Deep Dive

Courgettes’ unique combination of hydration, antioxidants, and bioactive compounds positions them as a valuable vegetable for comprehensive health support, from eye protection and immune enhancement to weight management and gut wellness. Light, crisp, and refreshing - courgette adds clean crunch and serious nutrition to your raw bowl. It’s naturally low in calories yet rich in carotenoids, vitamin C, potassium, and useful minerals that help you feel energised and hydrated throughout the day. It’s an everyday staple your body will thank you for.

 Why You'll Love It 

• Courgette is high in water and low in calories, making it an ideal food for healthy weight management.
• The antioxidants found in courgettes, including lutein and zeaxanthin, protect your cells from damage and help keep your eyes healthy.
• They are a gentle source of fibre that promotes digestive regularity and helps keep your gut healthy.
• Packed with Vitamin C supporting normal collagen formation (skin, cartilage, gum tissue) and immune function.
• In traditional medicine, courgettes are used to cool the body, relieve inflammation in the urinary tract, and support renal function due to their high water and potassium content.
• The antioxidants and water content in courgettes also help moisturize skin cells, support collagen synthesis, and reduce UV-induced oxidative damage.
• The combination of potassium, magnesium and water makes courgettes effective for rehydration after exercise or illness, supporting electrolyte balance without added sugars.

 Health Benefits 

Hydration and weight management
Courgettes are composed of 94.8% water and only 17 calories per 100g, making them one of the best vegetables for hydration and weight control. The high water and fibre content promote satiety without adding many calories, helping reduce overall calorie intake and supporting weight loss efforts.

Antioxidant and anti-inflammatory properties
Rich in vitamin C (17.9mg) and carotenoids, courgettes offer potent antioxidant protection that neutralizes free radicals and reduces oxidative stress. Small amounts of cucurbitacins, which are special bitter compounds, provide additional anti-inflammatory and antimicrobial effects.

Eye health and visual comfort
Courgettes provide 125μg of lutein and zeaxanthin per 100g, carotenoids that accumulate in the macula to protect photoreceptors and against blue light damage, and reduce the risk of age-related macular degeneration. Their beta-carotene-derived vitamin A content further supports retinal function and night vision.

Heart health and blood pressure regulation
Courgettes contain 261mg of potassium per 100g, which helps balance sodium levels and relax blood vessel walls, aiding in blood pressure regulation. The high magnesium (17.9mg) and fibre also contribute to healthy cholesterol levels, reducing cardiovascular disease risk.

Digestive health and gut microbiome
The soluble and insoluble fibres in courgettes aid in regular bowel movements and support a healthy gut microbiome by feeding beneficial bacteria. Prebiotic fibres promote short-chain fatty acid production, which strengthens the intestinal lining and reduces inflammation in the gut.

Blood sugar control and diabetes management
Courgettes have a low carbohydrate load (3.11g) and low glycaemic index, ensuring minimal impact on blood glucose. The fibre content further slows glucose absorption, helping maintain stable blood sugar levels and supporting diabetes management.

Bone and metabolic support
The manganese and magnesium in courgettes play crucial roles in bone formation and enzyme function for energy metabolism. Folate helps build new DNA and form red blood cells, contributing to overall cellular health.

Immune function enhancement
With 20% DV (daily value) of vitamin C per 100g, courgettes help white blood cells work better, support the body’s ability to fight off germs, and boost collagen synthesis for tissue repair, making them effective for immune defence.

 Why It Works – Scientific Insight 

• Lutein + Zeaxanthin → Macular pigment: These xanthophylls concentrate in the macula, filtering blue light and quenching reactive oxygen species that can stress retinal cells.
• Vitamin C → Collagen/immunity: Ascorbic acid is a required cofactor for collagen synthesis and supports immune cell function.
• Potassium → Vascular tone: Adequate potassium helps maintain normal blood pressure by supporting vasodilation and sodium balance.
• Fibre → SCFAs & gut barrier: Plant fibres feed beneficial microbes that produce short-chain fatty acids linked to gut and metabolic health.

See References

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