Healthy Foods List: Zucchini

Zucchini is a member of the summer squash family that is high in fibre and nutrients.

It is a delicious summer vegetable and boasts a soft, white flesh and a delightful, mild flavour. The oblong-shaped vegetable has smooth, edible yellow or green peels and belongs to the Cucurbitaceae family, like cucumbers and melons.

Health Benefits of Zucchini

Zucchini contains fibre, vitamins, and minerals that together contribute to various health benefits. 

Why zucchini is good for digestion

Zucchinis have plenty of soluble and insoluble fibre, which is known to help move the food through your gut. The soluble fibre content may help to maintain healthy cholesterol levels, which is good for heart health. For those with type 2 diabetes, zucchini can help regulate blood sugar levels when used as a substitute for traditional grains (e.g. zucchini noodles with pasta sauce).

Nutrient Breakdown of Zucchini (per 1 large)

  • Fiber: 4g
  • Protein: 4g
  • Vitamin A: 13% of your Daily Value (DV)
  • Vitamin C: 92% of your DV
  • Vitamin K: 17% of your DV
  • Thiamine (Vitamin B1): 10% of your DV
  • Riboflavin (Vitamin B2): 27% of your DV
  • B6 (Vitamin B6): 35% of your DV
  • Folate (Vitamin B9): 23% of your DV
  • Magnesium: 14% of your DV
  • Iron: 6% of your DV
  • Phosphorus: 12% of your DV
  • Potassium: 24% of your DV
  • Manganese: 28% of your DV
  • Copper: 8% of your DV
  • Antioxidants: Carotenoids, including lutein and zeaxanthin

Incorporating Zucchini into Meals

Zucchini's versatility shines in various culinary applications. We like to make zucchini noodles and we often roast it, add it to omelette fillings, or steam it.  

Nutritionist's Tip

Adding shredded or diced zucchini to meat sauce, scrambled eggs and other meals increases the fibre content.

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