Health benefits – The Humble Courgette

Known in much of Europe as courgette, the zucchini is a deceptively humble summer squash variety.

Notoriously forgiving to even first-time gardeners, courgettes may overwhelm you with their bushels of bounty.

For this reason, they are also one of the least expensive vegetables for shoppers at farmers markets and supermarkets. But don’t confuse courgette’s no-fuss growing conditions with a lack of complex nutritional benefits.

Along with its nutrients, the green vegetable offers the versatility through its usefulness in salads, cooked dishes and even tea breads and cakes.

Courgettes and other squash varieties contribute about 2 g of fiber per cup, according to the Centers for Disease Control and Prevention.

The fiber content remains the same whether the courgette is raw or cooked.

The courgette serving gives you 8 percent of your recommended daily amount of fiber.

The insoluble fiber in courgettes promotes healthy digestion, which contributes to weight loss, cancer prevention and the halting of diseases like diverticular disease, according to the online Merck Manual of Medical Information.

Vitamins and Minerals
Summer squash is rich in calcium, folic acid, iron and the vitamins A and C.

The CDC says that raw squash contains more vitamins than cooked versions. A 1-cup serving of raw courgette provides 15 and 10 percent of your RDA for vitamins A and C, respectively. In comparison, the same amount of cooked courgette provides 4 and 8 percent — a still significant contribution of nutrients.

Both A and C vitamins are antioxidant nutrients that help your body’s immune system and fight aging.

Calcium promotes bone and dental strength, folic acid promotes fetal development and builds immunity, while iron is crucial for energy and properly oxygenated blood.

Other Benefits
A cup of cooked courgette contains only 16 calories and virtually no saturated fat.
Of the fat that it does contain, most of it comes from omega-3 fatty acids, which are associated with stabilizing “bad cholesterol.” It is also a source of amino acids like phenylalanine and cystine, making it useful for vegans and vegetarians looking to build complete proteins by combining foods.

Serving Suggestions
Add grated courgette to pasta sauce and casseroles. The grated vegetable is also a classic main ingredient in the tea bread known in the U.S. as zucchini-nut bread. Sliced or grated raw courgette also works well in salads or in fillings for sandwich wraps or pitas. Cut into spears, courgettes make a colorful addition to the crudites platter. Saute or steam the vegetable to serve a as a side dish at dinner, or mix it with yellow squash, tomatoes and eggplant. Alternatively, make a complete meal by stuffing and baking the courgette halves with rice, ground meat or tofu and other vegetables and serving the courgette “boats” with tomato sauce.

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When thinking about the benefits of courgettes, it is good to think that there is all that nourishment within the humble vegetable.

This can be included quite comfortably within your weight management plan.

To help you with this there is now:-

Working together, we’re pioneering a mind and body approach to healthy sustainable fitness & weight consciousness.

Neways created the FitChoice Programme knowing that it is important to develop life-long healthy eating and exercise habits that will help you reset your habits and make long-term, sustainable lifestyle changes.

One key is identifying patterns in your life so you can decide where to make changes.

As part of your FitChoice programme, use the online journal to keep track of what you eat and the circumstances surrounding your eating.

Doing this will help you become more aware of your eating habits, so you can mindfully adjust these habits as needed to meet your goals.

For each day, make sure you record everything you eat and answer the questions about how you felt, who you ate with, and how aware you were of your hunger and fullness.

The journal also includes places for recording your physical activity and your FitChoice supplementation.

As you track your eating behaviour and make adjustments, you will see progress.

To access these tools, including the journal,  take the Find Your Path Self-Assessment

Here is a real “app”, not a virtual, that helps you be you ! .

Here you have your questions answered by a real person who understands the need for support !

Go to   , click on the FitChoice logo, select language and start your free FitChoice Self Assessment

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About Maggie Pascoe

By helping enough people achieve what they want to achieve, you will achieve your goals !l My aim is to help people get what they want in life, to improve their health & life & have the same satisfaction by helping others.


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