Health Benefits of Eating Zucchini
- Zucchini or courgette contains substantial amount of flavonoid poly-phenolic
antioxidants including zeaxanthin, lutein and carotenes. These
useful compounds get rid of harmful substances such as reactive
oxygen species and free radicals and are effective in anti-aging and
healing various diseases.
- Courgette is rich in dietary fiber. It supplies 10% of the RDA in
every 100 g. Research reports showed that foods with high fiber help
digestion, cure constipation and protect you against colon cancer.
- Zucchini is a low-calorie food; provides you with 17 kcal in every
100 g. Moreover, with no cholesterol or saturated fats, many
nutritionists recommend the fruit to be used as natural remedy to
assist weight loss and to control LDL cholesterol levels.
- Fresh courgette is a good source of vitamin A (retinol); giving your
body 200 I.U. in every 100 g. This potent antioxidant helps lower
the risk of cancer. It is also beneficial to your vision and aids
the formation of strong bones and teeth.
- Loaded with folate, this famous culinary fruit plays an important
role to protect the newborns from birth defects, namely neural tube
defects and spina bifida. Studies have proven that folate is great
for your brain as it reduces the effects of aging.
- Fresh zucchini is packed with vitamin C (ascorbic acid), containing
17.9 mcg in every 100 g. A 1992 scientific report showed that
individuals with significant levels of this powerful antioxidant in
their body live six years longer compared to those with lower
levels. Vitamin C takes care of the wellbeing of the cardiovascular
system by promoting metabolism of fats and protecting body cells
from being damaged by free radicals.
- Every 100 g of courgette supplies more than 10% of the RDA of
magnesium. Magnesium is an essential mineral that is vital to
maintain a healthy heart and strong bones. Other health properties
of magnesium include helping in absorption of calcium and potassium,
and also preventing leg cramps, fatigue and migraines.
- Zucchini is also abundant with potassium and manganese. Potassium is
an intra-cellular electrolyte which is excellent in lowering your
blood pressure. Manganese is another essential nutrient with loads
advantages, namely metabolizing carbohydrates and protein, generating
sexual hormones and regulating blood sugar.
Facts about Zucchini
Zucchini (scientific name Cucurbita Pepo) is categorized as a summer
squash. It is sometimes known as courgette. The plant can live in
many types of different climates and the zucchini fruit has many
culinary uses, from making raw pasta to baking zucchini bread.
Courgette has a shape looks like a sausage, usually with green skin
and white spots, but you may see the yellow squash at times. When
raw, the fruit contains a snappy, crisp texture with spring-like
flavor. It can be added to vegetable platters or used to make dips.
The squash is delicious even you eat it on its own, added with some
salt, or combined with other vegetables to make salads.
When cooked, zucchini can be roasted or grilled with other
vegetables, stir-fried, used to make stews, soups or curries and
added to pasta sauces. Cooked zucchini softens much, so it should be
added at the end of cooking process to retain its crunchiness.
Zucchini Nutrition Facts and Calories
of 1 cup (124 g) Raw Zucchini (Chopped)
Zucchini and Cucumber Salad Recipe
- 1 large zucchini, sliced thinly
- 1 large cucumber, peeled, seeded and sliced thinly
- 1/2 cup onion, chopped finely
- 2 tablespoons fresh dill, chopped
- 1/2 cup white vinegar
- 2 tablespoons water
- 2 teaspoons sugar
- 1/4 teaspoon pepper
- 1/2 teaspoon salt
- Combine the zucchini, cucumber and onion in a shallow dish. Set
- Blend the dill, vinegar, water, sugar, pepper and salt in a bowl,
then pour over the zucchini mixture.
- Cover well and chill for a
minimum of 2 hours prior to serving.
Zucchini Side Effects
Zucchini does not cause allergic reactions or side effects. You may
feed it to infants from six months and older.
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