Health And Nutritional Value of Zucchini

Nutritional Value of Zucchini

One cup (223 grams) of raw zucchini provides about

• 17 calories

• 1 gram of protein

• 1 gram of fibre.

It is also a rich dietary source of vitamin C (14% RDI) and vitamin A (40% RDI), packed with antioxidants like lutein and beta-carotene.

Health Benefits of Zucchini

Here are the health benefits of incorporating zucchini into your diet —

1. High in Antioxidants

Zucchini contains antioxidants that protect your body from free radical damage. It contains carotenoids like lutein, zeaxanthin, and beta-carotene. These antioxidants benefit your eyes, skin, and heart and may protect against certain cancers.

2. Promotes Healthy Digestion

Zucchini’s water and high fibre content aid digestion by softening stool and reducing constipation. It is a powerhouse of soluble and insoluble fibre, essential for maintaining gut health. These work together to aid digestion, ensuring food moves smoothly and efficiently through the gut.

3. May Lower Blood Sugar Levels

Zucchini is a low-carb alternative for people with type 2 diabetes. Its fibre stabilises blood sugar and prevents spikes after meals. Zucchini peel extract may also help regulate blood sugar levels.

4. Contributes to Heart Health

Zucchini's high fibre content is linked to a lower risk of heart disease. The soluble fibre in zucchini, pectin, is a powerful tool in reducing "bad" LDL cholesterol levels. Zucchini's rich potassium content further dilates blood vessels, decreasing the risk of cardiac ailments and stroke.

5. Rich in Vitamins and Minerals

Zucchini provides vitamins A, C, and K, potassium, and manganese. These nutrients support immune function, bone health, and overall well-being.

6. Weight Management

Low in calories and high in water content, zucchini is great for weight loss. The fibre and water content keep you full, preventing overeating.

7. Eye Health

Zucchini is rich in vitamin C, zeaxanthin, lutein, and beta-carotene, which are vital for eye health.

7. Skin Health

Antioxidants like lutein and zeaxanthin contribute to glowing skin. The water content also keeps your skin hydrated in summer.  

9. Anti-Inflammatory Properties

Zucchini may reduce inflammation due to its antioxidants and fibre.

10. Supports Prostate Health

Although human studies are necessary, Zucchini seed extracts may help limit prostatic hyperplasia and potentially benefit prostate health.

11. Boosts Immunity

The vitamins and minerals in Zucchini give your body the support it needs to stay healthy and fight off illnesses.

12. May Help During Pregnancy

Zucchini, with its high folate content, is crucial in supporting foetal development during pregnancy.