Zucchini Health Benefits: Why You Should Add It To Your Diet

Zucchini, popularly known as courgette, is nutrition rich summer squash that hail from Cucurbitaceae family similar to cucumbers and pumpkins. It is rich in vitamin A, C, and K. Regular intake of Zucchini can provide you with much-needed fibre, potassium, and antioxidants that can provide several health benefits. The vegetable can enhance heart health by decreasing blood pressure and cholesterol. It supports digestive health, vision, improves blood sugar, regulates weight, and improves immunity.

Zucchini Nutritional Value

It is an excellent source of vitamins, minerals, and various plant compounds. If you consume 180 grams of cooked Zucchini, you will get 27 calories, 2 grams protein, less than 1 gram of fat, 5 grams carbs, 3 grams sugar, 2 grams fibre, 11% of daily value (DV) vitamin A, 14% of DV manganese, 26% of DV vitamin C, 10% of DV potassium, 8% of DV magnesium, 6% of DV vitamin K, 10% of DV copper, 5% of DV phosphorous, 8% of DV vitamin B6, 5% of DV thiamine, and 13% of DV folate, according to a healthline report.

The vegetable is also a good source of iron, calcium, zinc, and various other B vitamins. It has adequate Vitamin A that can support eye health. Consumption of raw or cooked Zucchini gives you similar nutritional value but it gives less vitamin A and more vitamin C. Vitamin C can get decreased by cooking as it is heat sensitive and highly unstable. According to report published in Cleveland Clinic, the skin of the vegetable has high amount of vitamin C and B6 so it should be cooking without peeling.

Zucchini Health Benefits

Supports Digestion: It contains soluble and insoluble fibre that can enhance gut health and prevents constipation. Insoluble fibre can add bulk to stool while insoluble fibre can feed the health gut bacteria that can boost balanced microbiome. It improves digestion and decrease bloating as it is rich in water and electrolytes.  

Boosts Heart Health: The vegetable is a rich source of fibre, magnesium, and potassium that can reduce blood pressure. It helps in decreasing cholesterol levels and enhance heart health. Presence of fibre can bind with extra cholesterol and prevents absorption while potassium can soothe blood vessels that can regulate heart function.

Improves Diabetes:  The vegetable is high in fibre that makes it perfect for individuals with diabetes or for those who want to regulate blood sugar. Fibre can reduce absorption of sugar in bloodstream that can prevent spikes and crashes. Meanwhile, the low glycemic index (GI) in the vegetable can help in maintaining steady energy levels.  

Supports Eye Health: It contains antioxidants such as lutein and zeaxanthin that can improve eye health. Antioxidants can also prevent age linked macular degeneration and cataracts. Meanwhile, vitamin A can improve night vision and overall eye health. Regular consumption will lead to healthy eating habits as the vegetable is a powerful source of sustainable nutrition.

Improves Bone Health: It is rich in calcium, magnesium, and vitamin K that can support bone density and strength. Meanwhile, presence of minerals can alleviate risk of osteoporosis that can enhance bone formation and prevent fracture risks.  

You can also include some nutritionist recommended foods such as walnut, amla, Brazil nut, chia seeds, and turmeric to boost overall health.

To improve heart health, Asparagus is a highly nutritious vegetable. Asparagus can benefit heart health in several ways. As it is rich in fibre, the vegetable can significantly lower bad cholesterol and reduces heart diseases risk. Presence of potassium can control blood pressure by simply balancing sodium levels in the body. Antioxidants in the vegetable can bring down inflammation and protect blood vessels from any damage.  

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.