Health
benefits of zucchini
What’s the
real story on the health benefits of zucchini? This member of the Cucurbitapepo
family of vegetables, Zucchini is a wonderful squash vegetable of the summer
season. Rich in water content, the vegetable is juicy and bright green.
It is
believed to have originated in Central America and Mexico, but the vegetable is
now extremely popular across different parts of the world for its delicious
taste and amazing health benefits.
Nutrition
Content of Zucchini
Zucchini or
Courgette is extremely rich in water content. Hence this vegetable is very low
in calories and extremely beneficial for those looking to reduce or control
weight.
It helps in
cutting down the calorie intake and yet satisfies hunger making one feeling
full for long. One medium sized raw zucchini along with its skin contains only
31 calories.
Due to lower
caloric value, even the carbohydrates provided by Zucchini is quite less. A
medium sized zucchini delivers 7 grams of carbohydrates in total to the body.
Of these, 2
grams are delivered in the form of dietary fiber and 3 grams are delivered in
the form of sugar. There is also 2 grams of plant protein found in this
vegetable.
Zucchini is
also a rich source of Vitamin C and a single raw medium sized piece of this
vegetable can provide for 56% of daily requirement of Vitamin C.
It is also
rich in Vitamin K and B-6 and provide for 11% and 21% of daily requirement of
both respectively.
Zucchini
also contains good quantities of riboflavin and folate. In smaller quantities,
it also contains Vitamin A, E, thiamine and nicin.
How Does
Eating Zucchini Impact Our Health?
Due to its
easy availability, especially during summers, Zucchini is a very commonly
consumed vegetable in most of the households. Most of the time, the health
benefits it offers go unnoticed and unrecognized.
With better
awareness of its health benefits, motivation can be derived to enjoy eating
this simple looking vegetable.
Helps In
Controlling And Reducing Weight
Zucchini is
a good source of water and dietary fiber. Hence it is the perfect food when it
comes to weight control.
Especially
for those who are unable to lose weight through exercising, reducing the
calorie intake by substituting high calorie food with sizeable portion of
Zucchini can work wonders.
The fiber
satisfies hunger and helps in burning away excess fat in the body.
The water
content of Zucchini also provides hydration to the body reducing the cravings
to eat often.
It is
believed that inadequate hydration can make one crave for food, especially
sweets. Eating zucchini reduces such cravings and hence control weight.
Lowers The
Cholesterol Levels In Body
The fiber in
zucchini helps to reduce the cholesterol levels in body. The Vitamin A and C
found in Zucchini prevents the cholesterol from oxidising the blood vessels.
This in turn delays the beginning of atherosclerosis which can harm the health
of the heart.
Zucchini is
also very rich in potassium that is essential for maintain good heart health.
The potassium obtained from zucchini maintains the fluid levels of body and
improves the heart rate.
The lowering
of cholesterol combined with the benefits of potassium keep the heart healthy
for long.
Aids The
Development Of Unborn Babies
Zucchini is
a rich source of folates that breaks down the amino acids. Consuming 100 grams
of Zucchini provides 6% of daily requirement of folates.
Folates help
in division of cells and synthesis of DNA. They play a vital role in the
development of fetus and development of the baby.
Eating
Zucchini regularly before pregnancy can help avoid neural tube defects in
developing fetus.
The Vitamin
C in Zucchini is a very good anti-oxidant and helps keep the mother and baby
healthy during pregnancy.
The
flavonoids such as carotenes, lutein etc. present in zucchini help eliminate
the free radicals in the body that promote aging and also the development of
diseases.
Helps In
Maintaining Overall Good Health
Zucchini is
one vegetable that has an array of nutrients that are essential for maintaining
overall good health.
It is a rich
source of manganese and vitamin C which regulate the health of internal organs
such as liver and stomach.
The summer
squash is rich in minerals such as potassium, copper and phosphorous that act
as electrolytes for the body and eliminate free radicals.
The sugar,
carbohydrates and fiber make zucchini the perfect food that provides good
energy to the body.
It also
helps to clear the body and eliminate the wastes which is key to good health.
It also washes away the cancer causing toxins from the colon.
Helps In
Treating Diseases
Due to the
various nutrients that are combined together in zucchini, it plays an important
role in keeping away diseases.
The folate,
Beta-carotene and Vitamin C present in zucchini keep the body clear and flushed
of impurities and disease causing foreign bodies.
The
beta-carotene and vitamin C found in zucchini also have anti-inflammatory
properties that help in reducing the impact of certain diseases such as osteoarthritis,
asthma and rheumatoid arthritis.
Consuming
zucchini regularly helps reduce the swelling caused due to arthritis. Even the
aching pain caused due to rheumatoid arthritis is reduced by eating zucchini
due to its high copper content.
How To Buy A
Good Zucchini?
While
zucchini has a lot to offer to general health and well-being, the benefits of
this vegetable can be derived only when it is eaten fresh.
It is best
to purchase zucchini that is tender and juicy. The one that has flowers
attached to it is the best to purchase as they are very fresh.
While buying
zucchini, check if it is sleek and firm. The skin of zucchini should be bright
and smooth. The weight of it should be slightly on the heavier end due to the
juiciness.
Zucchini is
a commonly available vegetable but most of the times the health benefits it
offers are ignored.
Relish this tender delight either in a salad or cook it in
pasta, the nutrients from this vegetable can prove to be of immense help in
keeping body fit and disease-free.
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