10+ Zucchini Nutrition Facts And Health Benefits
By Vina Badal | On 11 March 2024 09:56 AM
Belonging to the gourd family, Zucchini is recognized as one of the summer squash. It is also called baby marrow, courgette, or vegetable marrow, depending on the place where it is cultivated. Botanically, it is classified as an edible fruit, although it is typically grown and used as a delectable vegetable. Available in various shapes and sizes, it can grow up to one meter long. Usually, it has a dark green color on the outside but becomes deep yellow after maturing fully.
Courgette contains several valuable minerals and vitamins that are essential for maintsining health and fitness. Being rich in these micronutrients, squash is on the list of low-carb dietary foods. So, if you are wondering about how many calories is in a zucchini, the answer might surprise you. Below, we have explored some of the health benefits and nutrition facts about zucchini.
1. Maintains Healthy Body Weight
If your goal is to get a slim figure, then regular consumption of low-calorie vegetables like zucchini may help you to get that. This fruit has low calories and fat, but its high fiber and water content will keep you satiated. Consequently, it aids you in staying full for longer hours, preventing from cravings and possible overeating.
Only eating plenty of zucchini won't necessarily help with weight management. To obtain better results, you have to burn more calories each day than you intake. A healthy body management depends on dietary change and proper physical activity. Thus, replacing higher-calorie foods with a mix of a balanced diet and regular exercise could help you achieve this.
2. Protects Cells From Free Radicals
When our body begins to build up too many free radicals, then they can do serious damage to tissues and cellular structure. This even leads to conditions of chronic diseases such as cancer, high blood pressure, and diabetes. Zucchini, owing a high amount of antioxidants and anti-inflammatory nutrients has the power to protect you from potential threats of these issues.
In addition, the presence of components like lutein and zucchini encourages skin health by lowering excess inflammation. These compounds are also believed to neutralize and fight against oxidative stress, helping your body to get rid of cell membranes and other structures being damaged.
3. Improves Vision
The nutrition of zucchini squash benefits your healthy vision. They are full of carotenoid Beta-carotene which operates as a key component for activating cell development in the eyes, providing you with a sharp eye vision. The carotenoid is even beneficial in reducing swelling around the eyes helping you to get rid of puffiness or dark circles.
The squash deserves a spot in the best diet for early sight loss due to its multitude of nutrient content, including vitamin A, antioxidants, and vitamin C. These are essential elements, contributing to delaying the progression of age-related eye conditions, also known as macular degeneration.
4. Improves Heart Health
The potassium and fiber found in zucchini are particularly favorable for your heart health. These both elements work together to maintain blood circulation, which is vital for balanced blood pressure and a healthy heart. Higher intake of fiber has been especially linked with a reduced risk of cardiovascular disease. As soluble fiber aids in decreasing lipid uptake from the intestinal tract, it also lowers your cholesterol levels.
Adding zucchini to your everyday meal reduces the chance of stroke and obesity. You can eat them either freshly cooked or baked. Pairing its recipe with other varieties of heart-healthy fruits or vegetables lessens the chance of stroke and obesity. The fruit even helps in promoting stable hormone levels, when paired with the proper amount of fats and protein.
5. Contributes Healthy Digestion
Zucchini squash nutrition is not only limited to heart health but also contributes to acquiring healthy digestion. The soluble fiber present in this vegetable is essential to produce good bacteria in our gut. These microbiomes control gut immunity by digesting the food we consume. They further prevent disease-causing bacteria from sticking to the intestinal walls, which are responsible for causing problems like bloating, cramps, and abdominal pain.
Water and other drinks are prime factors for digestive health. They assist in breaking down the food we consume so that the body can absorb the essential nutrients. Hence, courgettes possessing a high amount of water amplify metabolism and absorption, protecting you from common concerns like constipation.
6. Prevents Cancer
Due to its rich antioxidant content, zucchini can help reduce the risk of certain types of cancer, mainly colon and lung. Plenty of plant compounds, including polyphenols and carotenoids, help the body treat inflammation and fight oxidative stress that may lead to many chronic diseases. Many studies have shown that the elements present in these fruits are also beneficial in limiting the formation and growth of cancer cells in the body.
