The zucchini, commonly known as courgette or baby marrow, is a summer squash from the family Cucurbitaceae. It is a long, cylindrical, and green-colored vegetable native to Central America and Mexico. Raw zucchini has a mildly sweet flavor, but sometimes you encounter an extremely bitter one due to the presence of chemicals called cucurbitacins, which give them a bitter taste. It can be eaten raw or cooked. Zucchini benefits the skin & hair, heart health, helps with weight loss, controls diabetes, and improves eye vision.
Zucchini Nutrition fact
Its nutrition value per 100 grams is as follows.
Raw zucchini has 18 calories per 100 grams.
Carbs, 3.2 grams
Fat, 0.2 grams
Fiber, 0.9 gram
Protein, 1.1 gram
Sugar, 2.8 gram
Vitamin B6, 0.1 mg
Vitamin C, 19 mg
Potassium, 310 mg
Magnesium, 18 mg
Sodium, 6.5 mg
Iron, 25 mcg
8 Surprising Health Benefits of Courgette
The super health benefits of summer squash are following.
1. Good for Digestion
Both the fiber and water content in Zucchini may contribute to a gut-friendly diet. Constipation is less likely when there is enough water and fiber in the diet to soften stools and make them easier to pass. Foods high in fiber may facilitate regular bowel movements and support a healthy digestive system. Additionally, fibrous meals can aid in lowering intestinal pressure, which lessens the signs and symptoms of irritable bowel syndrome.
2. Contribute to Weight Loss
Consuming zucchini will significantly aid in weight loss. An excellent complement to a balanced diet, zucchini is naturally low in calories and high in nutrients. Fibers make you feel fuller and they may also help you feel less hungry and control your appetite. As a result, zucchini seems to aid in weight loss and is a fantastic way to fulfill your appetite without consuming too many calories.
3. Help in Controlling Diabetes
Zucchini (low-carb veggie) can considerably lower insulin and blood sugar levels, both of which may maintain blood sugar levels. Vitamin B6 is abundant in zucchini and may assist in controlling blood sugar. Additionally, the fiber in zucchini may improve insulin sensitivity, which can also aid to balance blood sugar.
4. Benefits the Skin
Lutein and zeaxanthin, two antioxidants with potent anti-aging abilities, are abundant in zucchini. Its vitamin A and C content helps to brighten the skin tone. It contains manganese, which helps collagen develop and gives skin a firmer, younger-looking appearance. The fiber and water in zucchini help to hydrate the skin.
5. Promote Heart Health
The potassium content of zucchini plays a significant role in maintaining a normal heartbeat and lowering high blood pressure. Zucchini’s fiber helps lower levels of LDL bad cholesterol, which can minimize a person’s risk of coronary heart disease. Magnesium, another essential mineral that supports stable cardiac rhythm, is also present in zucchini.
6. Improves Eye Health
Zucchini rich in eye-friendly nutrients improves eye health. The antioxidants lutein and zeaxanthin, as well as vitamin C and beta-carotene, found in zucchini, may lower the risk of cataract development and other eye-related illnesses.
7. Good for Hair Growth
Zucchini promotes the production of collagen in the connective tissues around the hair follicle which makes your hair strands strong. Vitamins C and A are abundant in zucchini, which combined aid to lessen dryness, split ends, and hair loss problems. Additionally, it aids in hydrating hair making them soft & smooth.
8. Good for Babies
Zucchini is a healthful food for infants. Vitamins C, A, and B6, calcium, magnesium, and other minerals are all abundant in zucchini. These are essential for the growth of the bones, teeth, and brain as well as for boosting the immune system. All these numerous vitamins and minerals packed in zucchinis are simple for your kids to consume.
Zucchini Side Effects
Zucchini has the following disadvantages.
- Eating raw zucchini causes bloating or gas in the stomach due to the presence of cellulose.
- Diarrhea or stomach pains could be brought on by eating bitter zucchini.
Different Ways of Eating Zucchini
How to eat zucchini in different enjoyable ways?
Here are some ways;
- Grate it and add it to salads.
- After boiling, incorporate it into soups.
- It can be grilled or sautéed with some oil and garlic and served as a side dish.
- Bake it to make cakes, muffins, or pancakes.
If you thoroughly wash the zucchini before eating them, they are safe to consume raw. Consuming zucchini during pregnancy is also beneficial since it promotes the growth of the baby’s bones.
Dogs and cats can safely consume zucchini that is simply raw, steamed, or cooked.
Raw zucchini is the healthiest way to consume it. It might, however, taste bitter and not very good.
The zucchini is a veggie that is very good for the liver because it is high in salt, which keeps the liver alkaline and so enhances its detoxification capacity.
Zucchini is a superfood because the healthy nutrients potassium, folate, fibre, and vitamins C and A are all abundant in zucchini.