Are you in search of a versatile, rich in nutrients vegetable to add to your meals? Meet zucchini, also known as तुरई in Hindi—a summer squash that’s not only delicious but also a nutritional powerhouse. Packed with vitamins, very low in calories and incredibly versatile, this humble green vegetable has become a favourite among health-conscious eaters. This blog aims to explore the zucchini benefits, its nutritional value, and the reasons you should think of adding this staple vegetable to your meals.
What is Zucchini?
In some regions, zucchini is called courgette. This vegetable belongs to the Cucurbitaceae family and is a summer squash. It is a versatile vegetable which can be grilled and sautéed or cooked according to the needs of the recipe. You can have this vegetable in its raw form, too.
Zucchini Nutrition
Zucchini is a highly recommended vegetable by nutritionists, as it has low calories and high nutritional properties. As per USDA FoodData Central, a single cup (about 124 grams) of sliced zucchini contains:
| Nutrient | Amount per 1 Cup (124g) of Zucchini |
| Zucchini calories | 21.1 kcal |
| Protein | 1.5 grams |
| Carbohydrates | 3.86 grams |
| Fibre | 1.24 grams |
| Trans Fat | 0 grams |
| Vitamin C | 21.2 mg |
| Potassium | 324 mg |
Zucchini calories are low and this vegetable is also loaded with many essential nutrients, making the zucchini nutrition profile liked by many. It is high in water content, making it hydrating and great for weight management.
Zucchini Benefits
If you know the term courgette, you will be glad to learn that the benefit of courgette is exactly the same as the benefit of zucchini since they refer to the same vegetable. The benefit of courgette is mostly discussed in European diets as it is used in salads, soups, and even grilled meals. Zucchini or courgette has many health benefits because it is rich in nutrients. Let’s take a look at some key zucchini benefits:
Low-calorie Food for Weight Loss
Zucchini is very beneficial to your health because it has a very low-calorie content. It has a mild taste and has approximately 21 kcal per cup, making it an ideal fit for low-calorie diets. Due to its high water and fibre content, zucchini reduces the urge of mid-meal cravings and helps you avoid unhealthy foods.
Rich in Antioxidants
Zucchini has a good amount of antioxidants such as vitamin C, beta-carotene and manganese. Free radicals are dangerous substances in the body and antioxidants assist in preventing the body from being damaged by these substances. Eating zucchini on a daily basis is said to be good for the body as it minimises the risk of getting chronic diseases such as heart disease and cancer.
Improves Digestive Health
Zucchini is rich in fibre, which is good for the gut. Zucchini benefits digestion by improving bowel regulation and lowering the risk of constipation. The soluble fibre also helps the growth of good bacteria in your gut, which is very important for the health of your digestive system. A 2015 article suggests that dietary fibre present in zucchini may help lower the risk of several chronic conditions, such as type 2 diabetes, cardiovascular disease, and certain cancers.
Nutritional Value of Zucchini
The nutritional value of zucchini extends past simply vitamins and minerals. It can improve the immune function and overall health as it contains phytonutrients. Here are some of the specific nutrients that contribute to the advantages of zucchini:
- Vitamin C: Famous for its immunity boosting and skin health benefits.
- Potassium: Helps to maintain blood pressure and manage fluids in the body.
- Manganese: Plays a role in both bone formation and metabolism.
- Vitamin A: Helps improve eyesight and skin health.
The nutritional value of zucchini allows it to be a great addition to various diets, including those focusing on better skin, digestion, and heart health.
Conclusion
As discussed, there are various advantages of zucchini, making it a perfect nutritious vegetable that is beneficial to health. This simple vegetable should definitely make its way into your diet because of its benefits. Its low-calorie count, rich in nutrients, and high water content make zucchini the perfect ingredient for folks wanting to improve their health. When you are thinking about your next meal, don’t forget to include zucchini. The zucchini nutritional value makes it a must-have vegetable for all kitchens.
