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White rice is often criticized as a nutritionally void source of empty carbs and calories. However, white rice nutrition is considered a staple ingredient in cultures and cuisines all around the world.

Sweet potatoes are not only delicious but also rich in many vitamins and minerals (1). There are many varieties of this potato, each having a different composition of nutrients. These can be identified by the color of the potatoes as they are available in the colors like red, yellow, purple, brown, white, and orange, etc. (2). People often confuse them with yams, but both are totally different (3). These are also not closely related to regular potatoes and can be consumed raw, boiled, baked, or in steamed form (4). This root vegetable is a rich source of fiber, carbs, protein, minerals, vitamins, etc. Owing to the presence of so many essential components, it helps eliminate many diseases and fight many disorders like diabetes, various types of cancer, etc., (5, 6, 7). Let’s have a look at what this tuber has to offer.

Zucchini, also known as courgette, is a summer squash in the  Cucurbitaceae  plant family, alongside melons, spaghetti squash, and cucumbers. It can grow to more than 3.2 feet (1 meter) in length but is usually harvested when still immature — typically measuring under 8 inches (20 cm). Although zucchini is often considered a vegetable, it is botanically classified as a fruit. It occurs in several varieties, which range in color from deep yellow to dark green. While squashes originated in the Americas, this particular variety was first developed in the early 1800s in Italy. Zucchini has been used in folk medicine to treat colds, aches, and various health conditions. However, not all of its uses are backed by science. Here are 12 evidence-based benefits of zucchini.