Amazing Health Benefits of Courgettes.



Health benefits of courgettes

Health benefits of courgettes

Are Courgettes healthy? In the world of vibrant and nutrient-packed vegetables, courgette, which are additionally know as zucchini) stands out as a versatile and delicious addition to your plate. Beyond its delightful taste and texture, courgette offers a plethora of health benefits, backed by a rich profile of essential vitamins and minerals.

1. Nutrient Powerhouse:

Courgettes are a low-calorie vegetable however they high in essential nutrients. They are an excellent source of vitamin C, which supports a healthy immune system, and vitamin A, crucial for maintaining eye health.

2. Fibre Goodness:

Packed with dietary fibre, courgette aids in digestion and promotes a healthy gut. Ultimately the high fibre content contributes to a feeling of fullness, making it a valuable addition to a balanced diet, especially for those watching their weight. 

3. Heart Health Ally:

Courgettes contain potassium, a mineral that plays a key role in maintaining healthy blood pressure levels. By including courgette in your meals, you contribute to the overall cardiovascular well-being of your body, hence why its a perfect addition to your diet. 

4. Antioxidant Boost:

Rich in antioxidants, including vitamin C and manganese, courgettes help combat oxidative stress in the body. Antioxidants play a crucial role in neutralising free radicals, potentially reducing the risk of chronic diseases.

5. Vitamin B Complex:

Courgettes are a good source of various B vitamins such as B1, B2, B6, and folate. These vitamins are essential for energy metabolism, nervous system health, and in addition or overall vitality.

6. Mineral Treasure Trove:

Beyond vitamins, courgettes are loaded with minerals like manganese, magnesium, and phosphorus. These minerals contribute to bone health, energy production, and the proper functioning of various physiological processes.

7. Weight Management Support:

With its low-calorie content and high water content, courgette is a perfect choice for those looking to manage their weight. Its satisfying crunch and versatility make it a satisfying addition to salads, stir-fries, and more.

8. Versatile Culinary Companion:

One of the unique aspects of courgette is its adaptability in the kitchen. From spiralised noodles to grilled slices, it can be incorporated into a variety of dishes, ensuring you never get bored of reaping its health benefits.Incorporating courgette into your regular diet can be a delightful way to enhance your overall well-being. Whether you serve it raw in salads or include it in your favourite cooked dishes, this humble vegetable brings a nutritional punch that your body will thank you for. Embrace the goodness of courgette and embark on a journey towards a healthier, more vibrant you.

Health benefits of Courgettes.


Lets take a look at their health benefits below:
Health benefits of courgettes

  1.  Aiding in wound healing
  2. Anti-inflammatory
  3. Antioxidants
  4. Good for eye health
  5. Helps to prevent cancer
  6. High in fibre
  7. Rich  in magnesium
  8. High in magazines
  9. Good for cardiovascular disease
  10. Low in calories
  11. Small amount of homocysteine
  12.  Low in cholesterol
  13. Aids in regulating blood pressure
  14. Protects against infections and disease
  15. Promotes good digestions
  16. Promotes strong teeth and bones
  17. High in protein
  18. Good for the nervous system
  19. High water content
  20. Promotes prostate health
  21. Fights allergies
  22. Helps with atherosclerosis 
  23. Natural laxative
  24. Prevents arthritis
  25. Helps to balance the thyroid
  26. Helps with asthma
  27. Slows down ageing
  28.  Helps support best health

As you have just read the health benefits of courgettes really are plentiful. Ultimately courgettes are very good for you. Moreover they are delicious and easy to prepare. And although they may not pack the nutritional punch of other green vegetables such as broccoli or kale, however they do hold significant levels of potassium that help control blood pressure, and vitamin C to boost your immune system.

Health benefits of Courgette

Health benefits of Courgettes

Meanwhile One of the main health benefits of courgette comes from the thin dark skin is high in soluble fibre, which slows digestion and stabilises blood sugar levels – potentially getting rid of those annoying mid-afternoon sweet cravings. Furthermore soluble fibre helps to prevent constipation and help with those the symptoms of Irritable bowl syndrome which so many of us endure.

however although courgettes are actually a fruit, ultimately it is cooked and consumed like a vegetable. These are available in three colours most common is green, yellow, and light green. Courgette are produced by the manufacturers in a number of shapes and sizes.

This beautiful vegetable is of course a fruit because they are loaded with seeds. Courgettes come in all different shapes and sizes. So to answer the question are courgettes good for you, absolutely they are, the health benefits courgettes are plentiful. 


Eating healthy 

It is the cornerstone of our overall well-being, and incorporating an abundance of green vegetables into your diet is a crucial aspect of this nutritional philosophy. Green vegetables, such as kale, spinach, and broccoli, are rich in essential vitamins, minerals, and antioxidants that play a fundamental role in maintaining good health. These nutrient-dense powerhouses provide the body with a myriad of benefits, from supporting a robust immune system to promoting optimal organ function.

Rich Greens

A diet rich in green vegetables is notably linked to improved cardiovascular health. The high fibre content in greens helps regulate cholesterol levels and maintain healthy blood pressure, reducing the risk of heart disease. Additionally, the presence of antioxidants like vitamin K, found abundantly in leafy greens, supports blood clotting and bone health. By embracing a diet abundant in green vegetables, individuals actively contribute to the longevity and vitality of their cardiovascular system.

the importance of eating green vegetables

Beyond physical health, the importance of eating green vegetables extends to cognitive function and mental well-being. Leafy greens are rich in folate, a B-vitamin essential for brain health and the synthesis of neurotransmitters. Incorporating these vegetables into daily meals may contribute to improved concentration, mood stability, and a reduced risk of neurodegenerative conditions. As a result, choosing a diet that emphasises the consumption of green vegetables becomes a holistic approach to nurturing both the body and the mind, fostering a balanced and thriving lifestyle.

