Zucchini, also known as Courgette, is a member of the gourd family. Its delicate texture and subtle flavour makes it more appealing. Generally, green or yellow zucchini is used to make a variety of meals. Similar to other fruits and vegetables, zucchini is low in calories but high in water content and satiating fiber, which can help you feel fuller for longer. It has a great nutritional profile which includes potassium, manganese, and vitamin C. In this write-up, we will discuss the top 8 zucchini health benefits and best recipes to try.
Zucchini Health Benefits
1. High in Antioxidants
Zucchini contains several antioxidant compounds like lutein, zeaxanthin, vitamin C and beta-carotene. These antioxidants help combat free radicals and oxidative stress, reducing inflammation and protecting cells from damage. The antioxidants in zucchini may help lower the risk of chronic diseases like heart disease and cancer.
2. Excellent Source of Vitamin C
One cup of raw zucchini provides over 35% of the recommended daily intake for vitamin C. Vitamin C is an essential antioxidant that boosts immune health, promotes collagen production for healthy skin and wounds, and helps absorb iron from plant foods.
3. Good Source of Potassium
Zucchini is a good source of the mineral potassium, providing over 10% of the RDI per cup. Potassium works by preventing the effects of sodium to help regulate blood pressure. It also supports bone health, muscle function and heart health. The potassium in zucchini may help reduce the risk of high blood pressure and stroke.
4. Improves Heart Health
Improving heart health is one of the most effective zucchini health benefits. With its mix of antioxidants, potassium, vitamin C and fiber, zucchini may help improve several markers of heart health. The nutrients in zucchini can help lower blood pressure, regulate cholesterol levels and prevent plaque buildup in arteries.
5. Supports Healthy Vision
The carotenoid antioxidants lutein and zeaxanthin found in zucchini play an important role in eye health. They help protect the eyes from damage caused by blue light and aging. Eating more zucchini can help boost lutein and zeaxanthin levels to promote healthy vision and potentially lower the risk of age-related eye diseases.
6. Aids Digestion
Next in our list of zucchini health benefits is that it helps digestion. Zucchini is high in water and fibre, which helps improve digestion in several ways. The fibre adds bulk to stool and helps food move through the gut. The water content also helps keep you hydrated most of the time.
7. Helps Control Blood Sugar
The fibre in zucchini helps slow down the digestion of carbohydrates, leading to a more gradual rise in blood sugar after meals. The phytonutrients in zucchini may also improve insulin sensitivity. Maintaining steady blood sugar levels is crucial for diabetes management and zucchini may aid in this process.
Best Zucchini Recipes
Now that you know about the zucchini health benefits, let’s have a look at the best recipes you can try to get the benefits.
1. Zucchini Fritters
These crispy baked zucchini fritters make delicious appetisers or side dishes.
Ingredients:
- Two cups grated zucchini
- Half cup whole wheat flour
- One egg
- Three cloves garlic, minced
- One fourth cup parmesan cheese
- One teaspoon baking powder
- Salt and pepper to taste
Preparation
- First mix all ingredients together until they get well combined.
- Then form small patties and place them on a greased baking sheet.
- Bake at a temperature of over 400°F for twenty minutes until the colour becomes golden brown.
- You can eat it with a Greek yoghurt dip.
2. Creamy Zucchini Soup
Creamy soup is one of the best ways to get the zucchini health benefits. This simple yet delicious soup highlights the fresh flavour of zucchini.
Ingredients:
- One tablespoon olive oil
- One onion, diced
- Three garlic cloves, minced
- Four cups chopped zucchini
- Four cups vegetable broth
- One fourth cup fresh dill
- Half cup Greek yoghourt
- Salt and pepper to taste
Preparation
- Fry the onion and garlic until they get soft.
- Then you need to add zucchini and vegetable broth into that.
- Simmer for ten to fifteen minutes until the zucchini is tender.
- Remove it from heat and stir in fresh dill and Greek yogurt.
- After that you need to blend the soup to make it smoother.
3. Zucchini Bread
Enjoy the nutrition of zucchini in a sweet bread that makes for a healthy breakfast or snack.
Ingredients:
- Two cups grated zucchini
- One fourth cup honey or maple syrup
- One fourth cup coconut oil, melted
- One teaspoon vanilla extract
- Two eggs
- One to two cups wheat flour (whole)
- One teaspoon baking soda
- Half teaspoon cinnamon
- One fourth teaspoon nutmeg
Preparation
- To make zucchini bread, you need to mix the wet ingredients together at first.
- Then stir in the dry ingredients until them get mixed well.
- After that pour that mixture into a greased loaf pan.
- Bake at 350°F for 45-55 minutes.
- Keep it for sometime to let it cool before slicing.
Conclusion
The antioxidants, vitamins, minerals and fiber are the reasons for zucchini health benefits. The healthy recipes we mentioned above can help boost your nutrient intake and lower inflammation. Despite all the benefits, it is not suitable for smokers, pregnant or lactating women, or people who have had angioplasty.
