Zucchini, its micronutrient components, phytonutrient components, its fibre content, its type, its culinary uses and therapeutic advantages

Description :   Zucchini is a nutrient dense food belongs to Cucurbitaceae family. The name zucchini is derived

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Zucchini is a nutrient dense food belongs to Cucurbitaceae family. The name zucchini is derived from an Italian word ‘zucca’ that means squash. It is loaded with various imperative nutrients that offer numerous health benefits.

Types

Zucchini present in various forms. Below points will discuss about some popular types of zucchini and their characteristics –

Black zucchini: It is very common type of zucchini. It has dark green coloured skin and white flesh

Gold rush: this type of zucchini has golden colour

Zucchini Gadzukes: this type of zucchini is green in colour and has green coloured ridges

Aristocrat: this type of zucchini is also green in colour and has waxy skin

Nutritional profile

• It contains lesser amount of carbohydrate thus considered as a low glycemic food
• It contains desirable amount of fibres
• It contains negligible amount of protein as well as fat and it is totally free from cholesterol
• Whereas it is loaded with several important vitamins like Vitamin A, Vitamin C, Vitamin K, Vitamin B1, B2, B3, B5, B6 and B9
• It is also packed with various important trace elements such as calcium, phosphorus, potassium, manganese, magnesium, copper, selenium and zinc          

Biological activities

Antioxidant activity

• Its micronutrient and phytonutrient components are responsible for protecting the body from free radical induced oxidative damages as they has antioxidant activities
• It plays vital role in preventing cellular damages thus improves cellular activities, which ultimately promotes wellbeing
• It is also associated with improving the functionality of immune cells, which subsequently strengthen the defense mechanism of body and decreases the susceptibility of becoming ill

Anti-inflammatory activity

• It contains various imperative components like superoxide dismutase, glutathione dismutase, Vitamin A, Vitamin C all of which exert anti-inflammatory activities and help in decreasing the level of inflammatory mediators in body that prevent inflammation
• It also helps in preventing swelling and pain

Anti-carcinogenic activity

• It plays vital role in suppressing the growth of cancerous cells in body by exerting anti-carcinogenic activity
• It is very effective for decreasing the prevalence of colon cancer

Health benefits

Role on digestive health

• Individual who suffer from indigestion should include zucchini in their diet as it plays vital role in promoting the activity of digestive system
• It is very effective for preventing flatulence, bloating and abdominal cramp
• Its fibre component is responsible for improving bowel movement that helps in preventing constipation
• It is also very helpful for improving colonic health
• It helps to improve gut health as well
• Moreover its consumption is extremely useful for dealing with abdominal issues

Role on metabolism

• Being a good source of B vitamins especially Vitamin B1, B2, B3 and B6 its consumption is thought to be very effective for promoting metabolism
• It helps to keep an individual energetic by boosting up the energy level of body
• It is also related with preventing general weakness and fatigue

Role on circulation

• It plays vital role in maintaining healthy circulation
• Its folic acid components are accountable for the maturation of RBC that improves circulation in many folds
• Its potassium component helps in decreasing hypertension, which also promotes circulation

Role on weight management

• Regular consumption of zucchini is very much helpful for weight reduction
• Its high fibre content and water content are responsible for providing a felling of stomach fullness, which helps to reduce appetite and prevents over eating as a result regulate the energy balance of body and facilitates weight reduction
• It contains very less amount of fat as well thus its consumption does not increase the risk of gaining weight as it helps to fulfill the hunger with very few calories

Role on vision

• Consumption of zucchini is very much helpful for improving overall eye health as it contains significant amount of Vitamin A
• It is also rich in lutein and zeaxanthin, which exert antioxidant activities that protect the eye from oxidative damages hence reduces the susceptibility of eye disorders
• It plays significant role in improving vision as well especially in dim light
• It helps to    Read more