Zucchini Nutrition Facts & 8 Incredible Health Benefits

In addition to nutrition, the health benefits of zucchini (also called as courgette) for the body has not been so widely studied, but there are few studies about the benefits of this pumpkin on animals. In addition to the studies that have been conducted over the whole pumpkin not look specifically just zucchini. As an antioxidant, zucchini is a good source of manganese, vitamin C, and vitamin A which is an antioxidant. In addition there are also other antioxidants such as lutein and zeaxanthin. Activity of antioxidants in zucchini including stable, which is evident from the results of a study on the antioxidant activity of zucchini that has been frozen. To get the benefits of antioxidants in whole zucchini so it's good we consume not only meat but also the skin and seeds.

Zucchini contain a number of vitamins B complex (B1, B2, B3, B6, folate, and choline), and dietary fiber is beneficial in regulating blood sugar levels. From the results of studies in experimental animals showed anti-inflammatory benefits in the cardiovascular system and digestive tract, which is derived from omega-3 (found in seeds zucchini), carotenoids lutein compounds, zeaxanthin, and beta-carotene, as well as anti-inflammatory compound from the class of polysaccharides, namely homogalacturonan. The presence of a combination of antioxidant and anti-inflammatory that is contained in the zucchini so it is quite logical to say the benefit of these foods as anticancer. To get complete zucchini nutrition facts, you can read it below.

Zucchini nutrition facts

Zucchini (Squash, summer, includes skin, raw) nutritional value per 100 gr
Based on USDA Nutrient data base

Energy : 17 kcal
Carbohydrates : 3.11 g
Protein : 1.21 g
Total Fat : 0.32 g
Cholesterol : 0 mg
Dietary Fiber : 1 g
Total sugars : - g
Water : - g

Folate : 24 µg
Niacin : 0.451 mg
Riboflavin : 0.094 mg
Thiamin : 0.045 mg
Vitamin A : 200 IU
Vitamin B6 (Pyridoxine) : 0.163 mg
Vitamin C : 17.9 mg
Vitamin E (alpha-tocopherol) : 0.12 mg
Vitamin K : 4.3 µg

Calcium : 16 mg
Iron : 0.37 mg
Magnesium : 18 mg
Potassium : 261 mg
Phosphorus : 38 mg
Sodium : 8 mg
Zinc : 0.32 mg

Carotene-ß : 120 µg
Crypto-xanthin-ß : 0 µg
Lutein-zeaxanthin : 2125 µg

Saturated fatty acids : - g
Monounsaturated fatty acids : - g
Polyunsaturated fatty acids : - g

8 incredible health benefits of zucchini

  1. Full of nutrients: Zucchini has a very high water content (95%), a good amount of lutein, lutein for the eyes. It also contains vitamin B6, riboflavin and manganese nutrients that have important functions in the human body. 

  2. Lowering blood pressure: Zucchini is also beneficial to help lower blood pressure, thanks to the content of potassium and magnesium. Therefore, consume zucchini regularly is ideal for those who suffer from hypertension, or high blood pressure. It can also help prevent arteriosclerosis, a condition in which blood vessels from hardening due to the blood pressure is too high.

  3. Preventing cancer: high fiber content in zucchini helps prevent carcinogens down in the large intestine, and therefore, helps healthy bowel movements. In addition, Vitamin A, C and folic acid, which is a powerful anti-oxidant present in zucchini, destroying carcinogens that can cause various types of cancer. 

  4. Helps to avoid heart attacks and strokes: One cup of zucchini contains about 10% of the recommended daily requirement of magnesium, it also helps reduce the chances of heart attack and stroke. It also contains folic acid, vitamins lowered homocysteine ​​fatal, prevent heart disease and thrombosis, ie blood clots.

  5. Lowering Cholesterol: Zucchini beneficial to help lower cholesterol levels in the body. Fiber helps with the acid produced by the liver to help digest fat in the body. Cholesterol is used to produce more acid levels in the body thus reduced. 

  6. Contains beta-carotene: Another very important element is that the zucchini contain beta-carotene. This vitamin is located in the skin and other parts so as to get the maximum intake, zucchini skin should not be peeled before cooking. But hygiene remains to be prioritized so make sure you've washed the zucchini until clean.

  7. Low calorie: Benefits zucchini very large, especially for those who are restricting calorie intake. Zucchini has a low calorie content is very useful for those who are running the diet program.

  8. Help cure asthma: Vitamin C is found in the zucchini, is a powerful antioxidant and has anti-inflammatory properties that help to cure asthma.
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Writen by: Mr Soed - Sunday, March 23, 2014