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One of the most versatile foods for its nutritional properties is zucchini or Cucurbita pepo. Do you know the properties of zucchini? Vegetables are excellent allies in gastronomy, so they cannot be missing in your kitchen.

This article will explain the full potential of this delicious vegetable with a mild flavor, but with a contribution of vitamins and minerals, which benefit your health.

  • Scientific name : Cucurbita pepo
  • Family : Cucurbitaceae
  • Class : Magnoliopsida
  • Species : Cucurbita pepo; L., 1753
  • Kingdom : Plantae
  • Order : Cucurbitales

Zucchini properties

Zucchini is a precious gift of nature and an excellent ally for weight loss. Its contribution of water and fiber gives a feeling of satiety and reduces appetite, which reduces the figure. Among its main properties are:

  • It has vitamins A, E, B, and C. The contribution of vitamin C is used when the zucchini is consumed raw or lightly steamed. Zucchini provides energy thanks to its content of vitamins from group B6.
  • Excellent source of antioxidants. Its contribution to vitamin A and C reduces oxidative damage and free radicals.
  • It is a diuretic. Increases urine production.
  • 95% of zucchini is water
  • It has fewer calories than pumpkin, just 15 cal.
  • It has pectin, cellulose, omega 3, carotenoids.

Health Benefits of Zucchini

It is a very easy vegetable to give to children because its flavor and texture make it possible for children to taste it, taking advantage of its properties.

On the other hand, it is one of the vegetables that does not make you fat. However, its benefits are not limited to weight control, and here we present the main benefits.

It is used for a weight loss diet.

Zucchini has a significant contribution of water, but with a high level of vitamins and minerals. At the same time, it has fiber, which gives satiety and reduces appetite.

Its few calories make it one of the vegetables that cannot be missing from your table if you want to lose weight.

Reduce the cholesterol

This vegetable has antioxidant properties and is also rich in rutin (family of flavonoids). This protects you against bad cholesterol since it reduces its levels and counteracts the risk of atherosclerosis.

Take care of bone health.

It has nutrients that favor the formation and strengthening of bones, among which are iron, calcium, phosphorus, and magnesium. It also has a low amount of minerals such as zinc, sodium, manganese, selenium, and copper.

 Control blood pressure

This delicious and versatile vegetable controls blood pressure levels. In such a way that those who suffer from hypertension can feel safe when consuming it, it has minerals that regulate blood pressure.

This vegetable provides you with a dose of potassium and magnesium, which allows a better distribution of body fluids and regulates blood pressure, reducing the incidence of acute myocardial infarction. Its consumption is recommended for hypertensive patients.

Promotes intestinal flora

Zucchini has a good supply of fiber, which favors intestinal health and is recommended for patients with digestive problems.

How to consume zucchini?

Zucchini is a protagonist in the Mediterranean diet, in this sense, the way of preparation does not matter, be it roasted, baked, stewed, in sauce, etc. 

There are different types of courgettes, mini courgettes, ideal for salads due to their soft texture.

Green courgettes are long and are used in the Mediterranean diet, ideal for baking or roasting. In addition, you can find light, yellow, round, and flower zucchini. The consumption of some of them will depend on tastes or preferences.

Zucchini contraindications

This vegetable provides you with many benefits and has no side effects.

Even so, it is good not to abuse its consumption. Remember that it has a significant contribution of fiber that counteracts constipation, but excessive consumption can cause diarrhea, especially in children.

On the other hand, patients with kidney failure should consult their doctor to determine if consumption is convenient since having diuretic properties can cause discomfort.

In conclusion, zucchini is a vegetable that should be added to the diet because it is delicious and versatile and because it has properties that make it very beneficial for health.