Zucchini with great health benefits and 3 strange weight loss dishes

Zucchini has been used in folk medicine to treat colds, aches and other health conditions. However, not all of its applications are scientifically corroborated. This article will provide you with health benefits and a strange 3-course weight loss menu from zucchini.

Zucchini (zucchini or courgette) is a summer squash in the plant family Cucurbitaceae, alongside melons, spaghetti squash, and cucumbers. The zucchini can grow to more than 1m long, but is usually harvested when immature, less than 20cm in size.

Although zucchini is often seen as a vegetable, it is botanically classified as a fruit, ranging in color from dark yellow to dark green.

While the squash (squash) is native to the Americas, the zucchini variety was first cultivated in the early 1800s in Italy.

Nutritional ingredients

Nutritional composition of zucchini

Zucchini is rich in vitamins, minerals and other beneficial plant compounds. One cup (223g) of cooked zucchini provides:

  • Calories: 17
  • Protein: 1g
  • Fat: less than 1g
  • Carbs: 3g
  • Sugar: 1g
  • Fiber: 1g
  • Vitamin A: 40% of the Recommended Daily Intake (RDI)
  • Manganese: 16% of the recommended daily intake
  • Vitamin C: 14% of the recommended daily intake
  • Potassium: 13% of the recommended daily intake
  • Magnesium: 10% of recommended daily intake
  • Vitamin K: 9% of the recommended daily intake
  • Folate: 8% of the recommended daily intake
  • Copper: 8% of the recommended daily intake
  • Phosphorus: 7% of the recommended daily intake
  • Vitamin B6: 7% of the recommended daily intake
  • Thiamine: 5% of the recommended daily intake

Zucchini also contains small amounts of iron, calcium, zinc and several other B vitamins. In particular, the abundant vitamin A content can support your eyesight and immune system. Unprocessed zucchini provides the same amount of nutrients as cooked, but with less vitamin A and more vitamin C (vitamin C tends to be reduced with cooking).

10 health benefits of zucchini

1. High antioxidant content

High antioxidant content

Carotenoids – such as lutein, zeaxanthin and beta-carotene – are especially abundant in zucchini. 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 has shown that zucchini skins contain the highest levels of antioxidants. Yellow zucchini has a slightly higher content than the green variety.

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2. Supports the digestive system

Zucchini is rich in water, reducing the chances of constipation if you add this food to your diet regularly during the week. Pumpkin contains both soluble and insoluble fiber. Insoluble fiber helps food “slide” through the intestines more easily.

Meanwhile, soluble fiber feeds the beneficial bacteria that live 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 disorders, such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.

3. Lower blood sugar

Reduce blood sugar

Zucchini may help lower blood sugar in people with type 2 diabetes.

With 3g of carbs per cooked cup (232g), zucchini provides a great low-carb alternative to pasta for those looking to cut carbs. Low-carb diets significantly lower blood sugar and insulin levels – both of which can keep blood sugar stable and reduce the need for medication in people with type 2 diabetes. Furthermore, The fiber in zucchini helps stabilize blood sugar levels, preventing levels from skyrocketing after meals.

4. Improves Heart Health

Improve heart health

Zucchini may also protect heart health thanks to its high fiber content. Observational 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 total and LDL cholesterol levels.

Zucchini is also rich in potassium, which can help lower blood pressure by dilating blood vessels. Healthy blood pressure will help reduce your risk of heart disease and stroke. What’s more, a diet rich in carotenoids specifically protects against heart disease.

5. Increase eyesight

Increase eyesight

Adding zucchini to your diet can support your eyesight. That’s partly because squash is rich in vitamin C and beta-carotene – two nutrients important for eye health.

Zucchini also contains the antioxidants lutein and zeaxanthin. These antioxidants can accumulate in your retina, improving vision and reducing your risk of age-related eye diseases.

This benefit also includes a reduced risk of macular degeneration, which is the leading cause of irreversible vision loss in the elderly. Additionally, a diet high in lutein and zeaxanthin may also reduce the likelihood of cataracts.

6. Supports weight loss

Support weight loss

Eating zucchini regularly can help you lose weight. This fruit is rich in water and low in calories, making you feel full.

The fiber content in squash reduces hunger. What’s more, eating plenty of non-starchy, dark green or yellow vegetables with nutrients like zucchini is especially beneficial for weight loss.

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7. 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.

8. Anti-Cancer Effect

Animal studies have shown that zucchini extract may help kill or limit the growth of certain cancer cells. However, the results of human studies are still needed.

9. Healthy Prostate

Animal research shows that zucchini seed extract may help limit prostate hyperplasia. An enlarged prostate often causes urinary and sexual difficulties in older men.

10. Thyroid function

Tests on rats showed that zucchini peel extract helped stabilize thyroid hormone levels. We are still waiting for more results in humans.

Zucchini is easy to eat and easy to cook

Zucchini is easy to eat and easy to cook

Zucchini can be eaten raw or cooked. Here are a few ways to incorporate them into your meals:

  • Add raw zucchini to salads.
  • Stew with other summer fruits and vegetables to make ratatouille.
  • Stuff with rice, lentils, or other vegetables to make grilled zucchini.
  • Fry with a little olive oil.
  • Cooking soup.
  • Bake with garlic.
  • Fried dough.

