Zucchini is a very versatile vegetable. It can be added on soup, pasta, stew, bread and even on baked goods. It has plenty of health benefits, easy to add in daily meals and it is budget friendly. I never thought I would say this, but Zucchini made it to my top favorite vegetables that I cook almost every week. Zucchini is a good way to sneak in vegetables in my baked goods and favorite smoothie drinks, so why not?
This week is about Zucchini, the health benefits that it provides and some of my favorite way to use Zucchini. Read on!
Zucchini, also known as courgette, is a summer squash in the Cucurbitaceae plant family, alongside melons, spaghetti squash, and cucumbers. Although zucchini is often considered a vegetable, it is botanically classified as a fruit. It occurs in several varieties, which range in color from deep yellow to dark green.
Basic Nutrition Information on Zucchini
A cup of raw Zucchini contains the following:
- Calories: 28
- Protein: 1 g
- Fat: 0 g
- Carbohydrate: 7 g
- Sugars: 3 g
- Fiber: 3 g (that’s 10% of the daily goal for women!)
- Sodium: 5 mg
Compare that to a cup of cooked spaghetti, which has 220 calories, 43 grams carbohydrate, and a little less fiber, 2.5 grams (although you’d get more fiber if you chose whole-wheat noodles).
A cup of zucchini is also brimming with vitamin C, potassium and magnesium. You also get a small hit of folate.
10 Impressive Benefits of Zucchini
Packed with Nutrients
Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less.
High in Anti-Oxidant
Zucchini boasts several antioxidants that may provide various health benefits. The highest levels are found in the fruit’s skin.
Contributes to Healthy Digestion
Zucchini is rich in water and fiber, two compounds which can promote healthy digestion by reducing your risk of constipation and symptoms of various gut disorders.
May Reduce Blood Sugar Levels
Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing your risk of type 2 diabetes.
May Improve Heart Health
The fiber, potassium, and carotenoids in zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease.
May Strengthen Your Vision
Zucchini is rich in manganese, lutein, zeaxanthin, and vitamins A and C — nutrients which contribute to healthy vision and may lower your risk of age-related eye conditions.
May Aid Weight Loss
Zucchini is rich in water and fiber yet low in calories, all of which may help reduce hunger and help you feel full — potentially leading to weight loss over time.
Zucchini is rich in the antioxidants lutein and zeaxanthin, as well as vitamin K and magnesium, all of which can help strengthen bones.
Easy to Add to Diet
Zucchini can be eaten raw or cooked in soups, stews, sandwiches, salads, baked goods, and more.
Because zucchini is a rich source of B-vitamins, especially folate, riboflavin, and B6, it can help to boost energy production in the body. This reduces fatigue and improves moods.
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