(Zucchini) Courgette Benefits

As one of the foods for the digestive system, soothing the digestive tract is one of the courgette benefits.

There are several properties of courgette which makes it quite valuable in cases of ailments such as cardiovascular diseases, inflammation of the colon and indigestion.

It is popularly known as zucchini and quite similar to the cucumber. However, botanically, it is much similar to squash.

It is noteworthy that all varieties of courgette (Zucchini) have a yellow or whitish pulp similar to the cucumber, but somewhat solid in consistency.

Among vegetables, its delicate flavour and its dietary and therapeutic properties have given the zucchini a well-deserved reputation.

Related species: Curcurbita people L., var. Giromontina

Other names: Zucchini, vegetable marrow, Golden Zucchini, Italian squash

French:     Courgette

Spanish:   Calabacìn, Zapallo

German:   Zucchini

It is widely cultivated in Mediterranean countries, North America and the Netherlands.

Courgette Properties and Indications

Courgette or zucchini has its own characteristics, however, it is still a species of squash. For instance, its beta-carotene content is somewhat small while other squash are very rich in the important vitamin precursor.

However, courgette on the other hand, contains 1.16% protein, an amount similar to other squash.

Both zucchini and squash are very low in sodium, fat and calories. However, squash is the lower in the two nutrients.

Zucchini composition

Energy                =                 14.0 kcal = 60.0 kj

Protein                 =                 1.16 g

Carbohydrate     =                 1.70 g

Fiber                     =                 1.20 g

Vitamin A            =                 34.0 μg RE

Vitamin B₁           =                 0.070 mg

Vitamin B₂           =                 0.030 mg

Niacin                  =                 0.567 mg NE

Vitamin B₆           =                 0.089 mg

Folate                  =                 22.1 μg

Vitamin B₁₂        =                 ___

Vitamin C            =                 9.00 mg

Vitamin E            =                 0.120 mg ∝-TE

Calcium               =                 15.0 mg

Phosphorus        =                 32.0 mg

Magnesium         =                 22.0 mg

Iron                      =                 0.420 mg

Potassium           =                 248 mg

Zinc                     =                 0.200 mg

Total Fat              =                 0.140 g

Saturated Fat     =                 0.029 g

Cholesterol         =                 ___

Sodium                =                 3.00 mg

% Daily Value provided by 100 grams of this food. This is based on a 2,000 calorie diet

SEE ALSO: Health Benefits of Pistachio Nuts 

Percentage Composition

Fiber                    =                 1.20%

Minerals              =                 0.520%

Carbohydrates   =                 1.70%

Fat                       =                 0.140%

Protein                 =                 1.16%

Water                   =                 95.3%

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Courgette Benefits to health

Zucchini provides various health benefits and may be suitable for the following diets: paleo, vegan, low-carb, keto etc. One of the good things about zucchini is that, based on taste preferences, it can be prepared in many different ways.

Many may prefer it as vegetable, but it is a fruit.

High in antioxidants

Zucchini is highly rich in antioxidants which help maintain a healthy level of free radicals. An imbalance in free radicals may damage the fatty tissue in the body, DNA, and also proteins. This can cause serious health issues.

Antioxidants help maintain and benefit health and since courgette is high in antioxidants, consuming zucchini might help protect an individual from eye-related disorders, cardiovascular diseases, skin disorders and several types of cancer.

Courgette helps aid digestion

As mentioned above, soothing the digestive tract is one of the courgette benefits. This is because courgette can help facilitate healthy digestion in so many ways.

First of all, it is enriched with water, containing 95.3% of water per 100 g of raw edible portion. Water is quite essential for facilitating or improving digestion. This is because water in the diet help soften stools and also help to make them easier to pass, thereby preventing constipation.

Courgette also contains soluble and insoluble fiber. Insoluble fiber help keep the gut healthy and improve good digestion.

One important thing to note here is that, according to one 2015 article, it states that dietary fiber are capable of aiding digestion and also helps in reducing one’s risk for various chronic conditions such as type 2 diabetes, some types of cancer and cardiovascular disease.

Bring down blood sugar levels

Courgette is quite low in carbohydrates. In essence, reducing blood sugar levels is another one among courgette benefits since diets low in carbohydrates seem to improve blood sugar levels and might even reduce the need for medication for individuals suffering from type 2 diabetes.

Again, one 2015 meta-analysis of studies,  according to medical news today, concluded that fiber present in vegetables and fruits could bring down blood sugar levels and also reduce one’s risk of developing type 2 diabetes.

Good for the eye

Zucchini consumption also may help improve eye health. For instance, courgette is enriched with vitamin C, and the good thing is, it is also an antioxidant.  Studies reveal that vitamin C presence in fruits and vegetables can reduce one’s risk of developing eye diseases such as cataracts and age-related macular degeneration (AMD).

Furthermore, courgette benefits also lie in antioxidants lutein and zeaxanthin which also help in reducing person’s risk of developing cataracts and AMD.

Good for heart health and circulation

As stated earlier, studies have shown that fruits, vegetables and other diets that are high in fiber can help reduce one’s risk of developing coronary heart disease.

Zucchini helps provide water soluble fiber pectin. Pectin is capable of lowering bad cholesterol and lipid levels in a person’s blood.

Additionally, courgette is high in potassium, which helps in managing high blood pressure. It is quite imperative as high blood pressure is a risk for heart attack, peripheral artery disease, heart failure, kidney failure and stroke.

Zucchini is quite versatile as anybody can eat it whether raw or cooked. It Works quite well in different dishes, including Salads, soups, stir-fries etc.

On courgette benefits, courgette is remarkable for its emollient properties because of its mucilage content. It is highly diuretic and all the above mentioned properties make it of value in case of the following:

Cardiovascular diseases such as hypertension, coronary disease and arteriosclerosis.

Weight loss treatments: it provides very little fat and calories, but relatively high in protein.

Dyspepsia or indigestion, irritable bowel, colitis, gastritis, and colitis (inflammation of the colon).

Preparation and Use

1. Cooked in a variety of dishes. It is delicious fried but retains a great deal of oil.
2. Puree: Finely chopped courgette is boiled in somewhat diluted soy or milk beverages and, then placed in a blender. You may add corn-starch as a thickener.

There are so many courgette benefits to the health. Most importantly, it is high in antioxidants and can improve digestion, heart health, eye health and also lower a person’s blood sugar levels.

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