Zucchini: calories, benefits and harms

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Mexico is the birthplace of the well-known zucchini, but only its seeds have always been eaten there. With the spread around the world, the vegetable began to be used in the cuisines of different peoples and today it is fried, stewed, boiled, baked and preserved in a variety of ways. The calorie content of zucchini at the same time depends on the method of heat treatment, but the vegetable is considered dietary even when fried. It belongs to the Cucurbitaceae family and is used as food only when unripe, until its seeds have coarsened and hard fibers have appeared in the pulp.

Zucchini calories

The energy value of 0.1 kg of raw vegetable is only 23 kcal. This indicator, depending on the variety and stage of ripening, can vary from 17 to 24 Kcal. The nutritional value of the vegetable is:

• 5, 2g carbs;
• 300mg fat;
• 600 mg protein.

The glycemic index of zucchini is 15 units when raw, and 5 times higher when fried.

Chemical composition

Benefits for the body are not only the low calorie content of zucchini per 100 grams, although this is precisely due to the content of 93% water in the vegetable.

Besides her, the fruits are full of fiber, mineralss alts, organic acids and vitamins, and most importantly, all are in the most balanced composition, which is considered beneficial for the body. The product contains:

• 4, 6 g di- and monosaccharides;
• 1g dietary fiber;
• fatty acids 2 g;
• 400 mg ash.

Zucchini is the main source of potassium, ascorbic acid and vitamin B6 for humans. In addition, it contains sodium, calcium, iron, magnesium, phosphorus, vitamins E, PP, A, H, B1, B2, B5 and B9.

Vegetable benefits

The low calorie content of zucchini is their main advantage in dietary nutrition, but not the only one. The fruits of the plant are often used for bowel disorders, as eating them can help with constipation without causing diarrhea.

In addition, zucchini lowers cholesterol levels, helps relieve swelling, improve the functioning of the genitourinary system, activate hematopoiesis and improve blood quality. The ideal ratio of sodium and potassium of 1:150 contributes to the normalization of water balance. Experts recommend eating zucchini as an additional therapy for cholecystitis, colitis, hypertension, diabetes and hepatitis.

It is known that zucchini fruits have a beneficial effect on the nervous system and prevent the development of atherosclerosis.

By preparing a decoction from the flowers of the plant, dermatological diseases can also be treated.

Harm zucchini

Despite the low calorie content of zucchini and its rich chemicalcomposition, the vegetable can still harm the body. This applies to patients with stomach ulcers and gastritis, as well as to people with impaired kidney function, since potassium excretion is difficult. A large amount of fiber is also harmful, which is completely indigestible by the body and is excreted by the food bolus.

Calorie content of zucchini per 100 g with different cooking methods

Thanks to the variety of zucchini dishes, today you can eat this low-calorie product almost every day. In the summer, a vegetable costs practically nothing at all, so all kinds of diet recipes are available to absolutely everyone who wants to lose extra pounds or just cleanse their body. Zucchini is stewed, fried, boiled, stuffed, baked, they are used to make mashed potatoes, mashed soups, pancakes, caviar and much more.

Depending on the quantity and nutritional value of additional products, the nutritional and energy value of the zucchini themselves also changes.

So, the calorie content of stewed zucchini without adding oil and other additional products is 40 kcal. The energy value of a boiled vegetable or mashed potatoes from it is similar to the calorie content in its raw form and is 24 kcal. Zucchini juice has the same number of calories.

If the product is baked, then its energy value will be already 30 Kcal, and when oil is added to the dish - 100 Kcal. Zucchini with cheese has a calorie content of 98 kcal. If you cook pancakes from zucchini, the calorie content of the dish will already be 56 Kcal per 100 g.

When preparing zucchini caviar, a large amount of oil and additional products are always used, so it is no longer possible to call such a dietary dish. Its energy value is 97 kcal. The stuffed vegetable has 105 calories.

The calorie content of fried zucchini can also be different. If you use only flour for breading for cooking, then the indicator will be 88 Kcal, and if you add mayonnaise, garlic or breading in lezon and breadcrumbs to the dish, then the energy value can increase 2 times.

Benefits for women

The main indicator of beauty for the fair sex is a slender figure, which you can get by including tasty and he althy zucchini dishes in your diet. By arranging fasting days a couple of times a week with only squash dishes, you can lose 4 kg in a month.

If you want to cleanse your body of toxins and lose weight in a short time, you can go on a strict squash diet, but only for 5 days.

Women are not forbidden to eat zucchini during pregnancy, but it should be remembered that the diet at this time should be rich in nutrients, which means that you should not abuse a low-calorie product. Experts recommend combining them with meat products for greater nutritional value. The benefits of zucchini at this time are huge. They help relieve swelling and normalize stools, which is very important during gestation. When pregnant, it is better to give preference to stews.

During lactation, eating zucchini is also not prohibited. The vegetable is neutral in taste and does not change the properties of breast milk. At this time, it is also better to give preference to stewed and boiled zucchini. This product should be used with caution only for those breastfeeding mothers who did not eat it during pregnancy.

Use in cosmetology

The benefits of zucchini for the body are manifested not only when they are eaten. A grated vegetable face mask can brighten the face and even out its tone. To enhance the effect, you can use zucchini juice for this, previously mixed with a couple of drops of hydrogen peroxide. The fabric is wetted with the composition and left on the face for 15-20 minutes.

To soften the rough skin of the feet, crush the zucchini pulp and apply to the desired area of the legs and wrap with a film for half an hour. After that, the mask is removed, the feet are rinsed, cleaned with a pumice stone and moisturized with cream.

You can also use zucchini to strengthen hair. To do this, the grated vegetable is combined with the same amount of chopped onion, after which the mixture is applied to the hair roots and left there for half an hour. The mask is washed off with shampoo.

Conclusion

This cultivated fruit from the Cucurbitaceae family has practically no contraindications and is an excellent dietary and medical food product. Many options for its preparation allow you to eat zucchini not only with benefits, but also with taste. If you want to get a visible external effect, you can use a vegetable forcosmetic procedures.