benefits of zucchinis
. This member of the gourd family is cylindrical in shape and brilliant dark green in color, with a watery flesh and mild flavor. Though zucchini can grow to almost monstrous proportions, the smaller vegetables are the most flavorful. Zucchini helps to cure asthma as it contains Vitamin C, which is a powerful antioxidant, and has anti inflammatory properties. Zucchini helps to prevent diseases, like scurvy, bruising etc, caused by the deficiency of
. One cup of zucchini has 36 calories and 10% of the RDA of dietary
Skin Benefits of Zucchini
. Fruits and vegetables are loaded with nutrients and hence are good for your skin. Zucchini is rich in Vitamins A and C as well as antioxidants which can benefit your skin in many ways. Some popular varieties are: Golden zucchini features brilliant golden yellow skin that retains its color even after cooking. Round varieties are dense, heavy, and nearly seedless with smooth surface. Tatume, which is common in Mexico, has similar features of round
Anti oxidant value
. Zucchinis have anti oxidant value (Oxygen radical absorbance capacity ORAC) of 180 Trolex Equivalents (TE) per 100g, the value which is far below to some of the berries, and vegetables. Nonetheless, the pods are one of the common vegetables included in weight reduction and cholesterol control programs by the dieticians.
Health benefits of zucchini
. Zucchini is one of the very low calorie vegetables; provide only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
rich in vitamin A
. Fresh fruits are rich in vitamin A; provide about 200 IU per 100 g. Fresh pods, indeed, are good source of anti oxidant vitamin C. Provide about 17.9
good source of potassium
. It is a very good source of potassium, an important intra cellular electrolyte. Potassium is a heart friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure effects of sodium.
Moderate source of folates
. Courgette is a relatively moderate source of folates, provides of 24
Especially golden skin varieties
. zucchinis, especially golden skin varieties, are rich in flavonoid poly phenolic antioxidants such as carotenes, lutein and zea xanthin. These compounds help scavenge harmful oxygen derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease processes.
. Golden zucchini features brilliant golden yellow skin that retains its color even after cooking. Zucchini is one of the very low calorie vegetables; provide only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
. Zucchinis can be available all around the year, but they are at their best during late spring and summer seasons. Zucchinis have anti oxidant value (Oxygen radical absorbance capacity ORAC) of 180 Trolex Equivalents (TE) per 100g, the value which is far below to some of the berries, and vegetables. Nonetheless, the pods are one of the common vegetables included in weight reduction and cholesterol control programs by the dieticians.
. In the stores, choose small to medium sized zucchini featuring shiny, bright green skin, firm and heavy in hand. The best size for zucchini is 6 to 8 inches length and 2 inches or less in diameter. Some big sized varieties with marrow are specially grown for stuffing. Minor superficial scratches and mild bruises oftentimes seen on their surface but are perfectly fine.
Preparation and serving methods
. Wash them thoroughly in cold, running water just before cooking. Sometimes the fruits may require light scrub at places where prickles or dirt attached firmly. Trim the neck and bases. Peeling of skin is not advised.
An edible delicacy
. Zucchini blossoms are also an edible delicacy. In general, blossoms are picked up during morning hours when they are fresh and soft. To prepare, open up blossoms and carefully inspect for insects. Pull off any calyces attached firmly at the base.
Small varieties of zucchini
. Small varieties of zucchini are less bland and watery than others. Zucchini is usually cooked to make savoury dishes. It can also be eaten raw in the form of salads where it can be sliced and shredded in cold and hot salads.
. Golden zucchini is a hybrid variety which is deep yellow or orange in colour. Zucchini in Hindi is known as
. These are dense, heavy and almost seedless with a smooth surface. zucchini featuring shiny, bright green skin, firm and heavy in hand. The best size for zucchini is 6 to 8 inches length and 2 inches or less in diameter. Some big sized varieties with marrow are specially grown for stuffing. Minor superficial scratches and mild bruises oftentimes seen on their surface but are perfectly fine.
. Commonly found in Mexico, their features are similar to the round variety except that they have a large oval shape. Zucchini blossoms are also an edible delicacy. In general, blossoms are picked up during morning hours when they are fresh and soft. To prepare, open up blossoms and carefully inspect for insects. Pull off any calyces attached firmly at the base.
. Also known as
. These are characterized by thick warty skin with markedly curved necks. They have a crunchy texture and a sweet delicate flavour. Furthermore, zucchinis, especially golden skin varieties, are rich in flavonoid poly phenolic antioxidants such as carotenes, lutein and zea xanthin. These compounds help scavenge harmful oxygen derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease processes
Middle eastern variety
. As evident from their name, this variety is common in the Middle Eastern countries. In India it is referred to as
. The dietary fiber contained in zucchini helps in lowering the cholesterol levels in the system by attaching itself with the bile acids that are produced by the liver for digesting fat.This fiber mixes with bile acid, thus slowing down its ability to digest more fat and charging the liver to produce more bile acids.More cholesterol is used up by the liver in the production of bile acids which results in lowering cholesterol levels in the body.The
Helps in Weight Management
. Zucchini is effective for weight management due to its healthy combination of high fiber and moisture content and a low calorie content.It is beneficial for weight management as it controls your appetite by filling you up with water and fiber. Thus, you can have larger servings of zucchini and still keep your caloric intake low.The high dietary fiber on the other hand enables you to shed extra pounds as it helps to burn more calories than you con
. Zucchini has high magnesium content with one cup providing over 10% of the RDA. This mineral reduces the risk of heart attack and stroke. Courgette is a relatively moderate source of folates, provides of 24
Zucchini also contains folic acid
. Zucchini also contains folic acid, a vitamin that is required to break down the dangerous amino acid, homocysteine. High levels of homocysteine in your blood can cause heart attack and thrombosis i.e. blood clotting.
