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 Benefits of Zucchini

  Last Updated : Jan 25,2021

Benefits of Zucchini

If you are trying to go healthy, it’s time to turn towards a nourishing vegetable – zucchini. Alco called Courgette, it originated in America and belongs to species Cucurbita pepo. Available in  yellow, light green and dark green colour it resembles cucumber a lot. The most interesting part is zucchini is a fruit, but in culinary terms it is used as a vegetable. Another fact is that all parts of zucchini are edible – right from the seeds to the flesh and even the skin. You can in reality just wash the Zucchini well and use it.

Learn more about the size and shape of zucchini and within how many days is it harvested…. Also learn the art of chopping and slicing it along with cutting into cubes and slices and long strips as well.

Once mastered this, learn the art of cooking with zucchini.

Here we will discuss how much zucchini can benefit us…. Want to know about its calories, fat and carb values along with some nutrients it is rich in?

7 Amazing Health Benefits of Zucchini, Healthy Indian Zucchini recipes

1. Weight Loss : Don’t be surprised. Zucchini, as a matter of fact, is a water-filled low calorie vegetable which is sure to keep you full for long time. Looking at its calorie count, a cup of chopped zucchini (around 120 g) gives only 19 calories. The amount of fat it contains is very negligible. It does have a good dose of fiber too.

It can be considered as a low carb, non-starchy vegetable which can be a healthy addition to weight loss diets and low carb diets. Combine zucchini with sprouts and red and yellow pepper to make a healthy salad like Zucchini Bell Pepper and Sprouted Moong Salad. This can be enjoyed as a healthy snack in evening time. It is sure to satiate you and avoid reaching out for those unhealthy deep-fried snacks.

Zucchini, Bell Pepper and Sprouted Moong Salad

Zucchini, Bell Pepper and Sprouted Moong Salad

Want to try an appetizer using zucchini. Give a try to Zucchini and Carrot Clear Soup.

Zucchini and Carrot Clear Soup

Zucchini and Carrot Clear Soup

2. Enhances Heart Health : Zucchini, like apple and pear, are rich in fiber pectin. This is a polysaccharide responsible for lowering cholesterol and keeping your arteries free of plaque. This further reduces the chances of stroke.

Zucchini itself is also low in cholesterol and sodium along with being a good source of potassium (314.4 mg / cup), which promotes nerve and cardiac health. Learn about other potassium rich foods. Moreover, zucchini also abounds in folate – a key nutrient which helps to reduce homocysteine levels and reduce the risk of high blood pressure and heart attacks. You can learn the art of pairing it with other veggies to make a healthy creation like Broccoli and Zucchini in Red Capsicum Gravy.

Broccoli and Zucchini in Red Capsicum Gravy
Broccoli and Zucchini in Red Capsicum Gravy

3. Improves Digestion : Zucchini’s water content plays the major role here. The high water content is necessary to bind stools and enhance its easy movement through the digestive tract. This is the same reason why zucchini is suggested for digestive ailments like constipation, Irritable Bowel Syndrome (IBS) and leaky gut syndrome.

Thus it would be more sensible to avoid those high amounts of carbs by way of sugar and maida based products, especially after a party, and opt for healthy ingredients like zucchini. Try a healthy high fiber lunch salad like Masoor, Beets Zucchini Pepper Lunch Salad. Masoor is good to make up for your protein needs, zucchini to add water without calories and fats and also carbs, while Pepper and Beet are need to add on antioxidants to reduce inflammation.

Masoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish MealMasoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish Meal

4. Builds Immunity & Disease Fighting Ability : Zucchini is a fruit which is high in vitamin C similar to citrus fruits like orange, lemon, sweet lime, amla etc. This high vitamin C helps fight free radicals and reduce oxidative damage to cells. It builds white blood cells (WBC), our immune cells, and protects us against common diseases like cold and cough along with providing protection against different types of cancer.

To benefit the most from its vitamin C, toss it with your favourite ingredient as soon as you chop or slice it. This is because vitamin C is a highly volatile nutrient which is lost on exposure to air. Try the Rocket Leaves Zucchini Red Pumpkin Salad – it’s a storehouse of many nutrients including antioxidants.

Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad

Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad

5. Controls Diabetes : Managing blood sugar well needs high fiber and less carbs. Zucchini fulfils both these criteria. Additionally it has a glycemic index of 15, which qualifies it as a low glycemic index food. These type of foods raise the blood sugar levels gradually and thus should be included in a diabetic diet.

Try and avoid peeling its skin to benefit the most from its fiber content, as most of the fiber often lies just beneath the skin and of course in seeds too. Broccoli Spinach and Zucchini Stir-fry is a nourishing treat, truly worth trying. 

Broccoli, Spinach and Zucchini Stir- Fry

Broccoli, Spinach and Zucchini Stir- Fry

6. Improve Skin Health : Anti-ageing creams, lotions and medicine are a big market these days. Everyone wants to look at least 10 years younger than their age. But if you want your skin to glow healthily as you age, what do you need from diet? The answer is water and antioxidants…. These are found the maximum in fruits and veggies. Zucchini is also one amongst them.

Zucchini is rich in water (which hydrates the skin) and antioxidants – lutein and zeaxanthin (which exhibit powerful anti-ageing property). They help ward off the free radicals from the body, which otherwise cause damage at cellular level. These antioxidants will protect the skin cells from free radical attack and give that glowing skin you really yearn for. So turn to nature for a naturally radiant skin.

You also get good amounts of vitamin C from zucchini as mentioned earlier. This nutrient is a must to make collagen which gives the skin its elasticity. So go wrinkle-free with zucchini by including it in the form of recipes like Mushroom Broccoli Baby Corn and Zucchini Salad with Honey Orange Dressing. This salad is a storehouse of various antioxidants which are sure to boost your health.

Mushroom, Broccoli, Baby Corn and Zucchini Salad with Honey Orange DressingMushroom, Broccoli, Baby Corn and Zucchini Salad with Honey Orange Dressing

7. A Pregnant Women’s Wise Choice : Zucchini has so much to offer for the to-be-mum and growing fetus. Water (to avoid constipation), folate (for brain development), potassium (to balance the excess sodium if any) and vitamin C (for healthy skin).

A mother-to-be who needs to eat nutrient dense meals, can include Zucchini in form of salads (as shared above) and also try a simple nutrient dense fare like Zucchini Theplas. While some amount of vitamin C will be lost in cooking, they can benefit from the other nutrients it abounds in.

Zucchini Thepla

Zucchini Thepla

Try these tested recipes and you will overcome the notion that zucchini can be used only in continental and baked dishes with loads of cheese. You just need to put in some efforts to modify the ingredients you buy and stock, along with your daily cooking style to go healthy. It’s so simple… Try it!

Nutritive Information for Zucchini :

1 Cup of chopped zucchini is about 120 grams
RDA stands for Recommended Daily Allowance.

Energy – 19 calories
Protein – 1.4 g
Carbohydrate – 4 g
Fat – 0.2 g
Fiber – 1.1 g

See full nutritional details of zucchini in Zucchini glossary click here.

