Zucchini Nutritional Value – Health Guide
Zucchini-Facts and Benefits
Zucchini is a variety of squash grown in temperate climates is used for its culinary flavours. This vegetable is easy to cultivate and can also be home grown it is an actual fruit that is used as a vegetable in various cuisines.
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Zucchini Nutrition Facts
- A zucchini has more potassium than a banana.
- It is a source of dietary fiber.
- It is rich in folic acid that controls the formation of homocysteine.
Benefits of Zucchini
- It helps in managing weight loss due to its low calorie content and high levels of water present in it.
- Helping in burning more calorie than consumed.
- Zucchini is also known for is cancer prevention properties.
| Principle | Nutrient Value | Percentage of RDA |
| Energy | 17 Kcal | <1% |
| Carbohydrates | 3.11 g | 2% |
| Protein | 1.21 g | 2% |
| Total Fat | 0.32 g | 1% |
| Cholesterol | 0.32 g | 0% |
| Dietary Fiber | 1 g | 3% |
| Vitamins | ||
| 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% |
| Electrolytes | ||
| Sodium | 8 mg | 0.5% |
| Potassium | 261 mg | 5.5% |
| Minerals | ||
| 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% |
| Phyto-nutrients | ||
| Carotene-ß | 120 µg | — |
| Crypto-xanthin-ß | 0 µg | — |
| Lutein-zeaxanthin | 2125 µg | — |
Apart from being a delicacy to savour, zucchini is also a vegetable loaded with nutrients. Here are a few health benefits that zucchini provides. Cholesterol is used in the production of bile acids, thereby reducing the amount of cholesterol formed in the blood. The presence of vitamin A and C helps in preventing the blood from being oxidised, thus preventing the cause of atherosclerosis. The fibre present in zucchini aids in faster digestion and metabolism, thus helping in burning more calories than consumed. It has high magnesium content; a one-cup serving of zucchini consists of 10% of the daily recommended value of magnesium, ideal for dietary intake. The risk of heart attacks and strokes is greatly reduced due to the presence of magnesium in zucchini. Amino acid breaks down to form homocysteine, a dangerous compound that causes blockage in the heart, leading to cardiovascular disease. The anti-oxidants present in Vitamin A and C and the dietary fibre present in zucchini help in de-rooting the carcinogenic substances in the body. Carcinogenic compounds in the body are the cause of malignant cancers such as colon cancer, lung cancer, and breast cancer. Blood sugar levels can be controlled by consumption of zucchini as it has an abundance of zinc, magnesium, fibre, and pectin that break the sugar in the blood level keeping it under control. A good vision has become increasingly difficult to attain as people spend the majority of their time glued to televisions, computer screens, or their latest smart phones. This green vegetable helps to cool the cells of the eyes, and vitamin A promotes healthy eye sight. It is also recommended by doctors for a healthy, hydrated skin, and it prevents ageing of the skin.
Interesting Facts
Zucchini Nutritional Value is Increased by the Natural Presence Of Potassium and Magnesium which help to Boost Energy Levels!
Selection and Storage
Handle Zucchini carefully; they’re thin-skinned and easily damaged. To pick the freshest zucchini, look for a firm heavy squash with a moist stem end and a shiny skin. Smaller squash are generally sweeter and more tender than larger ones.
Store Zucchini in a plastic bag in the refrigerator crisper for 4 to 5 days. Do not wash until ready to use.
Zucchini Weight Loss Tip
Zucchinis are great for diets as well because they can be Prepared Simply and don’t require Excessive fats, Sugars or Salt in order to taste great.
How To Enjoy Zucchini
Zucchini
Zucchini is vegetable that can be enjoyed raw or even as a part of a dish. It can be baked in the microwave with feta cheese and other grilled vegetables and be served as a healthy green salad. Zucchini can be added to Italian cuisines as it enhances the flavour of the dish while giving it a little crunch to it. Stuffed zucchini is a classic delicacy which is prepared by stuffing the zucchini with peppers, cheese and herbs that will entice your taste buds. The Egyptian civilization people like their zucchini as a part of a dish cooked in garlic and tomato puree.
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