to cardiovascular disease
• 53% higher risk of anxiety
• 55% increased risk of obesity
• 40% increased risk of the development of type 2 diabetes
• 41% increased risk of sleep disorders
• 20% higher risk of depression and premature death from all causes
• Adding only an additional 10% more UPFs onto a previously optimal diet was also associated with increased rates of cognitive decline, stroke, and upper gastrointestinal tract cancers.

Preventable Deaths Across Continents Due to Consumption of UPF

Nilson and his group approximated preventable premature deaths resulting from UPF consumption to range by country:

• 4% in Colombia
• 5% in Brazil
• 6% in Chile
• 10.9% in Canada
• 13.7% in the United States
• 13.8% in England

The statistics highlight that UPF death rates are highest in countries where such foods are prevalent in diets. Although the leading consumers are high-income nations, middle-income countries such as Brazil, Mexico, and Chile are rapidly closing in, sparking fears of an emerging global health epidemic.

Why Are UPFs So Dangerous?

Aside from the additives and processing, UPFs interfere with proper metabolic functions. They make their way into systemic inflammation, interfere with the gut microbiota, affect satiety signals, and are highly addictive. These actions individually boost the risk of chronic disease and early death.

Heart disease, stroke, type 2 diabetes, colorectal cancer, dementia, and obesity are all part of the expanding list of conditions associated with excessive UPF consumption.

Steps to Cut Down Consumption of Ultra-Processed Foods

Although it might not be feasible for everyone to completely eliminate UPFs, making slow, sustainable changes can make a big difference in health outcomes:

Prioritize whole foods: Whole grains, fresh fruits and vegetables, lean proteins, nuts, and seeds should be the staple of your diet.

Read labels carefully: Be wary of lengthy ingredient lists with unknown additives.

Cook at home: Cooking yourself provides more control over ingredients and cooking techniques.

Make gradual transitions: Rather than an all-or-nothing method, gradually decrease dependence on ultra-processed foods.

Prioritize balance: Opt for half the plate to consist of fruits and vegetables at each meal.

Educational campaigns and supportive policies may also assist consumers in making educated decisions and transitioning away from ultra-processed diets.

As the racks in our supermarkets become heavier with brightly colored packaging, experts are calling on Americans to change their diets not tomorrow, but today. Ultra-processed foods—think packaged snack foods, ready-to-eat meals, sweet cereals, and even some so-called "health" bars have quietly insinuated themselves into our daily lives.

Many people consider breakfast the most important meal of the day, making sure they have a good spread of tasty food. However, it is very easy to overindulge, causing you to feel bloated and uncomfortable early in the morning. One of the best ways to tackle this is by eating a meal filled with fiber and other nutrients.

While many people go for meals like chocolate flakes or cereals, foods that are marketed as breakfast meals, they are not as good for your health. They are filled with processed sugars, flour and lack fiber. According to the Cleveland Clinic, a low sugar meal early in the morning is essential to avoid feeling sluggish and tired. They also recommend that adults should have 25 to 35 grams of fiber each day, so beginning with a fiber-rich breakfast is a good option. Not only will it help you slow down digestion, but it will keep you fuller for longer.

However, looking for fiber-rich meals and preparing them can be a hassle, especially for people who have early mornings, Dr. Karan Rajan has a simple answer to that. Dr. Karan Rajan, NHS Surgeon, who is known for his educational videos on social media shared his fiber filled breakfast recipe for people looking to boost their fiber intake with healthy and light foods.

What Does A Fiber-Packed Breakfast Looks Like?

Dr. Karan Rajan recently shared his recipe for the "ultimate breakfast," emphasizing its high fiber and protein content. In a step-by-step guide posted on TikTok, he detailed the specific benefits of each ingredient. This breakfast bowl offers a significant contribution towards the NHS-recommended daily intake of 30g of dietary fiber. The ingredients you will need are

• 250g of kefir yoghurt
• A handful of frozen blueberries
• A handful of frozen raspberries
• 2 tablespoons of chia seeds
• 25g of dark chocolate (at least 70% cocoa)

Kefir Yogurt

Dr. Rajan began his recipe with a base of kefir yoghurt, highlighting its impressive nutritional profile. This nutrient-dense yoghurt is recognized for its potential to improve gut health, bolster immunity, and support both heart health and weight management.

He explained that it has 30g of protein but also how it is a good source of lactic acid-producing bacteria as well as yeast which contribute to microbial diversity in your gut. For those unable to find kefir, Dr. Rajan suggested using another yoghurt with live and active cultures.

Blue Berries And Raspberries

These berries contribute "at least 6g of fiber" to the dish and are a rich source of prebiotic fibers. These specific fibers can promote the growth of beneficial gut bacteria, aiding digestion and potentially alleviating constipation.

Dr. Rajan noted "Dark colored plants like raspberries, blueberries and blackberries are a concentrated source of polyphenols, which are plant-based antioxidants." A 2020 study published in the Biomedicine & Pharmacotherapy suggests that diets rich in polyphenols may be associated with a lower risk of heart disease by improving blood flow and potentially lowering blood pressure.

Chia Seeds And Dark Chocolate

To further enhance the nutritional value, Dr. Rajan added pre-soaked chia seeds to his breakfast bowl. This simple addition provides an extra 4g of protein and a substantial 10g of fiber. For all the chocolate or cocoa lovers, he added dark chocolate to his recipe as 25g of dark chocolate (70% cocoa) has at least three to four grams of fiber.