Courgettes - or zucchinis - are in season - June to September - & are a must-have in any summertime kitchen. This delicious summer squash is so versatile and boasts many nutritional benefits. So let’s dive right in…

Part of your 5-a-day - a fruit or a vegetable!

Although consumed as a vegetable, courgettes belong to the squash family and are botanically considered fruits, more specifically berries. 

Half of a large courgette or one small courgette counts towards one of your 5-a-day!

High water content - hydration

Around 20-30% of the fluids we consume come from foods. Courgettes contain approximately 93.5-95% water, which makes them a very hydrating food and a valuable contribution to our fluid intake.

Find out more about hydration on my previous blog post: Hydration.

Potassium - heart health & fluid balance

Courgettes contain a significant amount of potassium, a mineral that controls fluid balance in our bodies. Potassium also supports the proper functioning of our heart muscles which helps control and maintain normal blood pressure.

Most of the potassium in courgettes is found in the skin, so try to keep the skin on when cooking - don’t forget to properly wash them.

Vitamin C - immunity & skin health

Courgettes are rich in vitamin C, particularly in the skin. Vitamin C is an antioxidant that cannot be stored in the body so we need it as part of our daily diet.

Vitamin C is important to support our immune system - help fight against infection - and maintain healthy skin, teeth & bones. It is needed to make and sustain collagen and protects cells from oxidative damage - which can accelerate ageing.

Vitamin C is an important part of a plant-based diet, as it helps increase the absorption of plant-based iron. Eating a source of plant-based iron (e.g. pulses, nuts & dark leafy greens) alongside courgettes will help increase iron absorption.

Magnesium - bone, muscles & heart health

Courgettes are a good source of magnesium, a mineral which we need in relatively large amounts and that plays numerous roles in our bodies. 

Magnesium helps maintain our energy levels by converting nutrients into energy. It also supports our bones and their structure and helps our muscles, heart and nervous system function normally.

Phosphorus - bone health & energy

Courgettes provide phosphorus, a mineral that our bodies need -alongside calcium - to build and maintain healthy bones and teeth.

Phosphorus also plays an important role in helping our bodies produce energy, deliver oxygen throughout our bodies, and form the membrane of our cells.

Antioxidants - health protection

Courgettes are rich in antioxidants, beneficial plant chemicals that help protect the body against damage by free radicals. Courgettes are particularly high in carotenoids - lutein and beta-carotene -  which have been associated with improving eye, skin and heart health.

Dietary Fibre - gut & digestive health

Courgettes are a source of dietary fibre that feeds the friendly and beneficial bacteria residing in our digestive system which positively impacts our gut health. Dietary fibre also helps maintain regular bowel movements - preventing constipation -, and can reduce the risk of certain diseases - heart disease, type 2 diabetes, and some cancers.

Find out more about fibre on my previous blog post: Dietary Fibre.

The take-home:

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References

1. NHS. Rough guide - Fruit & vegetable portion sizes. Livewell. 2021 https://www.nhs.uk/livewell/5aday/documents/downloads/5aday_portion_guide.pdf 

2. Rouphael Y, Colla G. 2005 Growth, yield, fruit quality and nutrient uptake of hydroponically cultivated zucchini squash as affected by irrigation systems and growing seasons. , 105(2), 0–195. doi:10.1016/j.scienta.2005.01.025 

3. NHS. Vitamins and Minerals - Others - Potassium. NHS Sources, 03 Aug. 2020, https://www.nhs.uk/conditions/vitamins-and-minerals/others/ 

4. NHS. Vitamins and Minerals - Vitamin C. NHS Sources, 03 Aug. 2020, https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/ 

5. World Health Organization (WHO). Vitamin and mineral requirements in human nutrition. 2nd edition. 2004. Geneva, Switzerland: WHO.

6. Carr AC, Maggini S. 2017. Vitamin C and Immune Function. Nutrients. Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.

7. Rolnik A, Olas B. 2020. Vegetables from Cucurbitaceae family and their products; positive effect on human health. Nutrition. Oct;9(78):11078. doi: https://doi.org/10.1016/j.nut.2020.110788

8. Gholami R, Lorestani AN, Jaliliantabar F. 2012. Determination of physical and mechanical properties of zucchini (summer squash). Agric Eng Int CIGR Journal 14, 136-40. 

9. Kopczynska K, Kazimierczak R, Srednicka-Tober D, Baranski M, Wyszynski Z, Kucinska K, Perzanowska A, Szacki P, Rembialkowska E, Hallmann E. 2020. The Profile of Selected Antioxidants in Two Courgette Varieties from Organic and Conventional Production. Antioxidants, 9(5), 404–. doi:10.3390/antiox9050404 

10. Fiedor J, Burda K. 2014. Potential role of carotenoids as antioxidants in human health and disease. Nutrients. Jan 27;6(2):466-88. doi: 10.3390/nu6020466. PMID: 24473231; PMCID: PMC3942711.