Zucchini–or zucca in Italian, has a long history of more than 7000 years ago. From it’s origin in the northern parts of South America to Europe where their cultivation began, it is now used in various dishes and also good for our health thanks to its nutritional benefits.
This ubiquitous summer squash contains zero fat, but has a good amount of potassium–even more than the banana. It is full of antioxidant that are found in the skin and seed, and also contains a significant amounts of vitamins B6, riboflavin, folate, vitamin C, vitamin K, and manganese. This makes zucchini, also known as courgette, a nutrient-dense food that you should include in your diet.
Regular consumption of zucchini can help to improve digestion, reducing constipation and other digestive issues. It can also help prevents ulcers, IBS, and colon cancer.
Rich in antioxidants and anti-inflammatory nutriens, zucchini helps get rid of the body of free radicals and excess inflammation. The lutein in zucchini encourages skin health by reducing inflammation responses. It also promote skin hydration, this means when the skin is exposed to sunlight, lutein reduces the inflammation response and cause less damage to the moisture barrier of the skin.
Lower blood sugar level
Unhealthy diet high in carbohydrates and low in fibre could worsened diabetes problems. By incorporating zucchini in your diet, you increase your fiber intake. You feel full longer with less carbohydrates intake, thus blood sugar levels is reduced, and insulin sensitivity is increased. Your body doesn’t require excessive amount of insulin to process sugar, and as a result this diet change your risk of developing diabetes.
Supports healthy heart
The fiber and potassium properties in zucchini helps to maintain healthy blood circulation. It is low in fat and sodium, and also low in fiber such as polysaccharide which lowers cholesterol levels.This combination works synergistically to maintain good circulation, which is necessary for healthy blood pressure and a healthy heart.
A one cup serving of zucchini contains over 10% of the RDA of magnesium, a mineral proven to reduce the risk of heart attack and stroke.
Zucchini also provides folate, a vitamin needed to break down the dangerous amino acid homocysteine, which can contribute to heart attack and stroke.
Helps protect the eye-sight.
Zucchini is a good source of vitamin C, beta-carotene, manganese, zeaxanthin and lutein. Zeaxanthin and lutein fight free radicals and reduce the risk of developing age-related eye conditions like glaucoma, cataracts, and macular degeneration.
Reduces fatigue and improves mood.
A good source of vitamin B, especially folate, riboflavin and B6, zucchini can help to boost energy production in the body. These vitamins also helps in various brain cognitive functions.
Helps weight loss
Because zucchini is high in water and fiber and low in calories, it is a good substitute of carbohydrate and sugary food. By incorporating zucchini in your diet, in the long term it can help weight loss.
Protects against inflammation.
Anti-inflammatory compounds such as vitamins A and C, glutathione peroxide and superoxide dismutase are found in zucchini skin. For this reason, it is advised to eat the skin together with the flesh. Consuing zucchini regularly reduces oxidation and inflammation within the body, boost the body’s immunity and protects against disease associated with inflammation.