It’s that time of year when winter squash varieties appear at farmers’ markets or on grocery store shelves. Squash fall into two categories: winter and summer. The category they fall into depends on whether they’re harvested and consumed when they are immature or fully developed. Winter squash varieties include butternut, acorn, kabocha, and Delicata, to name a few. 

When mature, winter squash have a hard exterior (rind) that protects them from the elements, such as frost, snow, wind, and rain. That is why they are ideal for long-term storage. The squash you acquire will dictate the type of dish you can make with it. Some squash varieties, such as spaghetti squash, can be the star of the show, while others work for appetizers or sides. Continue reading to learn about some excellent winter squash that exhibit impressive health properties. 

Spaghetti Squash

Trying to avoid pasta? Spaghetti squash is a great alternative that offers much more nutrients than packaged pasta. When you cook spaghetti squash, the flesh takes on a stringy texture, which resembles noodles. It is much lower in carbs than other squash in this list, providing just 29.9 grams of carbs per cup. Additionally, spaghetti squash offers B vitamins, vitamin C, manganese, and fiber, but is lower in nutrients when compared to butternut or acorn squash varieties. 

Kabocha Squash

The kabocha squash, or Japanese pumpkin, has a dark green exterior and bright orange flesh that is surprisingly sweet. You can roast, steam, or boil kabocha squash and add it to stews, soups, baked goods, and even salads. Because of its inherent sweetness, kabocha squash is a common ingredient in sweet dishes like pies and cakes. Nothing beats a savory kabocha squash winter soup, though! Kabocha squash exhibits impressive antioxidant activity, being high in vitamins A and C. It is also a great source of potassium, calcium, beta-carotene, and fiber.

Blue Hubbard Squash

Quite an interesting name for a squash, don’t you think? This unique winter squash has a beautiful bluish-green rind and sweet, yellow flesh that is rich in fiber, potassium, vitamins A and C, and other nutrients. One cup of this squash provides 10 grams of fiber, which satisfies 35% of the recommended daily intake (RDI) of fiber. Eating more fiber helps promote digestive health, regulating bowel movements and fueling the growth of beneficial gut bacteria. 

Acorn Squash

The acorn squash belongs to the same plant family as zucchini, pumpkins, and butternut squash. Shaped like an acorn, this squash can vary in color, with the exterior ranging from white to dark green. The flesh is yellow-orange and offers a slightly sweet yet nutty flavor, making it great for fall and winter dishes. Acorn squash is a great source of anti-inflammatory and antioxidant compounds, including alpha-carotene, beta-carotene, and zeaxanthin, all of which work to fight oxidative stress. Finally, acorn squash is rich in vitamins A and C, some B vitamins, potassium, and magnesium. 

Delicata Squash

The Delicata squash isn’t quite as popular as acorn or butternut squash, but it does have a naturally sweet flavor. The flavor is very similar to that of the pie pumpkin, but it has a thin, tender skin, making it easy to peel. It is low in calories and rich in potassium, making it a great food for people who aim to control blood pressure. One cup of Delicata squash provides 13% of the RDI of potassium. Delicata squash is also highly versatile and a great source of complex carbohydrates. 

Butternut Squash

Butternut squash is one of the most popular types of winter squash, exhibiting a sweet, nutty flavor. Packed with fiber, vitamins, minerals, and protective plant compounds, butternut squash needs to be on your fall and winter grocery list. One cup of cooked butternut squash provides 100% of the RDI of vitamin A, and over 30% of the RDI of vitamin C. Both of these vitamins act as antioxidants, working to neutralize free radicals in the body. That process helps protect cells against damage that may potentially cause disease. In addition to the vitamins A and C, butternut squash contains potassium, manganese, magnesium, and plant pigments. 

Red Kuri Squash

This type of Hubbard winter squash is quite striking and has an interesting tear-drop shape with a vibrant reddish-orange exterior. The flesh is highly sweet and packs a serious nutritional punch, offering lots of vitamins A and C, and minerals like potassium. The skin becomes very tender and edible when you thoroughly cook this squash, making it very easy to handle. It is a common ornamental squash for common decor, but don’t forget that you can eat it too!

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Thiamin (or thiamine), also known as vitamin B-1, is a water-soluble vitamin that tissues in the body need to function properly. It was the first B vitamin that scientists discovered, so they appropriately named it vitamin B-1. Similar to other B vitamins, thiamine helps the body convert food into energy. It also plays a role in energy metabolism and, as a result, development, growth, and cell function. 

How Much Thiamin Do You Need Every Day?

According to registered dietitians, the recommended daily allowance (RDA) of thiamin is different for men and women. Men who are ages 19 and older should consume 1.2 milligrams (mg) of thiamin per day. Women in that same age bracket should aim for 1.1 mg of thiamin per day; however, lactating or pregnant women need slightly more at 1.4 mg per day. 

