Courgette: properties and health benefits

The courgette belongs to the cucurbit family, a group of plants that includes other vegetables such as pumpkin, cucumber and squash. With a rapidly maturing crop cycle, this vegetable has established itself as a fundamental food in the diets of various regions, not only for its flavour and versatility but also for its numerous health benefits.

This fruit has its roots in America, where it was cultivated since pre-Columbian times. Cucurbits were a pillar in the diets of native peoples, who valued their nutritional properties and their adaptability to different types of terrain and climate.

Although courgettes can be found in other regions of Latin America, their consumption and production are particularly rooted in Argentina. Here, courgettes are part of the daily diet, especially in spring and summer, when its harvest is most abundant.

Production and marketing areas in Argentina

This vegetable is mainly grown in green belts close to urban centres, which facilitates its local consumption and availability in the markets. The largest production centres are located in the provinces of Buenos Aires, Mendoza and Córdoba, where the temperate climate favours its cultivation.

Being a perishable product that does not store well, its production tends to be an intensive and short cycle, with staggered sowing that allows taking advantage of the frost-free months to harvest fresh courgette. Strictly speaking, it is considered a “seasonal vegetable”, since its cultivation is restricted to periods of greatest demand and warm months.

Nutritional properties of courgettes

Despite its modest appearance, the courgette is one of the most complete vegetables in terms of nutrients. Composed almost entirely of water (90-95%), its low caloric intake makes it an ideal ally for weight loss diets.

Its value lies not only in its low calorie content, but in the wide range of nutrients it provides:

• Vitamins: It is an important source of vitamins A, C and E, which not only strengthen the immune system, but also act as antioxidants that fight free radicals, preventing premature ageing and protecting against degenerative diseases.
• B Complex: are crucial for metabolism and the nervous system, helping to convert food into energy and maintaining brain function.
• Minerals: contains potassium, calcium, iron and phosphorus. These minerals are essential for cardiovascular function and bone strengthening, while potassium, in particular, helps regulate blood pressure and improve heart health.
• Fibre: its soluble and insoluble fibre content is essential for digestive health, as it facilitates intestinal transit and prevents problems such as constipation. Additionally, it helps control blood glucose levels, which is especially beneficial for people with diabetes.

Health benefits

To maximise their nutritional benefits, it is best to consume courgettes in their most natural form. It is recommended to steam or bake it to preserve most of its nutrients and thus make the most of the health benefits from its consumption.

These are some of the benefits:

• Strengthening the immune system: the vitamin C present in courgettes strengthens the immune system, which helps the body fight infections and viruses. Additionally, this vitamin facilitates the absorption of iron, which is crucial for preventing anaemia.
• Eye and skin health: Vitamin A is essential for vision and skin health. Eating courgettes helps maintain good vision and prevent vision-related diseases that usually appear with ageing.
• Diuretic effect: its high water content, added to the presence of potassium, gives it diuretic properties that favour the elimination of toxins and fluids from the body. This contributes to improving kidney function and helps regulate blood pressure.
• Support in weight control diets: due to its low caloric intake and high water content, courgette is ideal for weight loss diets. Its satiating effect helps reduce caloric intake without sacrificing the feeling of satiety.