Health Benefits of Zucchini
Introduction To Zucchini:
Zucchini, also known as courgette is a low calorie, nutrient-rich vegetable available in the market in different colors such as green, light green and yellow. Botanically, zucchini is a fruit but it is treated as a vegetable and cooked as a savory dish.
It is native to America and today it is popularly used in the various parts of the world. Zucchini is packed with an array of powerful nutrients which makes it such an amazing and healthy food ingredient.
Let's have a look at the myriad health benefits of eating zucchini:
Low In Calories:
Zucchini is beneficial for weight-watchers due to its low calorie and high water content. One cup of raw zucchini, approximately 125 grams, contain just
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When you eat zucchini, dietary fiber present in it absorbs water in the stomach, swells up and keeps you full for a longer period of time.
Therefore, you can substitute calorie-dense foods with zucchini in order to promote weight loss and to discourage overeating.
Loaded With Plenty Of Nutrients:
Zucchini has a remarkable nutrient richness which makes it advantageous for overall human health.
It is an excellent source of two essential minerals which include manganese and copper. Moreover, zucchini is a good source of other minerals too such as potassium, calcium, magnesium, zinc, phosphorus and iron.
In the category of vitamins, zucchini is a great source of B-vitamins which include vitamin B1, B2, B3, B5, B6 and B9. Besides B-complex vitamins this vegetable is also a decent source of vitamin C and vitamin K.
Zucchini is low in saturated fat, cholesterol and sodium, thus, by making it a regular part of your dietary regimen, you can enhance the nutrient value of your diet.
A Great Food Ingredient For Diabetics:
If you are a diabetic, zucchini should definitely be on your food list. This amazing vegetable has a low calorie count, good amount of dietary fiber , low starch content and low glycemic index that helps in reducing high blood glucose
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As zucchini is a good source of these vital minerals it makes the muscles and cells insulin sensitive and helps in better glucose control.
Rich In Antioxidants:
Zucchini is a good source of various natural antioxidants such as vitamin C, zinc and manganese. These antioxidants interfere with the action of dangerous free radicals and protect the cells of the body against damage.
Besides this, zucchini also contains carotenoids lutein and zeaxanthin that play a crucial role in protecting vision. These antioxidants further protect against cataracts and age-related macular degeneration.
Studies have also confirmed retention of antioxidant properties in zucchini after boiling and freezing. In fact its antioxidant function increases after boiling.
Getting your daily dose of antioxidants from zucchini can protect your body against diseases and disorders which include Alzheimer's disease, cancer, arthritis and high blood glucose level.
Treats
These intensely hot products of summer are overflowing with flavour and lycopene – an antioxidant that may secure against a few cancers. They additionally convey a wealth of vitamins A and C, potassium, and phytochemicals.
These vegetables are packed with nutrients and contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene, which is vitamin A. She hated losing out on a great loss of vitamins and minerals that are essential by not eating these vegetables. She ate on average 2 cups of beans which is a good source of fiber and folic acid, but she overindulged and should eat more green vegetables. She also consumed 2 34 cups of starchy vegetables, which is under her goal.
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Diabetes is chronic metabolic disease characterized by high blood glucose and insulin resistance resulting in hyperglycaemia and affects approximately 347 million people worldwide (WHO, 2013). Prevention and treatment often include being physically active, maintaining a healthy body weight, eating a healthy diet and avoiding saturated fat and tobacco use (WHO, 2013). However, studies have recently shown that carbohydrate consumption may be a risk factor for the development of the disease. The quality of carbohydrates has been of particular interest in many studies because of the rate of digestion and blood glucose response (Manuel-y-Keenoy et al, 2012). Carbohydrates that cause a rapid elevation in blood glucose (high GI) may have unfavorable metabolic effects compared to carbohydrates that cause a slow elevation in blood glucose (low GI) (Similia et al, 2011). The increased consumption of refined foods worldwide has been seen to have an affect on diabetes risk. In western population, the increased consumption of sugar-sweetened beverage has seen an associated increase in the rate of diabetes (Malik & Hu, 2012). In many Asian populations, a high consumption of refined grains, particularly white rice and noodles, has been reported to be associated with a higher risk of type 2 diabetes (Zuniga et al, 2014). However, foods high in fiber are thought to decrease the risk of type 2 diabetes (Weickert & Pfeiffer, 2008). There is ongoing research into gene-environment interactions and the way carbohydrate restriction has a varied effect on diabetes risk based on genetic variability . Although type 2 diabetes risk may be increased by consuming high GI, high GL and refined carbohydrates, consuming the right kind of carbohydrates su...
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