Zucchini - Health Benefits

Zucchini Benefits – 10 Reasons to Eat This Heart-Healthy Vegetable


Zucchini or courgette is botanically a fruit but often referred to as a vegetable. It is a native of America and comes in varieties of different colours such as golden-yellow to light and deep green.

In summer squash can grow up to 1 meter in length but usually harvested when it reaches about 8 inches or 20 cm, that is when it is still not fully mature. This water-rich fruit brings upon incredible benefits to body, hair, and skin and has been used for medicinal purposes since a long time now.

Though there is no such concrete evidence of its use to be as effective as the medicines and pills, studies and researches are in progress to assure some of its uses. It is said that zucchini can cure types of aches, a variety of health conditions and cold symptoms, etc.

So, if you want to know more about the health benefits of zucchini, stay tuned with us as this article will introduce you to some of the amazing benefits of having zucchini regularly. Keep reading to know more!

Nutritional Value of One Cup of Cooked Zucchini Contains:
  • Calories: 17
  • Fat: Below 1 gram
  • Protein: 1 gram
  • Vitamin C: 14% of the RDI
  • Vitamin A: 40% of the RDI
  • Carbs: 3 grams
  • Fibre: 1 gram
  • Sugar: 1 gram
  • Potassium: 13% of the RDI
  • Manganese: 16% of the RDI
  • Magnesium: 10% of the RDI
  • Folate: 8% of the RDI
  • Phosphorus: 7% of the RDI
  • Thiamine: 5% of the RDI
  • Vitamin B6: 7% of the RDI
  • Vitamin K: 9% of the RDI
  • Copper: 8% of the RDI
  • Prevent High Blood Sugar Levels

    Zucchini might help lower high blood sugar levels in people with diabetes type 2! This happens due to the low carbs content in zucchini which makes it a healthy alternative to dishes like noodles, lasagna, and pasta by replacing zucchini with these ingredients.Just give it a try!

    Having a low carb diet is important for a diabetic as low carb intake helps in reducing high blood sugar levels by reducing insulin and blood sugar.

    Additionally, the fibre content in zucchini helps in maintaining blood sugar by controlling the levels to rise post meals and the fibre may also increase insulin tolerance which ultimately decreases the spiked blood sugar levels.

    Zucchini - Prevent High Blood Sugar Levels
    Zucchini – Prevent High Blood Sugar Levels

    May Cure Asthma

    According to one of the researches, it was found that zucchini may help in treating asthma due to being filled with vitamin C and anti-inflammatory properties.

    Zucchini is also rich in copper which is again considered beneficial for curing asthma. Another study on the health benefits of zucchini concluded that it is not only helpful in treating asthma but also characteristic of asthma i.e. hypersensitivity.

    Zucchini - May Cure Asthma
    Zucchini – May Cure Asthma

    Provide Bones and Teeth Health

    Green veggies and fruits are known to promote teeth and bones health, zucchini is amongst them. The presence of zeaxanthin and lutein in zucchini help in strengthening the bones and teeth.

    Zucchini also contains vitamin K and magnesium which are good for bones and teeth, magnesium works along calcium to enhance contraction of muscles. Besides, the folate and beta-carotene in zucchini protect the bones from any damage.

    As per some studies, it was noted that the beta-carotene when converted into vitamin A, helps in promoting bone growth.

    Zucchini - Provide Bone and Teeth Health
    Zucchini – Provide Bone and Teeth Health

    Promotes Vision

    Zucchini might help in promoting vision due to the presence of beta-carotene and vitamin C in it.

    These two nutrients are essential to maintain eye health. The presence of two antioxidants like lutein and zeaxanthin in zucchini get formed in the retina of the eyes to enhance the vision and lower the chances of age-related issues like macular degeneration which can cause permanent vision loss in older people.

    A diet rich in these two antioxidants also prevents the risk of developing cataracts or blurred vision.

    Zucchini - Promotes Vision
    Zucchini – Promotes Vision

    Aids Digestion

    Digestion can make you feel uncomfortable and bloated. Zucchini might be able to help you with digestive issues due to being rich in water which helps in softening the stools so that they can pass through easily and reduce constipation.

    Zucchini contains both insoluble and soluble forms of fibre. The insoluble fibre lets the food move easily through your gut by adding bulk to your stools, provided you consume lots of liquid. Whereas, the soluble fibre helps in promoting gut health by providing fibre feed to the healthy gut bacteria which in turn soothe the gut and eliminate issues related to digestion.

    Zucchini - Aids Digestion
    Zucchini – Aids Digestion

    Helpful for Weight Loss

    If you want to lose weight fast then consider involving zucchini in your diet! Daily consumption of zucchini aids weight loss, it contains a high quantity of water and fewer calories which makes you feel full easily so that you eat less.

    Besides, the high fibre content helps in reducing hunger for a longer duration. As per some of the studies, the inclusion of veggies and fruits like zucchini in your daily diet can help lower down the rate of weight gain over a while.

    Zucchini - Helpful for Weight Loss
    Zucchini – Helpful for Weight Loss

    Hydrates Skin

    Get hydrated and moist skin with zucchini! It helps in nourishing the skin due to being flooded with water and lutein antioxidant which helps in reducing skin inflammation due to sun exposure and pollution etc.

    When the skin is well hydrated and nourished, it will start restoring to its actual form and gain natural moisture which in turn helps in keeping your skin supple and youthful.

    Zucchini - Hydrates Skin
    Zucchini – Hydrates Skin

    Helps in Hair Growth

    Did you know zucchini can help in promoting hair growth? Indeed, it does! This happens due to the presence of vitamin C in it which prevents hair dryness and splitting while promoting hair texture and strength.

    Lack of vitamin C can be bad for hair health as it can cause enlargement of hair follicles which will ultimately degrade hair health and growth. But with zucchini, you can stop this damage to your hair.

    Zucchini - Helps in Hair Growth
    Zucchini – Helps in Hair Growth

    Enhances Immunity

    By now you know that vitamin C is found in abundance in zucchini and works magic for health. The medicinal and antioxidant properties of vitamin C promotes immunity by protecting the cells from inflammation.

    Lack of vitamin C can lead to increased chances of infections and diseases, therefore adequate levels of vitamin C should be maintained in the body to stay away from many problems and diseases. Vitamin C can enhance immunity, based upon one of the studies conducted in Switzerland.

    As per this study, vitamin C is one of the nutrients which can help in promoting immunity quite impressive that it can even cure diseases like diarrhea and malaria.

    Zucchini - Enhances Immunity
    Zucchini – Enhances Immunity

    Prevents Oxidative Damage

    Zucchini contains a pool of antioxidants, these antioxidants protect the cells from oxidative damage by protecting from the free radicals. The presence of antioxidants in zucchini can be helpful for your eyes, skin, and heart, etc.

    They also offer protection for certain kinds of cancers like prostate cancer. As per some of the researches, it was indicated that the skin/peel of zucchini contains an immense amount of antioxidants besides, the golden or yellow zucchini might have a bit higher levels of antioxidants than the green ones.

    Zucchini - Prevents Oxidative Damage
    Zucchini – Prevents Oxidative Damage

    Zucchini is equipped with several health benefits due to the rich supply of essential vitamins, minerals and plant compounds in it. This wonderful fruit helps in promoting digestion, lowers blood sugar levels, enhances skin and hair health etc.

    Additionally, it is pretty simple to add this fruit to your daily diet in forms of salad, kinds of pasta, and even raw. So, don’t wait anymore, just grab some zucchini and start catering for your health now!

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