Zucchini, also known as courgette, comes from the gourd family. It is characterised by its mild flavour and tender texture. Zucchini can be green or yellow, and is often used in cooking various dishes. Due to its nutritional profile that includes vitamin C, manganese and potassium, it has many health-promoting qualities. Zucchini may help with weight loss as well as heart and eye health. Read on to know more about the nutrition and health benefits of zucchini.

What are the benefits of eating zucchini?

Zucchini is rich in essential nutrients such as vitamin C, vitamin A, potassium and folate. These nutrients play crucial roles in immune function, vision, heart health and cell division, says dietician Sannya A Arora.

Here are some of its primary health benefits:

1. Weight management

Zucchini is low in calories, making it a great option for those looking to maintain or lose weight. It provides bulk meals without adding excess calories.

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2. Keeps you hydrated

Zucchini has a high water content, which helps to keep you hydrated. This can be especially beneficial for those who struggle to drink enough water.

3. Promotes digestive health

Zucchini is a good source of dietary fiber, which promotes digestive health. Fiber can help to prevent constipation, regulate blood sugar levels, and contribute to a feeling of fullness, which can aid in weight management.

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4. Antioxidant properties

Zucchini contains antioxidants, including vitamin C and beta-carotene, which help to protect the body and cells from damage caused by free radicals. Antioxidants play a role in reducing inflammation and lowering the risk of chronic diseases, says the expert.

5. Heart health

The potassium content in zucchini is beneficial for the heart. Potassium helps to regulate blood pressure by balancing the effects of sodium and supporting proper muscle and nerve function.

6. Eye health

The presence of vitamin A and lutein in zucchini contributes to eye health. These compounds are essential for maintaining good vision and may help protect against age-related macular degeneration.

How to eat zucchini?

Zucchini is a popular and nutritious vegetable that adds a mild, versatile element to many dishes. Whether you are looking to boost your vegetable intake or explore creative ways to cook, zucchini is a great option. The best way to eat zucchini depends on personal preference and the type of dish you’re in the mood for.

Can you eat zucchini every day?

Incorporating a variety of vegetables into your daily meals is a healthy eating practice, and zucchini can be a nutritious addition, says the expert. However, it is important to maintain a diverse diet that includes a range of fruits, vegetables, proteins, whole grains and other essential nutrients to ensure you’re getting a broad spectrum of nutrients. Here are some tips for including zucchini in your daily diet:

1. Incorporate into meals

Add zucchini to stir-fries, pasta dishes, casseroles or soups. Its mild flavour allows it to complement a wide range of recipes.

2. Snacking

Enjoy zucchini as a snack by slicing it into thin strips and dipping it in hummus.

3. Grilling or roasting

Grill or roast zucchini as a side dish or part of a vegetable medley. This cooking method enhances its natural flavours.

4. Zucchini noodles

Use zucchini noodles (zoodles) as a substitute for traditional pasta.

5. Salads

Include raw or lightly cooked zucchini in salads for added crunch and freshness.

What are the side effects of eating too much zucchini?

Zucchini is generally a safe and healthy vegetable to consume, and most people can enjoy it without any adverse effects. However, like any food, there are a few considerations to keep in mind –

1. Allergies

Some individuals may be allergic to certain vegetables, including zucchini. If you experience symptoms such as itching, swelling or difficulty breathing after consuming zucchini, you should seek medical attention.

2. Oxalates

Zucchini, like many vegetables, contains oxalates. In some individuals, excessive intake of oxalates can contribute to the formation of kidney stones. If you are prone to kidney stones, it’s advisable to moderate your intake of high-oxalate foods, although zucchini is not among the highest-oxalate vegetables.

3. Digestive issues

Eating large quantities of zucchini, especially raw, might cause digestive discomfort in some individuals. This is because zucchini contains fiber, and consuming too much fiber in a short period can lead to bloating, gas or diarrhea.

4. Pesticides and contaminants

If you’re not buying organic zucchini, it’s a good idea to wash and/or peel the skin, as conventionally grown zucchini may have pesticide residues. Washing vegetables thoroughly can help reduce the risk of ingesting any contaminants.

While zucchini is a healthy vegetable, it’s important to maintain balance in your diet and not overly rely on any single food.