Zucchini are among the most popular summer vegetables, they are easy to prepare and can be tasted in a thousand ways, both cooked and raw. Zucchini are a source of vitamins and mineral salts, they also contain amino acids that our body needs to form proteins.
Don't store avocado like this: it's dangerousZucchini are among the most popular summer vegetables, they are easy to prepare and can be tasted in a thousand ways, both cooked and raw. Zucchini are one source of vitamins and minerals, they also contain amino acids that are needed by our body to form proteins.
If you love zucchini, bring them to the table while they are in season. Maybe you are lucky enough to be able to collect them directly in your garden. With a healthy diet you can make the most of the properties and benefits of zucchini and all seasonal vegetables.
Let's find out the nutritional valuesi, i health benefits and calories from zucchini.
Index
Zucchini, nutritional values
The nutritional values shown in the Inran tables refer to raw courgettes. 100 grams of zucchini according to these data, they bring to our body above all water which is the main component of these vegetables, together with fiber (1,2 grams), carbohydrates (1,4 grams) and soluble sugars (1,3 grams).
Zucchini is a source of mineral salts, in fact, they provide our body with 22 mg of sodium, 264 mg of potassium, 0,5 mg of iron, 21 mg of calcium and 65 mg of phosphorus. They are also a source of vitamins as 100 grams of raw courgettes contain 11 mg of Vitamin C and 6 dig of Vitamin A retinol equivalent.
Among amino acids present in zucchini we find lysine, arginine, tyrosine and tryptophan. Here the complete Inran table.
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Zucchini, calories
Zucchini is a very light and low-calorie vegetable. 100 grams of raw zucchini in fact bring to our body only 11 calories. Keep in mind that calories can increase depending on how you cook and season the zucchini, in that case you will also have to count the calories of the seasonings (olive oil, for example).
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Zucchini, properties and benefits
Zucchini are among the lowest calorie vegetables. They do not contain neither saturated fat nor cholesterol. Their peel is a good source of fiber, substances useful for the proper functioning of the intestine.
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Let's not forget that courgettes are rich in antioxidants among which we find carotenoids and lutein. These are compounds that help counteract the action of free radicals, protecting our body from aging.
In addition, courgettes help to provide our body with folates (6% RDA per 100 grams of courgettes) which are very important for mother and baby during pregnancy as they help prevent spina bifida.
Il potassium it is one of the most important elements for health contained in zucchini since this substance is a friend of the heart, helps reduce blood pressure and heart rate by counteracting the effects of sodium.
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Let's not forget that the flowers are also consumed from zucchini, which in turn are a source of fiber. Fried courgette flowers are certainly not light but we can also use them and eat them raw in salads or as a sauce for pasta.
In general, it is important to include courgettes in your diet because they help keep us healthy, reduce cardiovascular risk and could help reduce the risk of running into problems with prostate in men as well as to reduce for all the symptoms of rheumatoid arthritis, aspects not to be underestimated that science is already investigating.
Marta Albè
