Elaine Moran Wellness

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You are here: Home / Food as Medicine Database / Search by Food / Zucchini

Zucchini

Health BENEFITS of Zucchini:

High in Vitamin C

  • works as an antioxidant fighting damaging free radicals
  • assists the body in making collagen protein
  • helps strengthen the immune system
    (see full list here)

High in Vitamin A (Beta-Carotene)

  • works as an antioxidant fighting damaging free radicals
  • promotes healthy eyes, bones, and skin
  • supports fertility and reproductive health
    (see full list here)

High in Manganese

  • helps the body absorb calcium
  • important for healthy bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list here)

High in Vitamin B6 (Pyridoxine)

  • helps the body convert food into energy
  • supports a healthy nervous system
  • helps make oxygen-carrying red blood cells
    (see full list here)

High in Potassium

  • works with sodium to maintain fluid and electrolyte balance
  • monitors the electrical activity of the heart
  • required for proper nerve conduction and muscle contraction
    (see full list here)

Good Amounts of:

  • Vitamin B2 (Riboflavin)
  • Vitamin B9 (Folate)
  • Vitamin K
  • Magnesium
  • Copper
  • Silicon
  • Choline

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 cup sliced zucchini, raw = approximately 19 calories)

60%
Carbohydrates
25%
Protein
15%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 cup sliced zucchini, raw)

3.5g
Carbohydrates

1.4g
Protein

.4g
Fat


FIBER & NATURAL SUGARS

(grams per 1 cup sliced zucchini, raw)

1.1g
Fiber*

2.8g
Natural Sugars*


NET CARBS

(grams per 1 cup sliced zucchini, raw)

2.4g
Carbohydrates – Fiber = Net Carbs



*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.

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We’ve all been trained to credit the diet when we lose weight—and blame ourselves when we gain it all back. The word “diet” in this sense is defined as “restricting oneself to small amounts of specific foods to lose weight.”
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Salad jars are convenient and portable way to get a good amount of your daily veggies in one meal.

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