There are select populations at greater risk of thiamin deficiency than others. For example, people with HIV or AIDS, elderly people, diabetics, and people who chronically consume alcohol have a higher risk. Long-term thiamin deficiency can increase the risk of Wernicke-Korsakoff syndrome, which can be life-threatening. People undergoing dialysis for kidneys or taking loop diuretics are also at risk of thiamin deficiency. 

Fortunately, thiamin deficiency is fairly uncommon in most of the developed world. It’s quite rare in adults, but it can happen. Should you need to increase thiamin levels, focus on the following foods. 

Sunflower Seeds

A mere one ounce of roasted sunflower seeds supplies the body with 35% of the RDA of thiamine. Sunflower seeds also provide niacin, healthy fats, and vitamin E, which is an important antioxidant. When you choose sunflower seeds, opt for the unsalted varieties to keep sodium intake down.

Black Beans

There are numerous reasons to keep black beans as a staple in your pantry. For starters, they are rich in plant-based protein, magnesium, iron, and fiber. Additionally, one cup of cooked black beans offers 35% of the RDA of thiamin, so don’t avoid these versatile, nutritional powerhouses. 

Flax Seeds

The mighty fiber superstars are here! Flax seeds are some of the richest sources of fiber and plant-based omega-3 fatty acids, and one ounce provides 39% of the RDA of thiamin. When purchasing flax seeds, it’s best to buy ground flax seeds, because it’s easier for the body to digest them compared to whole flax seeds. You can add ground flax seeds to muffin recipes, oatmeal, energy bites, or smoothies. 

Navy Beans

The average American only consumes 15 grams of fiber per day or less, which is below the RDA. Adult men should consume 38 grams of fiber and adult women should consume 25 grams per day. One cup of cooked navy beans offers 19 grams of fiber, but it also brings 36% of the RDA of thiamin to the table. 

Acorn Squash

Acorn squash is primarily available during the fall and winter months and it’s rich in a variety of antioxidants. It has a vibrant color and sweet flavor that pairs well with assertive spices. In addition to the antioxidants and impressive fiber content, it also contains a lot of thiamin, with one cup offering 29% of the RDA.

Asparagus

Looking to increase thiamin intake while simultaneously beating belly bloat? Look no further than asparagus spears. One cup of cooked asparagus will get you 24% of the RDA of thiamin and a hefty amount of asparagine, which is what colors asparagus green. Asparagine also acts as a natural diuretic, which may potentially reduce water retention. 

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This recipe for acorn squash goes beyond the typical combination of butter and brown sugar. We’re taking an herbaceous turn this fall because the herbs play off the inherent sweetness of the squash. It’s a near perfect recipe, and we think you are going to love the flavors. This acorn squash is a beautiful side dish, but you could also eat it as a main course. We won’t be mad at you either way.

You can use fresh or dried herbs for this recipe, but fresh is always best. If you decide to use dried herbs, you’re going to have to adjust the amount because dried herbs are more concentrated than fresh herbs. It’s also important that you cut the acorn squash the same because you want to cook evenly.

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The quinoa, cranberry, and pecan filling make the perfect fall stuffing for an acorn squash, or any dish for that matter. While this is a three part recipe, it only takes about one hour to make. If you really want to set impress your taste buds, add some fresh pomegranate arils on top of each stuffed squash half. You’ll thank us later.

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If ever there was a recipe that screamed fall flavors, it’s this recipe. Acorn squash is a beautiful ingredient that is underutilized, but this recipe makes it the star of the show. This recipe is wonderfully filling and replete with a beautiful combination of flavors and textures.

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One of the most common questions we get asked at Dherbs is whether or not the Full Body Cleanse can help lower blood pressure. Since high blood pressure affects 1 in every 3 American adults, it makes sense that we get asked if the cleanse can help. The short answer is: yes, it does, but the person has to be willing to actively make lifestyle changes and follow the cleanse and diet regimen.

It is hard to attribute high blood pressure to one particular cause, but a poor diet filled with a lot of salt is near the top of the list. On average, Americans consume over 3,400mg of sodium per day, which exceeds the recommended 2,300mg amount. For those with high blood pressure, the recommended daily amount of sodium is 1,500mg. When someone with high blood pressure is cleansing, the amount of salt he/she eats is extremely minute, which helps naturally lower the body’s sodium content. Just to give you a relatable figure, 1 teaspoon of salt equals 2,300mg of sodium and 1,500mg of sodium is just over ½ teaspoon.

Should You Take High Blood Pressure Medication While Cleansing?

It is not the policy of Dherbs.com to recommend, suggest, insist, imply, tell, or instruct any individual to change the dosage of or stop taking any prescribed medication(s) while taking herbs, participating in a Cleanse, or at any other time. Any decision about changing your dosage of or ceasing the use of pharmaceutical-grade drug(s), while taking herbs or participating in a cleanse, that have been prescribed by a doctor or other medical practitioner is a decision that can only be made by you, based on your own free will. Please contact us by phone (866-434-3727) or email us (info@dherbs.com) with any questions.