There are a lot of popular diets that come with promising health benefits. Zucchini along with other fruits and vegetables are equally celebrated as a diet for cancer patients. Thus, including more of these foods in a regular meal will help to reduce your risk of developing this disease and other similar illnesses.
7. Reduces Premenstrual Syndrome Symptoms
Premenstrual syndrome (PMS) occurs during the luteal phase of the menstrual cycle. This phase of women can be severe enough to disrupt their everyday life. Almost every woman, at some point in her life, might have experienced the irritating and painful side of PMS. And to a certain degree, the vitamin B6 in zucchini can help with that. This vitamin is significantly better in relieving overall premenstrual symptoms and reducing anxiety associated with PMS.
Apart from that, vitamin B6 also helps with morning sickness during the early stage of pregnancy. Women, especially pregnant are advised to eat fruits like courgettes to support the health of both mother and fetus. Plus, folate and choline particularly found in this fruit are critical for the formation of a baby's brain and spinal cord.
8. Keeps You Hydrating
Staying hydrated during the extreme heat of summer is paramount. Our body is made up of 70 percent of water, and it plays a vital role in keeping the body functioning properly. However, high heating temperatures can cause you to get dehydrated quickly. For this, you need to take either plenty of fluids or consume high-water fruits like squash. Zucchini holding about 90 percent of water may help you to deal with sweltering temperatures.
The supply of enough fluids in the body even promotes your kidney health. A hydrated body helps the kidneys remove wastes in the form of urine. And this keeps your blood vessels open so that the blood can deliver essential nutrients to your kidneys. Drinking a glass of squash juice every morning will prevent you from the probability of kidney failure.
9. Prevents Early Aging
Consuming more summer squash means getting clear and youthful skin. As it contains high levels of antioxidants lutein and zeaxanthin, they hold powerful anti-aging properties. These two carotenoids are pivotal to boost collagen and fight wrinkles. They also protect your skin from pollution and free radicals, which may delay signs of early aging.
Again, lutein and vitamin C are found to repair tissue and cell membrane damage. Its photoprotective properties help protect the skin from harmful UV rays. Zucchini being rich in beta-carotene, helps slow down the aging process by providing smooth and even complexion. Therefore, intake of these nutrient-rich squash appears to be a beneficial solution to reverse your aging.
10. Promotes Teeth Health
Apart from brushing, flossing, or dental visits, maintaining good oral health often involves eating proper foods such as zucchini. It is an excellent source of essential nutrients like vitamin A and fiber that are integral to support your dental hygiene. Here, vitamin A is crucial in promoting saliva production. Saliva is a natural cleanser that aids in eradicating cavities and other harmful bacteria.
Incorporating zucchini as a part of a nutritious diet is not only beneficial for your teeth but also for your bone health. The lutein and calcium in this fruit help the growth of strong bones. These even improve muscle contraction, contributing to the overall well-being of your bones.
11. Helps Balance Thyroid And Adrenaline Function
The vitamin C and polyphenols in this non-starchy vegetable have the power to improve your adrenal as well as thyroid function. The adrenal glands reside above each kidney, which produces hormones essential for our overall body function. Hence, for optimal adernal performance, consumption of zucchini is a must.
On the other hand, the squash is high in manganese. It is a mineral that promotes the utmost functioning of the thyroid glands. Some studies suggest that eating its peel extracts might help keep thyroid hormone levels in check. Yet, for specific dietary concerns, you need to consult a healthcare professional.
Zucchini Nutrition Label
According to the USDA, one cup (180 grams) of sliced zucchini delivers:
- Calories: 27
- Protein: 2.05 g
- Carbohydrate: 4.84 g
- Fiber: 1.8 g
- Calcium: 32.4 mg
- Sodium: 5.4 mg
- Sugars: 3 g
- Fat: 0 gram
- Potassium: 264 mg
It also contains a few amounts of zinc, iron, manganese, and several other vitamins.