Zucchini

Health Benefits of Zucchini (courgette).

  • Zucchini is one of the very low calorie vegetables; provides only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is a good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
  • Zucchinis have anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 180 Trolex Equivalents (TE) per 100g, the value which is far below some of the berries, and vegetables. Nonetheless, the pods are one of the common vegetables included in weight reduction and cholesterol control programs by the dieticians.
  • Furthermore, zucchinis, especially golden skin varieties, are rich in flavonoid poly-phenolic antioxidants such as carotenes, lutein and zea-xanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease processes.
  • Courgette holds relatively moderate amounts of folates; provides 24 µg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately during early pregnancy it can help prevent neural tube defects in the fetus.
  • It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.
  • Fresh fruits are rich in vitamin A; provide about 200 IU per 100 g.
  • Fresh pods, indeed, are a good source of anti-oxidant vitamin-C. They provide about 17.9 µg or 30% of daily-required levels per 100 g.
  • In addition, they contain moderate levels of B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.

 

See the table below for in depth analysis of nutrients:
Zucchini (Cucumis pepo), raw with skin,
Nutrition value per 100 g.(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 17 Kcal <1%
Carbohydrates 3.11 g 2.5%
Protein 1.21 g 2%
Total Fat 0.32 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 1 g 3%
Vitamins
Folates 24 µg 6%
Niacin 0.451 mg 3%
Pantothenic acid 0.204 mg 5%
Pyridoxine 0.163 mg 13%
Riboflavin 0.094 mg 7%
Thiamin 0.045 mg 4%
Vitamin A 200 IU 7%
Vitamin C 17.9 mg 30%
Vitamin E 0.12 mg <1%
Vitamin K 4.3 µg 4%
Electrolytes
Sodium 8 mg 0.5%
Potassium 261 mg 5.5%
Minerals
Calcium 16 mg 1.6%
Iron 0.37 mg 5%
Magnesium 18 mg 4%
Manganese 0.177 mg 8%
Phosphorus 38 mg 5%
Selenium 0.2 µg <1%
Zinc 0.32 mg 3%
Phyto-nutrients
Carotene-ß 120 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 2125 µg