In the Beginning of the Cleanse

When someone with high blood pressure begins the Full Body Cleanse, it is better to completely stay away from salt, even if it is sea salt. The reason for this is because you body has to reduce the amount of sodium that is in it. During this process is attempting to naturally regulate blood pressure. This means that the person may experience dips or spikes in blood pressure. The important thing is to remain calm and realize that the body is relearning what it knew how to do prior to taking medication.

Herbs That Pull Sodium & Processed Foods From Body

The formulas in the Full Body Cleanse which are most beneficial to people with high blood pressure are the Blood & Lymphatic, Cardiovascular, and Colon & Digestive Tract formulas. These help cleanse your digestive tract, your cardiovascular system, and your blood. An ill-functioning cardiovascular system can create that elevated pressure that is necessary to pump blood throughout the body.

Go For Potassium Rich Foods

Since you are going to be on a raw foods diet (only eating raw fruits, vegetables, and raw nuts & seeds) while cleansing, make sure you get your fair share of potassium-rich foods to remove sodium from the body. Foods that are high in potassium include:

• Leafy Greens (chard, spinach, kale)
• Acorn Squash
• White Mushrooms
• Dried Fruit (apricots & raisins without sulfur)
• Bananas
• Avocado
• Freshly Squeezed Orange Juice

Foods That Naturally Help Lower Blood Pressure

• Flaxseed
• Beets
• Pistachios
• Berries
• Hibiscus Tea
• Celery juice
• Beet juice
• Garlic

Drink A Lot of Water

You are going to drink a lot of water while you are cleansing. This helps flush toxins from your system, while nourishing the cells in your body. The alkaline water also aids with creating a neutral pH balance in the body.

Take A Walk

Walking or being active reduces fluid build up in the body. Being active for at least 30 minutes a day, even if the activity is low-impact, can also improve your metabolism. After you are finished exercising, elevate your legs for 20 minutes to help increase circulation.

Things To Keep In Mind When The Cleanse Is Over

Remember that eating a lot of processed foods, snack foods, junk foods, fried foods, dairy products, meat, meat products, or refined sugars is what lead you to cleansing. Take into account how your body felt while cleansing and incorporate what you learned on the cleanse into your new lifestyle. Always go easy on the salt! Season your food with citrus juices, herbs, and other spices to add flavor to the point where salt isn’t necessary. Don’t negate the progress you make by reverting to old habits. Stay strong, eat your way healthy, and you can always cleanse again in the future to maintain your new-found health.

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We all know that fiber is an important nutrient to have our diets, but do we get enough of it? No, we don’t because we aren’t eating the right foods to get the amount we need. Or maybe we are eating foods that say they have fiber, but have too many other processed ingredients, which negate fiber’s benefits. Whatever the case, fiber plays an integral role in bodily health.

Considering that less than 5% of the American population gets the right amount of fiber, we’ve decided to give you a list of the best plant-based high-fiber foods. Fiber can improve digestion, relieve constipation, protect against kidney stones, and can ward off obesity.

#1: Black Beans

These nutrient-dense legumes bring a lot of fiber to the table. They have 12.2g of fiber per cup and pack powerful flavonoids that help fight free radicals in the body. You can make black bean burgers, black bean hummus, or have them in a sweet potato chili.

#2: Artichokes

Artichokes are a super low-calorie food, which are fiber-rich and packed with nutrients. Eating one artichoke accounts for about half of a woman’s, and a third of man’s recommended daily fiber intake. Plus, these are a great source of antioxidants.

#3: Avocados

We love avocados at Dherbs. Rich in magnesium, potassium, and fiber, there isn’t a reason not to have these in your diet, unless you are allergic to them. Florida avocados tend to have more insoluble fiber than California avocados. We have a ton of avocado recipes you can view in our recipe section.

#4: Lima Beans

First off, you’ll feel a lot more energized after eating lima beans because they are rich in manganese. Secondly, lima beans are a healing food, helping to give the body antioxidants for repairing bodily tissues. They are a great source of fiber, giving women about 25% of the daily recommendation per cup.

#5: Coconut

Everybody can always use more coconut in life. There’s a reason for the growing popularity in coconut products. The omega-6 fatty acids, folate, and manganese in coconuts help fight heart disease and lower cholesterol. Most coconut products, like coconut flour or milk, are great sources of fiber too!

#6: Acorn Squash

Acorn squash is part of the fall and winter squash family. All of these squash have some pretty awesome health benefits, specifically pumpkin and butternut squash. When you eat the skin, which is rich in soluble fiber, it helps your body absorb nutrients more efficiently. They are best roasted in the oven or sautéed.

#7: Split Peas

These may be a little old school, but they rank high on the fiber charts at 16.3g of fiber per cooked cup. A bowl of split pea soup can deliver you half of your daily fiber requirement. Incorporate these into your diet to reap some awesome benefits.

Other plant-based fiber sources include berries, pears, Brussels sprouts, nuts & seeds, apples, chickpeas, and corn.

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