12 Science-Backed Health Benefits of Courgette

What is a courgette?

Courgette, known as zucchini in North America, is a type of summer squash belonging to the Cucurbitaceae family, alongside cucumbers, pumpkins and melons. Although it's commonly used as a vegetable in cooking, it's actually classified as a fruit because it develops from the flower and contains seeds.

Originally descended from squash varieties grown in Central and South America thousands of years ago, the modern courgette was first cultivated in Italy during the 19th century. Today, it has become a staple ingredient in kitchens around the world thanks to its mild flavour, versatility and impressive nutritional profile.

Courgettes are typically harvested while they're still young and tender, usually measuring less than 20 centimetres long. They come in several varieties, including dark green, light green and bright yellow, all offering similar nutritional benefits.

One of the best things about courgettes is how easy they are to cook with. They can be eaten raw, grilled, roasted, steamed, stir-fried or spiralised into "courgetti" as a lighter alternative to pasta.

1. Rich in essential nutrients

Courgettes may be low in calories, but they're surprisingly rich in nutrients that support overall health. A serving provides valuable amounts of vitamin C, vitamin A, folate, potassium and manganese, along with smaller amounts of magnesium, vitamin K and several B vitamins.

These nutrients play important roles throughout the body. Vitamin C supports the immune system and helps your body produce collagen for healthy skin and connective tissue. Vitamin A contributes to healthy eyesight, while potassium helps regulate normal muscle function and blood pressure.

Another advantage is that courgettes contain very little fat and only a small amount of carbohydrate, making them a nutritious option for almost any eating pattern.

For the greatest nutritional value, try to keep the skin on whenever possible, as many beneficial nutrients and antioxidants are concentrated there.

2. Packed with protective antioxidants

Courgettes contain a variety of naturally occurring antioxidants that help protect the body's cells from damage caused by unstable molecules known as free radicals. Over time, excess free radical damage may contribute to ageing and increase the risk of certain chronic diseases.

Some of the most important antioxidants found in courgettes include:

• Lutein 
• Zeaxanthin 
• Beta-carotene 
• Vitamin C 

These compounds are particularly well known for supporting eye health, but they may also benefit the skin, heart and immune system.

Interestingly, yellow varieties of courgette often contain slightly higher levels of certain carotenoids than green varieties. Regardless of colour, leaving the skin intact helps maximise antioxidant intake.

A diet rich in colourful vegetables, including courgettes, is widely recommended as part of a healthy eating pattern because it provides a broad range of plant compounds that work together to support long-term wellbeing.

3. Supports healthy digestion

If you're looking for foods that are gentle on the digestive system, courgette is an excellent choice.

Around 95% of a courgette is water, helping to keep stools soft and making them easier to pass. This high water content also contributes to daily hydration.

Courgettes provide both soluble and insoluble fibre, each with different benefits.

Insoluble fibre adds bulk to stools and encourages regular bowel movements, helping to reduce the risk of constipation. Soluble fibre, on the other hand, feeds the beneficial bacteria living in your gut. These friendly bacteria produce compounds known as short-chain fatty acids, which help nourish the cells lining the digestive tract.

A healthy gut microbiome has been linked with improved digestion, stronger immunity and reduced inflammation, making fibre-rich vegetables like courgette an important part of a balanced diet.

4. May help support healthy blood sugar levels

Courgettes are naturally low in carbohydrates, making them a popular ingredient among people aiming to manage their blood sugar levels or reduce their overall carbohydrate intake.

Many people use spiralised courgette, often called courgetti, instead of traditional pasta, or layer sliced courgette in place of lasagne sheets. These simple swaps can reduce the carbohydrate content of a meal while increasing vegetable intake.

The fibre found in courgettes also slows the digestion and absorption of carbohydrates, helping blood sugar levels rise more gradually after eating.

Some early laboratory and animal studies have suggested that compounds found in courgette skin may improve insulin sensitivity and help regulate blood sugar. However, more high-quality studies involving people are needed before firm conclusions can be drawn.

For most people, courgettes work best as part of an overall healthy eating pattern that includes plenty of vegetables, whole grains, lean protein and healthy fats.

5. May promote a healthy heart

Looking after your heart involves more than simply reducing saturated fat. Eating plenty of vegetables rich in fibre, potassium and antioxidants also plays an important role.

Courgettes tick all of these boxes.

Their soluble fibre, particularly a type called pectin, has been linked with helping maintain healthy cholesterol levels. Meanwhile, potassium helps balance the effects of sodium in the diet and supports healthy blood pressure.

The carotenoid antioxidants found in courgettes may also help reduce oxidative stress, which is thought to contribute to the development of cardiovascular disease over time.

Although no single food can prevent heart disease, regularly including vegetables like courgettes as part of a Mediterranean-style eating pattern may help support long-term cardiovascular health.

6. Helps support healthy vision

Your eyes rely on a steady supply of nutrients to stay healthy, and courgettes provide several that are particularly beneficial for vision.

They contain lutein and zeaxanthin, two carotenoid antioxidants that naturally accumulate in the retina. These compounds help filter harmful blue light and protect the eyes from oxidative damage caused by everyday exposure to sunlight and ageing.

Courgettes also provide vitamin C and beta-carotene, both of which contribute to maintaining healthy eye tissues.

Research suggests that diets rich in lutein and zeaxanthin may reduce the risk of age-related eye conditions such as macular degeneration and cataracts. While no single food can guarantee healthy eyesight, regularly eating colourful vegetables like courgette can help support eye health throughout life.

7. May help with healthy weight management

If you're trying to maintain or lose weight, courgette is an excellent ingredient to include in your meals.

It's naturally low in calories while containing plenty of water and fibre. This combination helps you feel fuller for longer, making it easier to manage hunger between meals.

Because of its mild flavour, courgette can also replace higher-calorie ingredients in many recipes. Spiralised courgette, often called courgetti, makes a lighter alternative to pasta, while grated courgette adds moisture and nutrients to muffins, soups and casseroles without significantly increasing calories.

Studies consistently show that eating more vegetables is associated with maintaining a healthy body weight. Swapping some refined carbohydrates for vegetables such as courgette is a simple way to improve the nutritional quality of your meals.

8. Contributes to healthy bones

Strong bones require more than just calcium. A variety of vitamins, minerals and plant compounds work together to support bone health, and courgette provides several of them.

It contains vitamin K, magnesium and manganese, all of which contribute to maintaining healthy bones. In addition, the antioxidants lutein and zeaxanthin may help reduce oxidative stress, which is thought to play a role in age-related bone loss.

Although courgette shouldn't be viewed as a replacement for calcium-rich foods, it can certainly contribute to a balanced diet that supports healthy bones alongside regular weight-bearing exercise and adequate vitamin D intake.