Squash Zucchini - Fancy 1/2 Bushel

Squash Zucchini Nutrition Facts and Benefits
Zucchini (summer squash) is a low-calorie, nutrient-rich vegetable that supports digestion, heart health, and immune function, while also offering antioxidants and prebiotic benefits.

Nutritional Profile (per medium, ~196 g) Verywell Health
Calories: ~33 kcal

Carbohydrates: ~6 g

Protein: ~2 g

Fiber: ~2 g

Fat: ~0 g

Vitamin C: ~35 mg (26–27% DV)

Vitamin A (beta-carotene): ~235 µg (11–13% DV)

Vitamin K: ~8.4 µg (6–20% DV)

Potassium: ~512 mg (10–11% DV)

Magnesium: ~35 mg (8% DV)

Folate: ~50 µg (13% DV)

Manganese: ~0.31 mg (13% DV)

Cooked zucchini retains most of its vitamin C and folate, while raw offers slightly more vitamin C and less vitamin A Healthline.

Key Health Benefits
1. Digestive Health
Zucchini’s high water and fiber content (both soluble and insoluble) help prevent constipation, promote regular bowel movements, and feed beneficial gut bacteria Verywell Health+1. Its prebiotic fibers support a healthy microbiome, which is linked to immune and metabolic health.

2. Heart Health
Rich in potassium and magnesium, zucchini helps regulate blood pressure and supports cardiovascular function Verywell Health. Antioxidants like beta-carotene and lutein may reduce oxidative stress and lower the risk of heart disease Healthline.

3. Immune Support
Vitamin C boosts immune function and helps protect cells from free radical damage Nutrition Advance+1. Vitamin A supports skin, vision, and immune health.

4. Antioxidant and Anti-Inflammatory Properties
Contains carotenoids (lutein, zeaxanthin, beta-carotene) and flavonoids that protect against oxidative stress, support eye health, and may reduce inflammation Healthline+1.

5. Blood Sugar Management
Low in calories and carbohydrates, zucchini has a minimal impact on blood sugar, making it suitable for low-carb and diabetic-friendly diets Verywell Health.

6. Bone and Metabolic Support
Vitamin K contributes to bone health, while magnesium and potassium aid muscle function and metabolism Verywell Health.