Nutrition alert: Here’s what a 100-gram serving of zucchini contains

The zucchini, often relegated to a supporting role in summer side dishes, is a nutritional champion waiting to be discovered. Don’t be fooled by its unassuming appearance! This versatile veggie packs a surprising punch of vitamins, minerals, and essential nutrients.

Whether you’re a seasoned health enthusiast or simply looking to add variety to your diet, zucchini deserves a starring role on your plate. Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals helped us delve deep into the zucchini’s impressive nutritional profile, exploring the vitamins and minerals it offers, and its potential health benefits.

Nutritional Profile of Zucchini

– Calories: 17 kcal
– Carbohydrates: 3.11 grams
– Dietary Fibre: 1 gram
– Sugars: 1.7 grams
– Protein: 1.21 grams
– Fat: 0.32 grams
– Vitamin C
– Vitamin A
– Vitamin K
– Vitamin B-complex (including B1, B2, B3, and B6)
– Calcium
– Phosphorus
– Iron
– Potassium
– Magnesium
– Copper
– Manganese
– Antioxidants (including beta-carotene and lutein)

Zucchini is rich in antioxdants (Source: Freepik)

Health Benefits of Zucchini

– Weight Management: Zucchini is low in calories and high in water and fibre, making it a great addition to weight loss or weight management diets.

– Digestive Health: The fibre content in zucchini supports healthy digestion, prevents constipation, and promotes regular bowel movements.

– Eye Health: Zucchini is rich in vitamin A and antioxidants like lutein and zeaxanthin, which are beneficial for maintaining good vision and reducing the risk of age-related macular degeneration.

– Heart Health: The potassium content in zucchini helps regulate blood pressure, reducing the risk of heart disease and stroke.

– Anti-Inflammatory Properties: Zucchini contains antioxidants and anti-inflammatory compounds that may help reduce inflammation in the body, potentially lowering the risk of chronic diseases like heart disease and arthritis.

– Blood Sugar Control: The fibre and water content in zucchini can help regulate blood sugar levels, making it a suitable option for individuals with diabetes or those at risk of developing the condition.

Can Diabetics Consume Zucchini?

Zucchini is a low-glycemic vegetable that can be included in diabetic diets. Its fibre content helps stabilise blood sugar levels and its low carbohydrate and calorie content make it a suitable choice for managing diabetes, said Singhwal.

Is Zucchini Beneficial for Pregnant Women?

Zucchini can be beneficial for pregnant women as it provides essential nutrients like folate, which is important for fetal development, explained Singhwal. Its high water content also helps prevent dehydration, a common concern during pregnancy.

Is Zucchini Beneficial for Pregnant Women? (Source: Freepik)

Things to Keep in Mind

– Allergies: Some individuals may be allergic to zucchini, although it’s relatively rare.
– Sugar Content: Zucchini contains natural sugars, but in moderate amounts that are generally not a concern.
– Overconsumption: Eating too much zucchini can lead to digestive issues like bloating or gas due to its fibre content. Moderation is key.
– Medication Interactions: Individuals on specific medications should consult a doctor before incorporating large amounts of zucchini into their diet, as it may interact with certain medications.

Myths and Facts

– Myth: Zucchini can make you gain weight.
– Fact: Zucchini is low in calories and can actually aid in weight loss or weight management when included as part of a balanced diet.

– Myth: Zucchini can replace medication for certain health conditions.
– Fact: While zucchini is nutritious, it should not replace prescribed medications for managing medical conditions. It can complement a healthy lifestyle but is not a substitute for medical treatment.

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