Live Longer Habits

Courgette is a nutrient-rich food that can offer a wide range of health benefits. Although often thought of as a vegetable, courgette is actually a fruit from a botanical perspective.

A member of the Cucurbitaceae family, courgette is closely related to melons, cucumbers, and spaghetti squash. It can grow over a metre long, but is usually harvested when still small and tender, typically under 20 cm. Courgettes come in different varieties, with colours ranging from deep green to golden yellow.

While squash plants originated in the Americas, courgette as we know it today was first cultivated in Italy in the early 19th century. Traditionally, it has also been used in folk medicine for ailments such as colds and aches — though not all of these uses are scientifically proven.

Below are 12 evidence-based health benefits of adding courgette to your diet.

1. Packed with nutrients

Courgette is low in calories but high in vitamins and minerals.

180 g (one cup) of cooked courgette provides:

Calories: 27

Protein: 2 g

Fat: <1 g

Carbohydrates: 5 g

Sugar: 3 g

Fibre: 2 g

Vitamin A: 11% of the Daily Value (DV)

Vitamin C: 26% of the DV

Potassium: 10% of the DV

Folate: 13% of the DV

Manganese: 14% of the DV

Magnesium, Vitamin K, Copper, Vitamin B6, and more in smaller amounts.

Cooked courgette provides more vitamin A, while raw courgette contains more vitamin C.

2. High in antioxidants

Courgette is rich in antioxidants — plant compounds that protect cells from damage.
Carotenoids such as lutein, zeaxanthin, and beta-carotene are particularly abundant. These support eye health, skin protection, and heart health, and may even help reduce cancer risk.

The highest levels are found in the skin, especially in yellow courgettes.

3. Supports digestion

Courgette is made up of water and fibre, both of which help maintain a healthy digestive system.

Insoluble fibre adds bulk to stools and helps prevent constipation.

Soluble fibre feeds beneficial gut bacteria, which in turn produce short-chain fatty acids that nourish the gut lining and may ease conditions such as irritable bowel syndrome (IBS) or Crohn’s disease.

4. May help manage blood sugar

Courgette is a great choice for people with type 2 diabetes or those looking to reduce carbohydrate intake.

It contains just 3 g of carbs per cup when cooked.

It can be spiralised into “courgetti” to replace pasta or sliced as a substitute for lasagne sheets.

Its fibre content helps stabilise blood sugar and improve insulin sensitivity.

Animal studies also suggest that extracts from courgette skin may lower blood sugar, but more human research is needed.

5. Promotes heart health

A diet rich in courgette may support cardiovascular health thanks to:

Fibre, particularly pectin, which helps lower “bad” LDL cholesterol.

Potassium, which supports healthy blood pressure.

Carotenoids, which are linked to a reduced risk of heart disease and stroke.

6. Strengthens vision

Courgette contains vitamin C, beta-carotene, lutein, and zeaxanthin — all vital for eye health.

These nutrients may lower the risk of macular degeneration and cataracts, two leading causes of vision loss in older adults.

7. May aid weight loss

Courgette is:

Low in calories

High in water

A good source of fibre

This combination helps you feel fuller for longer, curbing appetite and supporting weight management. Diets rich in vegetables like courgette are consistently associated with healthier body weight.

8–11. Other potential benefits

Research suggests courgette may also:

Support bone health – thanks to vitamin K, magnesium, and antioxidants.

Offer anticancer effects – some studies show courgette extracts may slow cancer cell growth, though human trials are limited.

Promote prostate health – courgette seed extracts may help with enlarged prostate symptoms.

Stabilise thyroid function – animal research suggests compounds in the peel may help regulate hormones.

12. Easy to add to your diet

Courgette is incredibly versatile and can be enjoyed raw or cooked. Here are some ideas:

Slice raw into salads

Use in ratatouille

Stuff and bake with grains or vegetables

Stir-fry with garlic and olive oil

Blend into soups

Grill or sauté as a side dish

Use as a pasta replacement

Bake into breads, muffins, or cakes

Try the edible flowers in salads or soups

The bottom line

Courgette is a mild, versatile fruit that’s full of beneficial nutrients. From aiding digestion to supporting heart health, eye health, and even weight management, it can be a valuable addition to your meals.

If you’re looking for a simple, healthy ingredient to add to your diet, courgette is an excellent choice.

source: healthline