benefits of zucchini

This is one of the most fabulous ways to consume sprouted moong. Teamed up with Vitamin C rich colourful capsicums, juicy zucchini and yummy apples, the fibre rich sprouts turn into a terrific treat for your taste buds. Apple adds a nice fruity note to the Zucchini and Bell Pepper Sprouted Moong Salad, while lemon adds a zesty tanginess. Enjoy this salad immediately after tossing, while the textures are still crisp and fresh. Cabbage and Moong Dal Salad , Lemony Yoghurt Salad , Lettuce and Apple Salad With Lemon Dressing , Lettuce and Paneer Salad in Sesame Dressing , Orange Sesame Tabbouleh , Pear, Apple and Date Salad with Orange Dressing , Sprouts, Spring Onion and Tomato Salad , Stir-fried Paneer, Broccoli and Baby Corn Salad and Whole Masoor Salad are few more nutritious salads to enjoy during pregnancy.
When it comes to cooking, a little know-how can take you a long way and help you create an unending range of innovative foods, such as Broccoli and Zucchini in Red Capsicum Gravy. Here, look at how red capsicum lends itself to prepare a delectable gravy that is not only flavourful but healthy too, being rich in antioxidants, vitamin A and E. Adding broccoli, baby corn and zucchini imparts an exotic international touch to this subzi.
Get set for an exhilarating medley of colours, flavours and textures! Your meal gets healthier when you bring more colours to the table as colourful veggies are loaded with antioxidants. That’s just what’s been done in this awesome Masoor, Beets, Zucchini, Peppers Lunch Salad. The fact that the veggies are sautéed in healthy, omega-3 rich olive oil adds to its goodness! Adding low-fat, protein-rich whole masoor to the salad makes it more mealy – you can even increase the amount of masoor in the salad if you wish. To this lovely combo of ingredients, we have also added some crumbled feta, to boost the excitement quotient! Feta cheese, made of goat’s milk is full of healthy fat and protein. It is a wonderful addition to any salad, so you can always keep some handy. Pack these ingredients together in box, while packing the lemony dressing in another. Toss them together just before having for lunch. You can also try other one-dish meal salads like Healthy Vegetable and Sprouts Lunch Salad , Mixed Sprouts Beetroot Healthy Lunch Veg Salad or Rajma Vegetable Healthy Lunch Salad .
Juicy zucchini and scrumptious red pumpkin cubes are tossed together with mushrooms and sea salt, to make a delicious and filling salad. Vibrant rocket leaves and succulent feta cheese add to the goodness of this lunch salad, while a tongue-tickling dressing with herbs and garlic adds to the fun! The Rocket Leaves, Zucchini and Red Pumpkin Healthy Lunch Salad is chock-full of anti-oxidants and nutrients like vitamin C . Feta cheese gives you a good dose of protein while rocket leaves give you iron , and flax seeds contribute cholesterol-lowering omega-3 fatty acids . Make sure the sautéed ingredients are cooled completely before you add the other ingredients. Also, pack the dressing in a separate container and toss them all together just before serving. You can also try Mixed Sprouts Beetroot Healthy Lunch Veg Salad or Antioxidant, Protein Rich Healthy Lunch Salad .
A creative way to include nutritious veggies into your diet, the Broccoli, Spinach and Zucchini Stir-Fry is a treat for your taste buds, with a burst of colours and herby flavours. The combination of vegetables like broccoli, spinach and zucchini with other crunchy delights like cabbage and capsicum tremendously increases the vitamin A and folic acid content of this recipe, while also offering a range of textures to relish.
This unique salad features a selection of exotic ingredients, which are semi-cooked with onions and garlic and dressed in a tangy, herby and sweet dressing of honey and orange juice. We have chosen a multi-textured combination of ingredients for this salad – capsicum for crunch and colour, baby corn for its tenderness, broccoli for its mealy texture, zucchini for its juiciness and mushroom for its chewiness. Perked up with a garnish of lettuce and a dressing that is bursting with flavour, these ingredients turn into an exotic treat that will amaze you. Serve the Mushroom, Broccoli, Baby Corn and Zucchini Salad with Honey Orange Dressing immediately after preparation, and make sure the cooked ingredients cool down before tossing in the dressing. Try your hand at other interesting salads like the Chick Pea Salad with Mint Dressing and the Fruit and Vegetable Salad with Apple Dressing .
 by Tarla Dalal
Zucchini, a vegetable that you generally tend to associate with continental dishes and baked recipes, fits beautifully into our all-time desi favourite – the humble thepla! The whole wheat flour dough is enriched with zucchini, ginger and garlic, and in a unique twist, we also put a little dried herbs and seasonings into it. This gives the Zucchini Thepla a very exciting, fusion flavour. Do not rest the dough for too long as it will get watery and you will not be able to roll it properly. Be generous with the oil while cooking, or you might end up with dry and hard theplas. Serve this delicious thepla with pickles and raita or dips . You can try exciting options like the Herbed Curd Dip and the Mustard Chilli Pickle .
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