Zucchini: Health benefits of vegetable zucchini

Zucchini, a summer squash, is a member of the gourd family. The yellow, light green or dark green vegetable with many seeds comes from Central America but is now grown worldwide. The shape of this small summer squash resembles a ribbed cucumber. Some growers also produce round or bottle shaped courgettes. The vegetable grows all year round. People eat zucchini raw or cooked. It can also be shredded in a cold salad and used cooked in warm salads as well. Zucchini is a surprisingly healthy vegetable that is packed with nutrients. Courgettes, for example, improve digestion and slow down aging. Other health benefits have also been linked to this vegetable.

Nutrients in Zucchini

Zucchini contains no fat but a lot of water and fiber. It also contains significant amounts of Vitamin B6, Riboflavin, Folate, Vitamin C, Vitamin K, and minerals such as potassium and manganese. Summer squash also contains antioxidant and anti-inflammatory phytonutrients. This makes zucchini a food that is rich in nutrients necessary for a healthy and balanced diet

Zucchini is a good source of vitamin C and copper. Its anti-inflammatory properties make it a good combatant against respiratory problems associated with asthma (chronic inflammation)

High blood sugar levels (hyperglycaemia) and diabetes mellitus (diabetes) are problems that are aggravated by a diet high in (unhealthy) carbohydrates and low in fiber. Including zucchini in the diet increases fiber intake. People can also reduce carbohydrate intake by consuming the vegetable as they feel full for longer. These dietary changes help lower blood sugar and increase insulin sensitivity. This means that the body no longer needs excessive amounts of insulin to process sugar. This reduces the risk of developing diabetes

Because zucchini is a rich source of the vitamin B complex, especially folic acid, riboflavin and B6, it stimulates energy production in the body. This reduces fatigue and improves mood. The body needs B vitamins for protein and carbohydrate metabolism. These vitamins

Since zucchini is low in calories and has plenty of water and fiber on board, it is a great food for people looking to lose weight. Excess body weight is usually the result of the regular consumption of too many carbohydrates and sugary foods. Including zucchini in the diet increases the fiber and water content of food. This means that people feel full for longer and will eventually eat less. In the long run, people lose a little overweight like that

Zucchini is low in fat and sodium, but rich in fiber and potassium. These properties help to maintain healthy blood circulation. Foods low in salt but high in potassium help maintain healthy blood pressure. Fiber, like the polysaccharide in zucchini, also lowers cholesterol

Courgettes are rich in potassium (200 milligrams per 100 grams of courgettes). The recommended 4,700 mg of potassium is not obtained by many people. People who consume this amount daily have a 49% lower risk of death from ischemic heart disease compared to people who only consume about 1,000 mg of potassium per day. In other words, zucchini is heart-healthy

Potassium, folic acid and various antioxidants in zucchini provide neurological benefits. Folate prevents Alzheimer's disease and reduces cognitive decline. Potassium has been linked to increased blood flow to the brain and increases cognition, concentration and neural activity. 100 grams of zucchini contains 40 µg of folic acid, which is useful for women who want to become or are pregnant. Folate prevents neural tube defects in babies. Zucchini also contains vitamin B6. Vitamin B6 deficiency has been linked to depression and nausea

Thanks to the intake of the vitamins in courgettes, collagen formation is possible, which is an essential protein in the hair and skin. 100 grams of raw zucchini contains 0.06 mg of vitamin A. Vitamin A is known for hair

Folic acid aids in neural tube formation and red blood cell formation in developing babies. When folic acid deficiency is present in pregnant women, underweight babies are born and sometimes suffer from neural tube defects such as spina bifida

Zucchini is a good source of health-protecting antioxidants and phytonutrients, including vitamin C, beta-carotene, manganese, zeaxanthin and lutein. Zeaxanthin and lutein are especially helpful in maintaining and improving eye health by fighting free radicals. This reduces the risk of developing age-related eye conditions such as glaucoma (eye disease, increase in eye pressure with risk of damage to the optic nerve causing impaired vision), cataracts and macular degeneration (blurring of central vision). People also use zucchini for puffy eyes

Zucchini contains a lot of vitamin C and polyphenols, especially in the skins. The compounds in zucchini shells have positive effects on the thyroid and adrenal glands

Including zucchini in the diet improves digestion, so people experience less constipation and other digestive problems. Zucchini contains a lot of water. It also contains significant amounts of fiber, electrolytes and other nutrients necessary for a healthy digestive system. Regular consumption of zucchini also helps in the prevention of stomach ulcers, irritable bowel syndrome and colon cancer

The aging of the population results from the activity of toxins (poisons), free radicals and inflammation to which the body has been exposed over the years. These poisons and inflammation can be reduced by consuming antioxidants and anti-inflammatory foods. Zucchini is rich in antioxidants and anti-inflammatory phytonutrients, which help rid the body of free radicals and excessive inflammation.