Officially, zucchini (Cucurbita pepo), or courgettes are a summer squash plant. Like all marrow squashes it is considered a fruit. However MOST generally treat it as a vegetable, usually cooked and eaten as a savory dish or accompaniment. The flowers are also edible and are often deep-fried and/or eaten stuffed.

History and Origin
Zucchini, like all squash, has its ancestry in the Americas, specifically Mesoamerica.
C. pepo is one of the oldest, if not the oldest domesticated species. The oldest known locations are in southern Mexico in Oaxaca 8,000–10,000 years ago and Ocampo, Tamaulipas, Mexico about 7,000 years ago.

Nutrient Database - USDA (United States Department of Agriculture)

Reference Values for Nutrition - FDA U.S. Food and Drug Administration

Aids digestion - Zucchini aids digestion due to its high content of water and fiber, which helps soften stools and promotes regular bowel movements, preventing constipation. The soluble fiber also supports a healthy balance of "good" gut bacteria.

Promotes weight loss - Zucchini promotes weight loss because it is low in calories but high in water and fiber, which helps you feel full and satisfied. It can be used to replace higher-calorie ingredients, such as pasta, and its versatility allows for easy incorporation into many meals.

Cardiovascular health - Zucchini supports cardiovascular health by helping to regulate blood pressure and lower cholesterol through its high content of potassium and soluble fiber, specifically pectin. Its antioxidants, such as carotenoids, also reduce inflammation and oxidative stress, which can protect against heart disease.

Eye health - Zucchini supports eye health due to its high levels of antioxidants like lutein and zeaxanthin, which accumulate in the retina to protect against conditions like age-related macular degeneration and cataracts. It also contains vitamin C and beta-carotene (which converts to vitamin A), further supporting vision and cell development in the eyes. Additionally, its high-water content can help keep eyes hydrated.

Strengthens the immune system - Zucchini strengthens the immune system due to its high content of vitamins, particularly vitamin C, and antioxidants like carotenoids, lutein, and zeaxanthin. These nutrients help the body fight off invaders, repair tissues, and protect cells from damage. Additionally, zucchini supports immune health through its fiber content, which promotes a healthy gut microbiome, and its anti-inflammatory properties.

Boosts energy - Zucchini boosts energy because it is an excellent source of B vitamins like B6, riboflavin, and folate, which are crucial for your body's energy production by metabolizing carbohydrates and proteins. It also helps fight fatigue by supporting mental cognition and other brain functions.

Prevents anaemia - Zucchini contains vitamin B6, iron and vitamin C — a trio that can help prevent anaemia. This condition occurs when your cells aren't getting the oxygen they need from red blood cells. “Low levels of vitamin B6 and iron can cause anaemia,” shares Whitson. “And vitamin C helps your body absorb iron more efficiently.

Rich in antioxidants - Zucchini is rich in antioxidants like vitamin C, beta-carotene, lutein, and zeaxanthin, which help protect your body from damage caused by free radicals and support various health benefits, including improved skin and eye health. The highest concentration of these beneficial compounds is found in the skin.

Eat the skin for better benefit - Eat zucchini skin for better benefits, as it contains a high concentration of important nutrients like vitamin C, B6, fiber, and antioxidants like lutein and zeaxanthin, which are beneficial for eye, skin, and digestive health. Just be sure to wash the skin thoroughly before cooking and note that if the skin has an extremely bitter taste, it should be discarded due to potential high levels of a toxic compound. 

Helps keep eyes strong - Beta-carotene, vitamins A and C

Enhances Digestion - High in both water and Fiber

Zucchini supports the immune system because it contains high levels of Vitamin C and antioxidants, including Vitamin A (beta-carotene), lutein, and zeaxanthin, which help protect cells and regulate immune responses. These nutrients protect cells from damage by free radicals and help to signal the immune system to respond to infections and injuries effectively.

Zucchini supports bone health by providing Vitamin K, which helps regulate calcium balance and promotes bone protein production, and manganese, which aids in bone cartilage and collagen formation. The magnesium and potassium in zucchini also contribute to strong bones, with magnesium helping to activate Vitamin D and regulate calcium, and potassium potentially improving bone mineral density.

Zucchini supports heart health - High fiber, (soluble fiber Pectin), potassium, rich in carotenoids.

Zucchini promotes heart health primarily through its potassium content, which helps regulate blood pressure by counteracting high-sodium effects and dilating blood vessels. Additionally, zucchini provides beneficial fiber (including soluble pectin), which lowers LDL "bad" cholesterol, and contains heart-healthy antioxidants and minerals like magnesium.

Zucchini aids weight management because it is a very low-calorie, high-water, and high-fiber vegetable that promotes satiety (feeling full). By providing volume and fiber with few calories, zucchini helps reduce overall calorie intake, regulate digestion, and control hunger, making it an excellent and versatile food for a healthy weight loss diet.

Reduces blood sugar levels - Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes

Zucchini - From Wikipedia, the free encyclopedia

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