Vietnamese people don’t eat much
Zucchini is a type of squash in the family Cucurbitaceae, the same family as watermelons, cantaloupe, and cucumbers.
Zucchini can be up to 1 meter long but are usually harvested when immature – usually less than 20 cm in size.
Although zucchini is often thought of as a vegetable, botanically it is classified as a fruit. There are many varieties of zucchini, there are yellow zucchini and green zucchini.
For a long time, in many parts of the world, zucchini has been used in folk medicine to treat colds, aches and other ailments. However, not all of its uses are scientifically proven.
Here are 11 scientifically proven zucchini benefits.
1. Rich in nutrition
Zucchini is rich in vitamins, minerals and other beneficial plant compounds.
One cup (223 grams) of cooked zucchini provides:
– Calories: 17
– Protein: 1 gram
Fat: less than 1 gram
– Carbs: 3 grams
– Sugar: 1 gram
– Fiber: 1 gram
Vitamin A: 40% of the Recommended Daily Intake (RDI)
– Manganese: 16% RDI
– Vitamin C: 14% RDI
– Potassium: 13% of the RDI
– Magnesium: 10% RDI
– Vitamin K: 9% of the RDI
– Folate: 8% of the RDI
– Bronze: 8% RDI
– Phosphorus: 7% RDI
– Vitamin B6: 7% of the RDI
– Thiamine: 5% RDI
In addition, zucchini also contains small amounts of iron, calcium, zinc and several other B vitamins.
In particular, the rich vitamin A content of zucchini can promote eye health and support the immune system.
Raw zucchini has the same nutrient content as ripe zucchini, but with less vitamin A and more vitamin C. (Vitamin C is a nutrient that tends to be reduced with cooking.)
Zucchini is a type of squash in the family Cucurbitaceae, the same family as watermelons, cantaloupe, and cucumbers.
2. Contains a lot of antioxidants
Zucchini is also rich in antioxidants.
Antioxidants are beneficial plant compounds that help protect your body from damage by free radicals.
Nipple skin is particularly rich in carotenoid antioxidant compounds – such as lutein, zeaxanthin and beta-carotene.
These substances may benefit the eyes, skin, and heart, as well as provide some protection against certain types of cancer, such as prostate cancer.
Research indicates that the rind of zucchini contains the highest levels of antioxidants. Yellow zucchini may contain slightly higher levels of antioxidants than light green zucchini.
Zucchini is also rich in antioxidants.
3. Supports a healthy digestive system
Zucchini can promote healthy digestion in a number of ways.
Zucchini contains a lot of water, which can help soften stools. This makes stools easier to pass and reduces the risk of constipation.
Zucchini also contains both soluble and insoluble fiber.
Insoluble fiber adds bulk to the stool and helps food move through the intestines more easily, reducing the risk of constipation. This benefit will be doubled if you drink enough water.
Meanwhile, soluble fiber feeds beneficial bacteria in the gut. In turn, these friendly bacteria produce short-chain fatty acids (SCFAs) that nourish the intestinal cells.
Furthermore, SCFAs may help reduce inflammation and symptoms of certain intestinal diseases, such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
Zucchini can promote healthy digestion.
4. May Lower Blood Sugar
Zucchini may help lower blood sugar in people with type 2 diabetes.
Each cup of cooked zucchini (232 grams) has 3 grams of carbs. This means zucchini is a great alternative for people looking to reduce their carb intake. Zucchini can be shredded or sliced to replace spaghetti, linguini, or lasagna in Western dishes.
Low-carb diets can significantly lower blood sugar and insulin levels, reducing the need for medication in people with type 2 diabetes.
Moreover, the fiber of zucchini helps stabilize blood sugar levels, preventing blood sugar spikes after meals. Diets high in fiber from fruits and vegetables – including zucchini – have consistently been linked to a reduced risk of type 2 diabetes.
The fiber found in zucchini can also help increase insulin sensitivity, which in turn can also help stabilize blood sugar levels.
