Nutrition of Zucchini: Facts and Health Benefits

Learn about the nutrition of Zucchini because it has a numerous health advantages, like high in antioxidants, supporting digestive health, and improving eye health. This article examines the health benefits of zucchini and provides cooking and eating ideas.

What is Zucchini?

Summer Squash, as their name suggests, are at their optimum during the summer months and are easy to prep, quick to cook, and diverse to utilize. Zucchini is a fruit, even though many people call it that.

A zucchini is also known as a courgette or baby marrow. It is a common vegetable, which is actually a fruit by nature, is low in calories and a fantastic complement to diets that promote health.

Their hues vary from a deep shade of emerald green to a yellowish tint.

Zucchini Nutrition Facts

Raw chopped zucchini weighs 124 grams, or one cup. It has 21 calories, 1.5 grams of protein, 3.9 grams or carbs, and 0.4 grams of fat. Vitamins B6 and C can be found in abundance in zucchini.

The USDA has provides the dietary facts for zucchini as listed below:

Calories: 21
Fat: 0.4g
Sodium: 9.9mg
Carbohydrates: 3.9g
Fiber: 1.2g
Sugars: 3.1g
Protein: 1.5g
Vitamin C: 22.2mg
Potassium: 323.6mg
Magnesium: 22.3mg
Vitamin B6: 0.2mg
Folate: 29.8mcg
Vitamin K: 5.3mcg

Carbs

A cup of raw zucchini contains around 4 grams of carbs and about 21 calories, according to USDA data. The majority of the carbohydrates are sugar, however, one gram of fiber will help.

Zucchini is a low-glycemic food, with a single serving estimated to have a glycemic load of 2. The glycemic load estimates the effects of food on blood sugar levels and takes portion size into account.

Fats

A cup of Zucchini has less than half a gram of fat in it.

Protein

About 1.5 grams of protein are included in a serving of zucchini.

Vitamins and Minerals

A great source of vitamin C is zucchini. It is an excellent B6 source. Additionally, the levels of vitamin A folate, riboflavin, and thiamin will be reduced.

Manganese, potassium, and trace levels of magnesium and phosphorus are among the minerals found in zucchini.

Calories in Zucchini

21 calories (one cup, 124g) of raw, chopped zucchini are made up of 60% carbohydrates, 25% protein, and 15% fat. One calorie-dense, high-volume food is zucchini.

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Health Benefits of Zucchini

Here, we examine the advantages and disadvantages of eating zucchini and yellow squash for health, as well as offering you a ton of recipe ideas to get you started.

1. Promotes Healthy Digestion

Zucchini can help support good digestion in various ways. Firstly, it is rich in water, comprising 94.8 grams (g) of water per 100g fruit.

Water is necessary to support better digestion. Constipation is less likely when here is water in the diet because it softens and facilitates the passage of feces.

2. High in Antioxidants

In the body, free radicals are unstable atoms that combat infection. Proteins, DNA, and adipose tissue in the body can all be harmed by an excess of free radicals. This is known by doctors as oxidative stress, and it can lead to a number of health problems.

Antioxidants are beneficial to health and aid in preserving a healthy amount of free radicals.

Due to its high antioxidant content, zucchini may help shield a person from the following health issues:

Cardiovascular disease
Several types of cancer
Eye-related disorders
Skin disorders

3. Improves Eye Health

Zucchini might also aid in enhancing eye health. For example, zucchini is abundant in vitamin C, which is also an antioxidant. According to research, vitamin C may lower a person’s chance of acquiring eye conditions such as cataracts and age-related macular degeneration (AMD).

Furthermore, lutein and zeaxanthin, two antioxidants, are found in zucchini. Antioxidants like these can also lower a person’s chance of cataracts and AMD.

4. Improves Heart Health and Circulation

In several ways, zucchini can support heart health. Zucchini is a high-fiber fruit, as mentioned earlier.

High-fiber diets help lower the incidence of type 2 diabetes, improve digestion, and strengthen the heart.

Research has indicated that eating a high-fiber diet can help lower one’s chance of getting coronary heart disease.

5. Reduces Blood Sugar Levels

The body converts carbohydrates to glucose, which can raise a person’s blood sugar levels. There are just few carbs in zucchini.

A person’s blood sugar levels can be lowered by cutting back on their intake of carbohydrates by substituting zucchini for a high-carb foods like pasta.

Low-carb diets have the potential to lower blood sugar levels and possibly even eliminate the need for medication in type 2 diabetics.

Using Summer Squash in Your Cooking

The fact that zucchini and yellow squash are versatile and go well with almost any meal or time of the day is another benefit of eating them raw or cooked.

These warmly spiced morning muffins are enhanced with nutrients and moisture from grated zucchini, and their mild flavor works well with fresh herbs and fluffy eggs in herb frittata.

Try summer squash raw in a light, fresh Quick-Marinated Yellow Squash Salad or as part of a lower-carb Zucchini “Pasta” for lunch or dinner.

They are also great for making a Golden Gazpacho, which is ideal for hot summer evenings when you don’t want to use the oven or stove.

Conclusion

Raw or cooked, zucchini is a fruit that may be enjoyed in many ways. It makes a great base for ratatouille and is also delicious in salads, soups, and stir-fries.

Here are several health benefits to eating zucchini and due to its high antioxidants content, zucchini can help lower blood sugar levels, enhance digestion, heart and eye health.

Nutrition of Zucchini: Facts and Health Benefits

What is Zucchini?