Fried zucchini with flour

Fried zucchini with flour

Zucchini and vegetables

Zucchini and vegetables

Zucchini ratatouille

The ratatouille dish

Suggestions for delicious dishes to lose weight from zucchini

Meal 1: Zucchini, kiwi and apple puree

Zucchini, kiwi and apple puree

Nutrition: 35 calories, 0g fat (0g saturated), 6mg sodium, 8.6g carbs, 2g fiber, 5.7g sugar, 1g protein.

This dish suitable for both adults and children has the effect of speeding up metabolism. Apples are rich in fiber to reduce belly fat, kiwis are rich in vitamin C. Research shows that vitamin C-rich fruits help the body oxidize fat during moderate-intensity exercise.


  • 3 zucchini, halved, sliced
  • 2 apples, peeled, cored and chopped
  • 3 kiwis, peeled and chopped


  1. Steam the zucchini and apples for 8-10 minutes or until tender.
  2. Place the steamed zucchini and apples in a blender. Add kiwi, blend until smooth.

You can enjoy as a snack, or spread on cookies, whole grain bread for breakfast.

Dish 2: Thai zucchini noodles and spicy honey grilled chicken

Thai style zucchini noodles and spicy honey grilled chicken

Nutrition: 313 calories, 18g fat (6.6g saturated), 346mg sodium, 13.6g carbs, 2g fiber, 10g sugar, 25g protein.

Coconut oil has a very “intense” nutritional value. Not only supporting weight loss and skin care, coconut oil also protects your vital organs and your memory. This oil easily overtakes olive oil in any dish – like in this recipe, for example. And with 25g of saturated protein with just over 300 calories, this is a noodle dish that’s perfect for a weight loss diet.


  • 1 tablespoon hoisin sauce
  • 1 tablespoon low sodium soy sauce
  • 1/2 tablespoon oyster sauce
  • 2 tablespoons sweet chili sauce
  • 2 tablespoons coconut oil
  • Half a kilo of boneless chicken thighs, skin removed, cut into bite-sized pieces
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1.5 tablespoons chili garlic sauce
  • 1.5 tablespoons honey
  • 2 purple onions, minced
  • 2 cloves garlic, minced
  • 1 red bell pepper, sliced
  • 2 sprigs of scallions, finely chopped
  • 2 zucchini, thinly sliced ​​(by machine)
  • 2 teaspoons chili sesame oil
  • 1/4 cup crushed roasted peanuts
  • Fresh basil leaves
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Thai style zucchini noodles and spicy honey grilled chicken

  1. Heat the pan over medium heat. Stir in hoisin sauce, soy sauce, oyster sauce and sweet chili sauce. Cook 1-2 minutes until sauce is combined, pour into bowl.
  2. Put coconut oil in the pan. Marinated chicken thighs with salt and pepper, fry in a pan of coconut oil until golden on both sides (about 6-8 minutes). Add chili garlic sauce and honey to the chicken. Cook for 1-2 more minutes. Pour the chicken into the leech.
  3. Add the shallot, garlic, and red bell pepper to the pan. Cook for about 5 minutes until ingredients are tender. Put the sauce in step 1 and chicken into the pan, cook 1-2 minutes. Mix green onion and zucchini spiral into the pan, cook for 2-3 minutes until the “zucchini noodles” are tender. Add sesame oil and serve on a plate, sprinkle with roasted peanuts. This dish is very delicious when served hot.

Meal 3: Pizza zucchini “an instant bite”

Zucchini Pizza

Nutrition: 76.4 calories, 5.3g fat (1.8g saturated), 149mg sodium, 4.2g carbs, 1.2g fiber, 2.8g sugar, 3.5g protein.

This strange “powderless pizza” will help you no longer crave heavy, calorie-laden dishes.


  • 1 tablespoon olive oil
  • 3 green zucchini, cut into circles, 5mm thick
  • Kosher salt and freshly ground black pepper
  • 1/3 cup marinara sauce
  • 1/2 cup finely grated mozzarella
  • 1/4 cup pepperoni
  • 1 tbsp seasoning seasoning with Italian herbs


  1. Heat the oven.
  2. Heat olive oil in a large skillet over medium heat. Fry the zucchini on both sides until golden, about 1-2 minutes on each side, season with salt and pepper to taste.
  3. Place each squash on a large griddle. On each slice, add marinara, mozzarella, and pepperoni sauce.
  4. Place the griddle in the oven and bake until cheese is melted, about 1-2 minutes.
  5. Sprinkle with thyme, if desired. Use hot.

To maintain health and healthy body shape, in addition to supplementing with adequate nutrients for your body, you should build a scientific exercise and sports regimen. Download the increaseheightblog.com app to schedule a workout with professional coaches, check in at more than 100 clubs/gyms, or join thousands of classes with just one touch. Try and experience the wonderful thing that increaseheightblog.com brings to you.

Reference source

25 Zucchini Recipes for Weight Loss https://www.eatthis.com/zucchini-recipes/ Access date: 8/1/2021

12 Health and Nutrition Benefits of Zucchini https://www.healthline.com/nutrition/zucchini-benefits#section9 Date of access: January 8, 2021

Thai Drunken Zucchini Noodles With Spicy Honey Chicken https://www.howsweeteats.com/2015/11/thai-drunken-zucchini-noodles-with-spicy-honey-chicken/ Accessed date: January 8, 2021

Zucchini Pizza Bites https://damndelicious.net/2014/06/04/zucchini-pizza-bites/ Accessed date: 8/1/2021

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