Additionally, animal studies show that zucchini peel extract may help lower blood sugar and insulin levels. This may be due to the powerful antioxidants present in the peel.
However, more human studies are needed before definite conclusions can be drawn.
Zucchini is a great alternative for those looking to reduce their carb intake.
5. May Improve Heart Health
Zucchini may also contribute to improved heart health. The high fiber content of zucchini is the main reason for this benefit.
Studies show that people who eat a lot of fiber have a lower risk of heart disease.
Pectin, a type of soluble fiber found in zucchini, is particularly effective at lowering levels of total cholesterol and “bad” LDL cholesterol.
In a review of 67 studies, consuming at least 2–10 grams of soluble fiber per day for 1–2 months reduced total cholesterol by 1.7 mg/dl and 2.2 mg/dl on average. “bad” LDL.
Zucchini is also rich in potassium, which can help reduce high blood pressure by dilating blood vessels. Healthy blood pressure is associated with a reduced risk of heart disease and stroke.
What’s more, a diet rich in carotenoids — substances found in zucchini — is particularly protective against heart disease.
Zucchini may also contribute to improved heart health.
6. May be good for the eyes
Adding zucchini to your diet can boost eye health.
Part of the reason is that zucchini is rich in vitamin C and beta-carotene – two nutrients important for eye health.
Zucchini also contains the antioxidants lutein and zeaxanthin. Research shows that these antioxidants can build up in the retina, helping to improve vision and reduce the risk of age-related eye diseases, such as macular degeneration.
Additionally, a diet rich in lutein and zeaxanthin may also reduce your chances of developing cataracts, which can lead to vision loss.
Shredded zucchini can be used in place of spaghetti.
7. May aid in weight loss
Eating zucchini regularly can help you lose weight. This fruit is high in water and has a low calorie density, which can help you feel full. Its fiber content can also reduce hunger and cravings.
What’s more, studies show that eating more fruits and vegetables is associated with weight loss and a slower rate of weight gain over time.
Eating non-starchy, dark green or yellow vegetables – which have a similar nutritional profile to zucchini – seems to be especially beneficial for weight loss.
Eating zucchini regularly can help you lose weight.
8-11. Other potential benefits
Zucchini may provide a number of other benefits:
– Supports bone health: Zucchini is rich in the antioxidants lutein and zeaxanthin, as well as vitamin K and magnesium, all of which may help strengthen bones.
– Prevent cancer: Test-tube and animal studies indicate that zucchini extract may help kill or limit the growth of certain cancer cells. However, more studies in humans are needed to confirm this.
Prostate health support: Animal research shows that zucchini seed extracts may help limit prostate hyperplasia, a disease that causes the prostate gland to enlarge and often causes urinary and sexual difficulties. in older men.
– Good for thyroid function: Tests on rats show that zucchini peel extract can help keep thyroid hormone levels stable.
Zucchini is processed into a beautiful dish.
How to add zucchini to your diet
Zucchini is very versatile and can be eaten raw or cooked. Here are a few ways to incorporate zucchini into your meals:
– Add raw zucchini to salads.
– Stew zucchini with other summer fruits and vegetables to make ratatouille.
– Stuff the zucchini with rice, lentils or other vegetables, then bake.
– Saute zucchini with olive oil.
– Boil zucchini and mix it into soup.
– Grill or saute the zucchini with some garlic and oil.
– Breaded and fried zucchini.
Grate zucchini to replace spaghetti, or slice to replace lasagna pieces.
In some cultures, zucchini flowers are also considered a delicacy. You can deep-fry the squash flowers or sprinkle them on top of salads, soups and stews.
Conclude
Zucchini is a versatile squash that is rich in vitamins, minerals, and plant compounds. Zucchini may offer a number of health benefits, from improved digestion to a reduced risk of heart disease.
Zucchini can support bones, thyroid and prostate.
If curious, try adding this soothing vegetable to your diet today.
(Source: Healthline)
at Blogtuan.info – Source: cafebiz.vn – Read the original article here