Zucchini: Nutrition Facts, Health Benefits & Recipes
Zucchini (courgette) is a low-calorie summer squash packed with essential nutrients. Discover why this versatile vegetable deserves a place in your diet:
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Top 7 Health Benefits of Zucchini
1. Weight Loss Friendly
- Extremely low calorie (17kcal per 100g)
- High water content (95%)
- Good fiber source (1g per 100g) promotes satiety
2. Rich in Antioxidants
- Contains lutein, zeaxanthin, and beta-carotene
- Helps combat free radicals
- May reduce oxidative stress
3. Heart Health Support
- Potassium content helps regulate blood pressure
- Fiber may help lower LDL cholesterol
- Contains folate (24mcg per 100g) for cardiovascular protection
4. Blood Sugar Control
- Low glycemic index (GI 15)
- Contains blood sugar-regulating nutrients
- Fiber slows glucose absorption
5. Eye Health Protection
- Rich in lutein and zeaxanthin
- May prevent age-related macular degeneration
- Contains vitamin A (35IU per 100g)
6. Digestive Health
- Water and fiber content prevent constipation
- Mild on sensitive stomachs
- Contains small amounts of digestive enzymes
7. Versatile Nutrition
- Provides vitamin C (17.9mg per 100g)
- Contains B vitamins including folate
- Good source of manganese
Nutritional Profile (Per 100g Raw)
| Nutrient | Amount |
|---|---|
| Calories | 17 kcal |
| Carbs | 3.1g |
| Fiber | 1g |
| Protein | 1.2g |
| Vitamin C | 17.9mg (20% DV) |
| Vitamin B6 | 0.2mg (8% DV) |
| Manganese | 0.2mg (8% DV) |
| Potassium | 261mg (5% DV) |
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How to Incorporate Zucchini in Your Diet
Healthy Preparation Methods
- Raw: Shredded in salads or as “zoodles” (zucchini noodles)
- Grilled: With olive oil and herbs
- Roasted: With other vegetables
- Sautéed: As a side dish
- Baked: In breads or muffins
- Stuffed: With lean protein
Simple Recipe Ideas
- Zucchini Noodles with Pesto
- Grilled Zucchini with Garlic
- Zucchini and Egg Bake
- Stuffed Zucchini Boats
- Zucchini Bread (healthier version)
Shopping & Storage Tips
- Choose firm, glossy zucchinis 6-8 inches long
- Store unwashed in fridge for up to 1 week
- Can be frozen (blanch slices first)
- Smaller zucchinis tend to be sweeter
Potential Considerations
- May cause bloating in some people when eaten raw
- Organic recommended due to pesticide concerns
- People on blood thinners should monitor vitamin K intake
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