benefits of zucchinis

1 Use in Cupcakes and bread and loaf cakes. Incorporate 1 cup of grated raw zucchini into the batter for a more nutritious bite. 2 Stir fry , saute or make zucchini chips.3 Use raw in Salads4 Use as a Sabzi.

This summer squash is a nutritious treat whose daily consumption is equivalent to nine ? cup servings of fruits and vegetables consumed each day. It comprises of nutrients like Vitamins A, B, C, E and K; and dietary fiber as well as minerals like calcium, magnesium, phosphorus, potassium, manganese and folates. Its nutritional value is further enhanced by beta carotene which is a powerful antioxidant.

Since zucchini vegetable has high water content, it is very low in calories. One medium raw zucchini provides 33 calories, 2.37 grams of proteins and 6.1 gram of carbohydrates. It mixes well with potatoes, carrots, asparagus, green beans, etc., in stews, sabzi, and curries. Fine sections, chopped or grated, it can be shredded into bread, pizza, etc.

Raw or grilled zucchini is a good source of dietary fiber, a type of carbohydrate. One large zucchini provides about 3.2 grams of fiber. The RDA of fiber is 14 grams for a 1000 calorie diet, 21 grams for a 1500 calorie diet and 28 grams for a 2000 calorie diet.

This mineral plays an important role in muscle contraction by supporting the function of actin and myosin, the proteins abundant in the muscle fibers. A large zucchini provides about 58 mg of magnesium which is equivalent to 14% of the RDA for men and women respectively.

Raw and grilled zucchini vegetable also contains folate or Vitamin B9 which supports metabolism by aiding in protein and nucleic acid metabolism. One large zucchini provides about 78 micrograms of folate which is equivalent to 20% of the RDA.

Getting creative in the kitchen allows you to enjoy raw and grilled zucchini in a range of dishes. Served raw, sliced zucchini pairs well with nutritious dips, such as hummus or guacamole, while the squash s mild flavor also blends well into fruit and vegetable smoothies. Grill your zucchini with healthy flavorings, such as extra virgin olive oil, pepper and a small amount of salt. Alternatively, spice your grilled zucchini by seasoning it with red pepper flakes or peperoncini, or marinate your zucchini in balsamic vinegar before grilling. If you re bored with the thought of eating grilled zucchini on its own, use the cooked squash as a salad topper, or add the zucchini to a sandwich or wrap.

As an outstanding source of manganese and vitamin C, zucchini is the best source of dietary fiber that will keep your body in the best shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus . This summer squash also