Zucchini (Courgette) Nutrition And Health Benefits

Zucchini nutrition

Zucchini (courgette) nutrition and health benefits includes supporting weight loss, helps in taking care of cardiovascular system, helps curing asthma and helping to improve digestion. Zucchini also helps to maintain eye health, and supporting the formation of collagen. Other zucchini (courgette) nutrition and health benefits includes strengthening bones and teeth and supporting pregnancy.

Food and nutrition had taken the front burner when it comes to healthy living and Fruits and herbs, seeds, vegetables and nuts are all playing their role in all of this, knocking out diseases and sicknesses and setting many free from the clutches of death.


What Are Zucchini (Courgette)?

Also called courgette, zucchini has its origin in America and is available in yellow, light green, and green color. The shape of this small summer squash resembles that of a ridged cucumber and features numerous seeds. Some cultivators also produce zucchini in rounded or bottle shapes.

When used for food, zucchini (courgette) are usually picked when under 20 cm (8 in) in length, when the seeds are still soft and immature. Mature zucchini can be a metre long or more. The larger ones are often fibrous. A zucchini with the flowers attached is a sign of a truly fresh and immature fruit, and it is especially sought after for its sweeter flavor.

Zucchini (Courgette) Health Benefits.

Cardiovascular System:

Zucchini is low in cholesterol, fat, and sodium but has good amounts of potassium which are the basic requirements for heart health. The abundant amounts of vitamin folate or magnesium helps eliminate and break down amino acids like homocysteine; notably reducing the risks of high blood pressure, strokes and heart attacks.

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Collagen Formation:

Zucchini plays the same role as water does when it comes to getting a good radiant skin. Due to high water content, Vitamin-C and riboflavin, maturation of collagen speed up leaving you with fresh skin. It also hydrates your skin since zucchini is 95% water. “Try it.


Courgette hold relatively moderate amounts of folates; provides 24 µg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately during early pregnancy it can help prevent neural tube defects in the fetus.

Bones and Teeth Health:

Not just Vitamin-A and Vitamin complex-B, the fruits is also rich in Vitamin K. This helps the bones and teeth to strengthen. As already mentioned above, Zucchini is also rich in magnesium which contributes to the improvement of muscle contractions when mixed with calcium.

Cure Asthma:

Zucchini is a good source of Vitamin C and Copper. Its anti-inflammatory properties make it a good fighting agent against respiratory problems; keeping the lungs clear and open, Zucchini can be said to have what it takes to keep asthma at bay.

Weight Loss:

You might be surprised to know that consuming zucchini will help you lose weight considerably. It is extremely low in calories, but it gives you the feeling of being full. Therefore, it is a great way to satisfy your appetite without grabbing calories or starting a crash diet plan.

Eyes Vision

Zucchini offers good content of phytonutrients such as lutein, Beta-carotene which is converted into Vitamin-A in the body. Vitamin-A is essential in the development of active cells in the body and maintaining good eye vision.

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Stops Cancer:

Zucchini is one of the very low-calorie vegetables; provide only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is an excellent source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.

Digestive System:

Summer squashes like courgette help maintain the digestive system. Ever had constipation or bloating after a weekend trip with friends? Consuming high amounts of carbohydrates can result in preventing the digestive from working smoothly. If your body doesn’t get the required amounts of fiber to ensure proper excretion, it can lead to rather problematic syndromes if not treated soon.

Containing essential nutrients and electrolytes, it protects the human body from anti-inflammatory problems. Also, as discussed above, the high water content acts as a natural constipation relief preventing from IBS and ulcer-related diseases. 

zucchini nutrition

Zucchini (Courgette) Nutrition.

Zucchini (courgette) are low in food energy (approximately 71 kilojoules or 17 kilocalories (or “food calories”) per 100 grams (3.5 oz) fresh zucchini) and contain useful amounts of folate (24 μg/100 g), potassium (261 mg/100 g), and provitamin A (200 IU [10 RAE]/100 g). 

See the table below for an in-depth analysis of Zucchini (courgette) nutrition. (Cucumis pepo), raw with skin, Nutrition value per 100 g. (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 17 Kcal <1%
Carbohydrates 3.11 g 2.5%
Protein 1.21 g 2%
Total Fat 0.32 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 1 g 3%
Folates 24 µg 6%
Niacin 0.451 mg 3%
Pantothenic acid 0.204 mg 5%
Pyridoxine 0.163 mg 13%
Riboflavin 0.094 mg 7%
Thiamin 0.045 mg 4%
Vitamin A 200 IU 7%
Vitamin C 17.9 mg 30%
Vitamin E 0.12 mg <1%
Vitamin K 4.3 µg 4%
Sodium 8 mg 0.5%
Potassium 261 mg 5.5%
Calcium 16 mg 1.6%
Iron 0.37 mg 5%
Magnesium 18 mg 4%
Manganese 0.177 mg 8%
Phosphorus 38 mg 5%
Selenium 0.2 µg <1%
Zinc 0.32 mg 3%
Carotene-ß 120 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 2125 µg
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Heads-up: Zucchini nutrition, especially golden skin varieties, is rich in flavonoid polyphenolic antioxidants such as carotenes, lutein, and zeaxanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease processes.

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