Vineetha Reddy – We are all aware of the health benefits of cucumber. It has calorific value as low as 15 calories per 100g and hence does not contribute to weight gain. It has high fibre content and helps solve digestion problems. Cucumbers have high water content, so it helps detoxify your body as well as does not let you feel hungry. There is, however, one other fruit that resembles cucumber both in its nutritional values as well as its appearance. You guessed it correctly! It’s Zucchini! are a relative of the cucumber and belong to the Cucurbitaceae family. They are also called Courgette and are found in various shapes and sizes. Their colour ranges from light green to dark green and yellow! The peel of zucchini is dry and rough, unlike that of cucumber which is soft and waxy. Zucchinis have more nutritional value than cucumbers and are a great addition to salads. Here are some reasons why:

1. High Folate Content: Folates or folic acid is a water soluble vitamin B essential for cell division and DNA (Deoxy-Ribonucleic Acid) synthesis, and zucchinis contain moderate amounts of folates. If you increase your daily intake of zucchinis during pregnancy, it can help reduce chances of birth defects of the central nervous system. Zucchinis also help your body metabolism, aid protein and nucleic acid synthesis. The proteins and nucleic acid helps in tissue formation and maintenance. Zucchinis are responsible for 6% of your recommended dietary allowance (RDA).

2. Low Calorie And High Fibre: Zucchinis also have very low calorific value. They contain only 17 calories per 100g. So, if you are on a weight loss diet, you should think of zucchinis as your new best friend. They have no saturated cholesterol that can get deposited in your blood vessels and aggravate high blood pressure symptoms. Also, the peel has 3.2g of fibre per 100g, making zucchini a rich source of dietary fibre like fibre present in cabbage. Zucchinis, therefore, help reduce irritable bowel syndrome (IBS), constipation and also minimises risks of colon cancer.

3. Anti-inflammatory Properties: Zucchinis are also good sources of polyphenolic antioxidants. The golden peel variants of zucchinis have flavonoids like beta-carotene, lutein and zeaxanthin. These flavonoids help with better eyesight by ensuring harmful rays of the sun do not damage your eye tissues. These compounds also help fight free radicals by oxidising with them which would otherwise cause cellular damage. Zucchinis also contain vitamin C, which helps battle inflammations of the nose and sinuses. Vitamin C also enhances communication of nervous system, and aids in tissue maintenance. Zucchinis also have a high content of manganese, which, like vitamin C acts helps oxidise the harmful free radicals. The manganese also helps in the functioning of glycosyltransferases, which is a family of protein that stimulates tissue development. It also helps in the production of collagen required for efficient healing of wounds. Zucchinis contain magnesium that reduces risks of cardiovascular diseases owing to inflammations of the blood vessels.

Zucchinis are a great addition to salads along with cucumbers; not only in terms of its nutritional benefits but also in taste. Zucchinis, picked when they are soft and unripe have a bitter-sweet taste that balances the flavours in your salad. You can grill zucchinis, as well as pickle them. You can make salad dressing from zucchinis. It is a versatile fruit that is cultivated round the year, with abundant nutritional values. So, whether you are trying to watch your weight or trying to eat healthy, you need to add zucchinis to your diet.

Vineetha writes “Being a regular practitioner and adviser of everything related to nutrition, fitness, health and wellness, I also have begun to write and contribute to this knowledge ecosystem. I strongly believe that the organic food you find in your pantry provide the best benefits for good health. Follow me for my best ideas and solutions:” Twitter

Vineetha Reddy is a Contributing Writer to Shift Frequency. You may repost in full with link back to Shift Frequency. – July 2015