In a 100g portion of raw courgettes.

You can find the following vitamins and minerals:

        1.      Vitamin C: Approximately 17.9 mg        2.      Vitamin A: About 200 IU        3.      Vitamin K: Around 4.3 mcg        4.      Vitamin B6 (Pyridoxine): Approximately 0.2 mg        5.      Folate (Vitamin B9): About 24 mcg        6.      Thiamine (Vitamin B1): Approximately 0.05 mg        7.      Riboflavin (Vitamin B2): About 0.04 mg        8.      Niacin (Vitamin B3): Approximately 0.5 mg        9.      Pantothenic Acid (Vitamin B5): About 0.2 mgMinerals:        1.      Potassium: Approximately 261 mg        2.      Manganese: Around 0.2 mg        3.      Magnesium: About 17 mg        4.      Phosphorus: Approximately 38 mg        5.      Zinc: Around 0.3 mg        6.      Calcium: About 16 mg        7.      Iron: Approximately 0.4 mg        8.      Copper: Around 0.1 mg        9.      Sodium: Approximately 8 mgThese values can vary slightly based on factors such as the specific variety of courgette and growing conditions. Incorporating raw courgettes into your diet can contribute to your daily intake of these essential nutrients.

Baked Courgette and Salmon Parcels


2 salmon fillets (small)    

3 small courgettes
2 tablespoons olive oil
3 cloves garlic, minced
1 lemon, thinly sliced
2 teaspoons Dijon mustard
Salt and black pepper to taste
 Fresh dill for garnish
 Aluminium foil


        1.      Preheat the Oven:
Preheat your oven to 375°F (190°C).

  2.      Prepare the Courgettes:
Wash and trim the ends of the courgettes. Cut them into thin slices or ribbons using a vegetable peeler or mandolin.

    3.      Create Salmon Parcels:
Cut two pieces of aluminium foil, large enough to wrap each salmon fillet with courgette slices. Place a salmon fillet on each foil piece.

Season well


  4.      Seasoning Blend:
In a small bowl, mix olive oil, minced garlic, Dijon mustard, salt, and black pepper. Brush this mixture over each salmon fillet, ensuring they are well-coated.

  5.      Courgette Layers:
Arrange courgette slices on top of each salmon fillet, slightly overlapping them. This creates a flavourful and moist layer during baking.

  6.      Citrus Infusion:
Place lemon slices on top of the courgette layers. The citrusy aroma will infuse the salmon with a refreshing taste.

  7.      Wrap and Seal:
Carefully wrap each salmon fillet with the courgette and lemon slices in the foil, creating sealed parcels. Place them on a baking sheet.

  8.      Bake to Perfection:
Bake in the preheated oven for approximately 20-25 minutes, or until the salmon is cooked through and flakes easily with a fork.

   9.      Garnish and Serve:
Unwrap the parcels, transfer the salmon and courgettes to serving plates. Garnish with fresh dill for an extra burst of flavour.

10.     Enjoy: Delight in the harmonious blend of tender salmon and perfectly cooked courgettes. This baked courgette and salmon dish is not only a feast for the senses but also a wholesome and nutritious meal.

This recipe combines the richness of salmon with the freshness of courgettes, creating a delectable dish that’s both easy to make and satisfying to the palate.

Grilled Garlic Parmesan Courgette Spears


Ingredients:      4 medium-sized courgettes      2 tablespoons olive oil      3 cloves garlic, minced      1/3 cup grated Parmesan cheese       1 teaspoon dried oregano       Salt and black pepper to taste       Fresh parsley for garnish (optional)


        1.      Preheat the Grill:Preheat your grill to medium-high heat.

        2.      Prepare the Courgettes:Wash the courgettes and trim off the ends. Cut each courgette lengthwise into spears.      

  3.      Garlic Infusion:In a small bowl, combine the minced garlic with olive oil. Brush the courgette spears with this mixture, ensuring they are evenly coated.       

4.      Seasoning Magic:Sprinkle salt, black pepper, and dried oregano over the courgettes. These seasoning add a burst of flavour and complement the natural taste of the courgettes.     

   5.      Grilling Time:Place the courgette spears on the preheated grill. Grill for about 3-4 minutes on each side or until they develop a nice char and are tender but still firm.     

   6.      Cheesy Finish:In the last minute of grilling, sprinkle grated Parmesan cheese over the courgettes. Allow it to melt and create a deliciously cheesy crust.      

  7.      Garnish and Serve:Remove the courgette spears from the grill and transfer them to a serving platter. Garnish with fresh parsley if desired.    

    8.      Enjoy:Serve these grilled garlic Parmesan courgette spears as a delightful side dish or a healthy snack. The combination of smoky grilled flavour, garlic, and Parmesan will make this dish a favourite in your repertoire.This recipe not only preserves the nutritional goodness of courgettes but also adds a burst of flavour that will have your taste buds dancing. Enjoy your healthy and delicious meal! So to the question of are courgettes good for you the answer is a big YES. 

You may also like my blog on the amazing health benefits of fish. Please remember to share my blogs on your social and with your friends and family.

If you are interested in weight management and becoming a fitter healthier version of your self  please book a free consultation with A.C.S today. 


For an external resource and great recipes look no further than Great British Chef. 

By Aaron Christopher Slade

A.C.S Nutritional Therapist and weight loss specialist. A registered nutritional therapist.

A.C.S Nutritional Therapist and weight loss specialist.
A registered nutritional therapist.