Know Your Food Plate: Zucchini

Summarised by TGHC Editorial Team
May 26, 2025
3 min read

Updated: Dec 26, 2025

Introduction

Zucchini, scientifically known as Cucurbita pepo, is a versatile and low-calorie summer squash that has become increasingly popular in various cuisines around the world, particularly in Indian markets during the vibrant summer season. This delightful vegetable is not only celebrated for its mild flavor and adaptability in a range of dishes, but it is also packed with essential nutrients that contribute to overall health and wellness. With its rich green skin and tender flesh, zucchini can be enjoyed in numerous forms, whether sautéed, grilled, or even spiralized as a healthy pasta alternative. Its availability during the warmer months makes it a convenient choice for those looking to incorporate fresh produce into their diets.

Key Nutritional Components and Benefits

Vitamin C – This essential vitamin plays a crucial role in supporting the immune system, helping the body fend off illnesses and infections. Additionally, vitamin C is vital for maintaining skin health, as it aids in collagen production and helps protect the skin from oxidative damage caused by free radicals.
Fiber – Zucchini is an excellent source of dietary fiber, which is important for promoting digestive health. Fiber aids in the smooth functioning of the gastrointestinal tract, preventing constipation, and promoting regular bowel movements. Furthermore, a high-fiber diet can help you feel fuller for longer, which is beneficial for weight management and overall satiety.
Manganese – This trace mineral is essential for various metabolic processes in the body, including the metabolism of carbohydrates and fats. Manganese also plays a role in bone formation and helps protect against oxidative stress, contributing to overall metabolic health.
Potassium – An important mineral that helps regulate fluid balance in the body, potassium is crucial for maintaining healthy blood pressure levels. It works by counteracting the effects of sodium, thus supporting cardiovascular health and reducing the risk of hypertension.

Health Benefits

Supports digestion and gut health – The high fiber content in zucchini not only aids in digestion but also promotes a healthy gut microbiome. A balanced gut flora is essential for nutrient absorption and can influence overall health.
Helps maintain hydration due to high water content – Zucchini is composed of about 95% water, making it an excellent food choice for staying hydrated, especially during the hot summer months. Proper hydration is vital for maintaining energy levels and supporting various bodily functions.
Supports healthy blood pressure – The potassium in zucchini helps to regulate blood pressure by balancing sodium levels in the body. This can lead to improved cardiovascular health and a reduced risk of heart-related issues.
May promote eye health – Zucchini contains antioxidants such as lutein and zeaxanthin, which are known to be beneficial for eye health. These compounds may help reduce the risk of age-related macular degeneration and improve overall vision.

Easy Recipes with Zucchini

Zucchini is a versatile vegetable that can be incorporated into a variety of Indian dishes, adding flavor and nutrition. Here are some easy Indian recipes featuring zucchini that you can try at home:

Zucchini Sabzi: A simple stir-fry with spices like cumin, turmeric, and coriander, cooked with onions and tomatoes.
Zucchini Kofta: Grated zucchini mixed with besan (gram flour) and spices, formed into balls, and deep-fried, served with a tangy gravy.
Zucchini Paratha: Whole wheat flatbreads stuffed with spiced grated zucchini, perfect for breakfast or lunch.
Zucchini Curry: A flavorful curry made with zucchini, coconut milk, and a blend of aromatic spices.
Zucchini Daal: A nutritious lentil dish where zucchini is cooked with lentils and spices, served with rice or roti.