People who are fond of eating health conscious food know how zucchini vegetable is and what are its benefits (zucchini benefits). This vegetable, which became popular from America and then Italy, is now eaten in many ways around the world. But many people still do not know it and its benefits properly. If you also do not know what is zucchini, then know how this green and yellow colored vegetable is useful for our health.
What is Zucchini Called
Zucchini is a variety of summer squash that falls under the category of green vegetables. It is also called Courgetti. It is part of the family Cucurbitaceous of cucumbers, spaghetti squash and melons. This vegetable found in summer is dark green in color and it looks like a long cylinder shape. Many times people confuse it with cucumber because it looks like a cucumber, but its skin is like a pumpkin. In Hindi, zucchini is also called tori or thick tori by many people. They are sold in the market as long as eight inches, but in the field they can be up to 3.2 feet or one meter long. It is usually green and yellow in colour.
Although zucchini is eaten as a vegetable, but in botany it is kept in the category of fruit.
Zucchini Nutritional Value – Nutritional Value of Zucchini
Zucchini is rich in many types of vitamins, minerals and anti-oxidants, but its sugar, fat and calorie content is very low. Water and fiber are very high in this vegetable. There are 94.79 grams of water per 100 grams of zucchini and 17 kcal of energy. Apart from this, it is also rich in vitamin A, folate, potassium, magnesium, phosphorus. Vitamin K is also present in it, along with calcium, iron, zinc are also present.
Benefits of Eating Zucchini
1. Heart Health
2, Weight Loss
3. For eyesight
4. For Blood Sugar
5. For Digestion
6. For Blood Pressure
7. For Asthma
8. For the Bones
9. To prevent cancer
10. For pregnancy
Benefits of Zucchini-
According to research, eating zucchini improves heart health. The fiber, potassium and carotenoids present in zucchini keep blood pressure, cholesterol under control, due to which the heart also keeps working properly.
Because both water and fiber are high in zucchini, it is also considered a good food for weight loss. Due to the high fiber content, the stomach feels full for a long time after eating them and there is no appetite. Not only this, it also comes under the category of low calorie food in terms of calories and hence it is included in diet food.
Zucchini has both beta carotene and vitamin C, and both of them are considered very important for eyesight. Certain antioxidants, including vitamin C, lutein, zeaxanthin, vitamin E, manganese and zinc, are considered essential for healthy eyes and clear vision. Almost all these things are present in Zucchini. To improve eyesight, along with exercise, it is beneficial to increase the intake of things like green leafy vegetables, carrots, fish, almonds.
For Blood Sugar
Zucchini is very low in carbohydrates. This is the reason why its consumption can control sugar. Fiber is also present in zucchini, so after eating it, the sugar in the blood does not increase rapidly. Symptoms of diabetes can be avoided by including green vegetables like zucchini in the diet.
Zucchini has both soluble and insoluble fiber and fiber-rich food is always good for the stomach. Along with this, water is also abundant in this green vegetable, which makes it a vegetable that makes digestion smooth. It is good to eat zucchini vegetable for proper functioning of stomach, intestines and digestive system. This avoids the condition of constipation. Eating zucchini can also be added to the home remedy to increase digestion power.
For Blood Pressure
To reduce BP, such things should be included in the food and drink in which potassium is found. Potassium controls blood pressure and potassium is also present in zucchini. In such a situation, patients of blood pressure should also include zucchini in their diet.
Eating zucchini is beneficial for asthma patients because it contains many other effective antioxidants along with vitamin C. Due to vitamin C, zucchini also has anti-inflammatory properties that give relief from asthma.
Zucchini is also very useful in keeping bones healthy and strong. Zucchini is also high in magnesium and phosphorus, both of which are considered essential for bones. Also, calcium is also present in zucchini, which is most important for bones. By eating zucchini, the bones will remain strong, it also strengthens the teeth.
Zucchini contains carotenoids such as lutein and zeaxanthin, which have been found to be useful in cancer, especially breast cancer. Many researches have revealed that the risk of breast cancer can be reduced by a diet that contains antioxidants.
In addition, zucchini contains both the biochemical compounds cucurbitacin B and E, and they, along with other antioxidants, have also been found to fight cancer. The direct use of zucchini in cancer is yet to be researched, but the antioxidants present in it have been found to be useful for cancer.
Beneficial in Pregnancy
There are many such nutrients in zucchini that are essential for a woman during pregnancy. In addition to a variety of minerals and vitamins, zucchini is an excellent source of folate and potassium, both of which are essential for keeping mother and baby healthy during pregnancy. Including it in the diet during pregnancy can also reduce stomach problems like constipation in women at this time.
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How to Use Zucchini
Zucchini is such a vegetable that can be eaten alone or mixed with any other vegetable. Its best feature is that it can also be eaten raw and can also be eaten by steam, bake, grill, fry.
- Zucchini can be eaten raw, with the peel cut into cubes or slices and eaten as a salad.
- Do not eat only the end part of the zucchini.
- You can eat it after peeling and mixing it with salads of other things.
- It can be eaten as a pizza topping or by putting it inside a wrap.
- Health savvy people can steam zucchini and eat it directly or add it to mixed vegetable soup recipes.
- In Indian style, people make zucchini sabzi with all spices like gourd, luffa and eat it as a fried vegetable.
- Zucchini can be cut into long slices and eaten by grilling directly on the tandoor or it can be wrapped in spices and fried on the pan.
Zucchini is a vegetable that is very versatile and can be eaten and fed in many ways. Known as Summer Squash, Kurjet, Zucchini, Badi Lorai, this vegetable (Benefits of Zucchini) is beneficial for many reasons and can also be included in the diet for strong bones from fat loss diet plan. Is. It is also recommended to eat for heart health to pregnancy and many lifestyle diseases.