Zucchini is a type of summer squash vegetable that belongs to the gourd family. It has a soft, creamy, white flesh and a crisp green skin with a myriad of nutrients.

Zucchini comes in different shades, light to dark green in colour and the hybrid variety is yellow to golden in colour. It is botanically a fruit but used as a vegetable in several culinary dishes right from salads, healthy spaghetti and curries.

Zucchini is a perfect vegetable for all weight watchers as it is low on calories, heaped with impressive nutrients including potassium, magnesium, manganese, iron, calcium, phosphorus, zinc and a potent source of essential vitamins A, thiamine, pyridoxine and riboflavin.

Health Benefits Of Zucchini

Promotes Weight Loss

Zucchini is extremely low in calories and filled with fibre that keeps you satiated for longer hours. It is a great way to satisfy hunger pangs without consuming calorie-dense food. In addition, the high water content keeps you hydrated, making it an ideal veggie to add to your meal plan for those desiring to reduce weight.

Good For The Heart

The goodness of manganese and vitamin C in zucchini maintains heart health. Several studies prove that the nutrients in zucchini are very potent in preventing the risk of heart disease and atherosclerosis. Being rich in potassium, it also helps to stabilize blood pressure. Furthermore, being super rich in beta-carotene and vitamin C, this summer squash lowers cholesterol levels and reduces the risk of atherosclerosis.

Promotes Men’s Health

Several studies have shown that zucchini extracts have properties to treat benign prostatic hypertrophy (BPH). BPH is a disorder in which the prostate gland is enlarged, interfering with urinary function and sexual health. Vegetables rich in phytonutrients, like zucchini, are very potent in lowering BPH symptoms.

Prevents Cancer

Evidence strongly proves that the presence of impressive compounds like lutein, beta-carotene, zeaxanthin, and dehydroascorbic acid are all beneficial in anti-proliferative and apoptotic activities causing tumour cells. The presence of vitamin C, folate and beta-carotene in zucchini helps safeguard the cells from harmful chemicals that can lead to colon cancer.

Boosts Bone Health

The goodness of beta-carotene and vitamin C in zucchini have anti-inflammatory properties that aid in curing conditions like osteoarthritis, asthma, and rheumatoid arthritis where swelling is extremely painful. In addition, zucchini is rich in copper, which helps in alleviating joint pain and stiffness in rheumatoid arthritis.

Helps Manage Diabetes

Zucchini is packed with dietary fibres and high water content, with very negligible levels of simple sugars and trans fats. Replacing a meal of pasta or noodles, which are high in carbs, with some steamed zucchini, works wonders for controlling sudden spikes in blood sugar levels. This nourishing veggie also improves insulin sensitivity and enhances pancreatic functions, to effectively alleviate diabetes.

Also Read:Diabetes Care: Manage Blood Sugar Levels With Smart Carbohydrate Choices

Enhances Vision

Bestowed with a treasure trove of carotenoid antioxidants, including beta carotene, lutein, and zeaxanthin, in addition to ample amounts of vitamin A, zucchini is a wholesome food to promote eyesight. It also significantly lowers the risk of acquiring vision-linked disorders such as age-related macular degeneration (AMD) in the later years of life.

Also Read:5 Food Sources Plentiful In Lutein That Promotes Overall Health - Infographic

Cooking With Zucchini: There are several ways to relish zucchini one of the easiest ways that retain its natural flavour is to stir fry zucchini with a pinch of spices and salt. If you are looking for some desi kind of recipe then you can make an amazing chutney with zucchini which is a delicious blend of species and mint leaves.

Zucchini Chutney

Ingredients:

3/4 Cup Zucchini diced

2 tsp Ginger, chopped

2 Green chillies

4-5 Fresh curry leaves

2-3 Mint eaves

1 tsp Sugar

Salt to taste

1 tsp oil

Method

Heat oil in a pan.

Add all the ingredients and sauté.

Let it cool and grind.

Serve with hot idly, dosa or rice.

Frequently Asked Questions

How Does Zucchini Benefit My Health?

Zucchini is bestowed with a vast reserve of essential nutrients, including vitamins A and C, potassium, and antioxidants. This humble vegetable supports the digestion process due to its high water and fiber content, optimises heart health, and keeps the system well hydrated.

Can I Have Zucchini Every Day?

Yes, zucchini is well-tolerated and safe to eat daily. It is a wholesome vegetable that enhances overall health and well-being. However, have this vegetable in moderate amounts as part of a balanced diet that includes a rich array of fruits and vegetables.

What Is The Healthiest Way To Eat Zucchini?

The healthiest ways to eat zucchini include steaming, grilling, or sautéing it with minimal oil. You can also consume it as a salad or a snack with low-fat dips or sauces. Avoid heavy sauces or frying to keep it nutritious.

Are Zucchinis A Superfood?

Zucchini may not be categorised as a "superfood”, however, they are certainly a nutrient powerhouse that offers numerous health incentives.

(This article is reviewed by Soumita Basu, Ayurveda Pharma Expert)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References

Nutritional and sensorial characteristics of zucchini (Cucurbita pepo L.) as affected by freezing and the culinary treatment

Luis Tejada,Laura Buendía-MorenoORCID Icon,Alba Villegas,José M. Cayuela,Estefanía Bueno-Gavilá,Pablo Gómez

https://www.tandfonline.com/doi/full/10.1080/10942912.2020.1826512

https://www.researchgate.net/publication/335542665_CHARACTERISTICS_OF_ZUCCHINI