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Last Updated: Jul 03, 2020
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Benefits of Zucchini And Its Side Effects

Zucchini Nutritional Value Health Benefits Uses Side-Effects Cultivation
Benefits of Zucchini And Its Side Effects

Zucchini possesses an impressive nutritional content – it boasts high levels of potassium, B-vitamins, dietary fiber, and antioxidants, which all offer immense benefits to health. It can even potentially help regulate blood sugar levels, which can greatly benefit diabetics.

Zucchini

Zucchini is a summer squash which can grow upto nearly a meter in length. It may be dark or light green in colour and its hybrid, the golden zucchini has a yellow-orange colour. Botanically zucchinis are fruits but are treated as vegetables and used in savoury dishes. The zucchini flower may also be used while cooking. It has a smooth skin with crunchy flesh containing high amounts of moisture.

Nutritional Value of Zucchini

Zucchini has an extremely low-calorie content, only 17 calories per 100gm. It is an excellent source of potassium and has a high antioxidant value. It is rich in vitamin A. Zucchini contains moderate levels of thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.

Nutritional facts Per 100 Grams

17 Calories
0.3 g Total Fat
8 mg Sodium
261 mg Potassium
3.1 g Total Carbohydrate
1.2 g Protein

Vitamins and Minerals

4 % Vitamin A
0.01 Calcium
29 % Vitamin C
2 % Iron
10 % Vitamin B-6
4 % Magnesium

Health Benefits of Zucchini

Health Benefits of Zucchini
Mentioned below are the best health benefits of Zucchini

Helps in Weight Loss

It is a low-starch vegetable which means it is high in fibre. It fills up a person quickly and thus discourages overeating.

Mainatins a Healthy Heart

Zucchini helps in preventing hypertension as it is low in sodium, fat and cholestrol. It also contains folate which helps in reducing heart diseases. Riboflavin deficiency is linked to birth defects in pregnant women especially in relation to the infant's heart. Zucchini contains riboflavin.

Improves Eye Health

It is rich in lutein and zeaxanthin, two antioxidants that have been found to prevent age-related macular degeneration. Zucchini is also a good source of vitamin A that has shown to improve eye health. It is important for eye development and maintenance as well.

Helps Lower cholestrol

Zucchini is one of the foods which is free from cholestrol. It contains soluble fibre which interfers with cholestrol absorption.

Helps Cure Asthama

Along with vitamin C, zucchini also contains copper which is very effective in curing asthama. It has anti-inflammatory properties as well which contribute towrads curing asthama.

Enhances Digestion

Zucchini also aids in healthy digestion. The dietary fibre in zucchini adds bulk to the diet and helps in improving digestion.

Lowers Blood Pressure

As zucchini is rich in potassium, it helps to combat hypertension. Additionally, potassium also helps to reduce the herat rate and counters the harmful effects of sodium.

Improves Eyesight

Watercress contains vitamin C which helps in reducing the risk of cataract development.

Slows down Aging

Zucchini is a good source of antioxidants which have powerful anti-aging properties. It also lightens the skin and improves health.

Help Balance Thyroid Function

Zucchini is rich in manganese, a mineral that promotes the optimal functioning of the thyroid gland.

Promotes Prostate Health

Zucchini is rich in beta-carotene and vitamin C. Both of these nutrients have been found to be positively associated with prostate cancer. Vitamin C reduces oxidative DNA damage and hampers the growth and ability of prostate cancer cells.

Uses of Zucchini

It is a highly versatile food that can suit many recipes. Mix it into soups, salads, or frittatas, serve it as a side dish with meat dishes, or make “zucchini fries,” served with an onion dip as an appetizer. Zucchini “noodles” can be made using a vegetable peeler.

Allergies and Side-Effects of Zucchini

Zucchini might cause digestive issues in people suffering from Irritable Bowel Syndrome (IBS). Bitter zucchini might also cause stomach cramps or diarrhea. Zucchini might cause allergies in individuals like nausea and pruritus (severe skin itching).

Since zucchini is a very good source of beta-carotene large doses of it might be inadvisable for pregnant and lactating women, people who smoke and individuals who have undergone angioplasty.

Cultivation of Zucchini

Zucchini, like all squash, has its ancestry in the Americas. However, the varieties of squash typically called 'zucchini' were developed in northern Italy in the second half of the 19th century, many generations after the introduction of cucurbits from the Americas in the early 16th century.

Popular Questions & Answers

Hello doc I wish you are good I am female age :19 years I have been struggling with my stomach and my digestive system since 2 years till today I have a colon swelling or bulging in my colon and its very hard .with great pain like my colon is like a balloon and some one black it heavily. With allot of painful gases and strange colon embarrassing sounds excuse my bad language I have tried to eat healthy food like boiled zucchini without additions. Boiled cabbage and taro in breakfast and dinner without any of sugar .spices or fried food at all for two weeks my my colon did not improve but since 2 days the pain is unbearable. It wakes me up at night with great pain and blood colon makes me go to bathroom and struggling in it with painful gasses then I empty my stomach with allot of shit then this struggling is repeated every night and I did twice of. Ultrasound of abdomen and pelvis. And in both times the doctors told me that my colon is flaming or infected and I had reflux in my stomach because of stress. Fried and unhealthy food but I had treated since a month ago by drinking a cup of water with a little spoon of organic apple vinegar after every lunch for 3 weeks and I don't feel any pain in my stomach after that thank you for your efforts y are a white angle.

MBBS
General Physician, Jalgaon
Nothing to worry take salads and fruits more before lunch and dinner regularly take milk plus turmeric powder three times a day do yoga and pranayam regularly go for walks regularly homeopath medicine will help you a lot take following homeopath m...

My dad has increased levels of uric acid and severe joint pain age -44 yes. He has pain in his chest sometimes we had an ecg done but nothing significant was found.

Bachelor of Ayurveda, Medicine & Surgery (BAMS)
Ayurveda, Jamnagar
Hi Bhagyashree, Don’t worry Ayurveda helps you. Combination of Ayurveda medicine and follow Ayurveda diet sure helps to reduce uric acid levels of your dad and also relives joint pain. Here I give you some details to reduce uric acid level. *Drink...

Hi, Please suggest Foods to eat while having uric acid. Quantity of food that can been eaten and when (morning, afternoon and evening). Specifications of what pulses, vegetables? How much of egg and chicken can be eaten? If egg yolk has to be eaten.

C.S.C, D.C.H, M.B.B.S
General Physician, Alappuzha
Alough a gout-friendly diet eliminates many foods, there are still plenty of low-purine foods you can enjoy. Foods are considered low-purine when they have less than 100 mg of purines per 3.5 ounces (100 grams). Here are some low-purine foods that...

Please suggest. Which food (Maharastrian )is good for better treatment of CKD patient? My Sr. Creatinine is 6.3 suggest me a proper diet plan which works for me with my current medication.

FIAGES, FMAS, MS - General Surgery
General Surgeon, Pune
Maharashtrian or non maharashtrian, avoid high intake of protein rich foods. If you are a diabetic, you will probably need dialysis in future.

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Content Details
Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
Pharmacology
Reviewed By
B.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health Nutrition
Dietitian/Nutritionist
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