. The high levels of fiber in zucchini prevent carcinogenic toxins from settling in the colon as well as promote healthy and regular bowel movements.Vitamins A and C are strong anti oxidizing agents that destroy the carcinogens which can lead to different types of malignant cancers.
Beneficial in Diabetes
. The abundance of Vitamin B complex in zucchini benefits diabetics. Diabetes is caused due to the inability of the body to metabolize and regulate the level of sugar in your blood.There are many types of diabetes and zucchini is particularly effective in warding off type 2 diabetes.The B complex vitamins, in the presence of zinc and magnesium help in breaking down the sugar in your body whereas fiber and pectin are vital in regulating the blood su
Maintains Eye Health
. Zucchini vegetable is a great source of Vitamin A which is beneficial for eye health. It is a very good source of potassium, an important intra cellular electrolyte. Potassium is a heart friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure effects of sodium.
. Vitamin C along with beta carotene, zinc and manganese acts as an antioxidant to protect your eyes. Zucchini helps in developing the cells of your eyes, thus improving your vision.Zucchinis can be available all around the year, but they are at their best during late spring and summer seasons.
Remove puffy bags around your eyes
. It can also be used externally to remove puffy bags around your eyes which can be caused due to excessive water retention. Fresh fruits are rich in vitamin A; provide about 200 IU per 100 g. Fresh pods, indeed, are good source of anti oxidant vitamin C. Provide about 17.9
High water content
. Zucchini has a high water content that helps in removing the swelling around your eyes. In addition, they contain moderate levels of B complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.
Lowers Blood Pressure
. Potassium and magnesium found in zucchini help in lowering blood pressure levels in the body. Regular consumption of zucchini benefits those suffering from hypertension or high blood pressure. High blood pressure, if left unchecked can lead to arteriosclerosis (hardening of blood vessels), heart attack, stroke and other medical conditions. Both potassium and magnesium are effective in alleviating stress on the body s circulatory system.
Promotes Prostate Health
. The phytonutrients in zucchini help in reducing the symptoms of benign prostatic hypertrophy (BOH). This is a condition characterized by enlargement of the prostate gland, leading to complications with urination and sexual functions.
. Gout is a painful condition of the inflammation of the joints, caused due to excessive uric acid in the body. Zucchini is a rich source of Omega 3 fatty acids and anti inflammatory carotenoids that can counter the effects of excessive uric acid.Gout affects your knees and feet and often results in difficulties in walking. Its treatment requires a strict diet control which includes an increased consumption of fruits and vegetables and zero intake
. Zucchini also contains powerful antioxidant vitamins, A and C which along with copper prevent the development of many hyper inflammatory disorders like asthma, osteoarthritis and rheumatoid arthritis.
Hydrates your Skin
. Zucchini has a high water content which hydrates your skin. Water in general is beneficial for your skin as it flushes out toxins from your system. Regular consumption of zucchini helps restore the moisture of your skin, providing you with a glowing skin.
Anti ageing Benefits
. Zucchini is a good source of Vitamins A and C which are powerful antioxidants. Vitamin A helps in maintaining a healthy skin whereas Vitamin C fights the harmful free radicals.These free radicals are responsible for causing ageing of the skin, resulting in the appearance of spots, fine lines and wrinkles. Eating zucchini can prevent these signs of ageing to a significant extent.
Aids in Collagen Formation
. Manganese contained in zucchini is essential for the production of choline, the amino acid which is involved in collagen formation, thus facilitating healthy skin and proper wound healing. Fresh, tender zucchini can be eaten raw in salads. The pods can be used fried, baked, steamed, boiled, or used in stuffing.
Hair Benefits of Zucchini
. Just like the rest of the body, proper nutrition is a prerequisite of healthy hair. Inadequate nutrition is often the root cause of hair and scalp problems. To maintain a healthy mane, taking a balanced diet is inevitable as the hair follicles require adequate supply of nutrients and oxygen for their growth and maintenance. Zucchini contributes to overall health including hair health.
Promotes Hair Growth
. Zucchini is rich in Vitamin A and C and is beneficial for your hair. Vitamin C is vital for maintaining healthy collagen in the connective tissue and around the hair follicles.Vitamin A, on the other hand, protects your hair from free radicals. Deficiency of this vitamin can cause hair dryness.
Incorporate Zucchini in Your Diet
. 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.
Nutritional Value of Zucchini
. 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.
Preparation and Cooking Ideas
. 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 r
Maintains Optimal Health
. 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
Promotes Men s Health
. Many researchers have taken extracts from this squash to conduct certain studies and concluded that this fruit has certain properties that effectively treat an ailment in men called BPH or
Keeps You Disease Free
. Your overall health will surely improve if you consume zucchini regularly. It helps you prevent all kinds of diseases in a general sense. Studies have already declared that fiber rich foods help to alleviate cancer conditions by washing away the cancer causing toxins from cells in the colon. The vitamin C, folate and beta carotene content in zucchini helps to protect these cells from the harmful chemicals that can lead to colon cancer. Beta carot
Tips for Buying Zucchini
. When you buy zucchini, ensure that it s young and sweet in taste. The zucchini squash that has flowers attached are the real fresh and juicy examples. Also, check if the one you are buying is sleek, smooth and firm and has bright colored skin. It is always advisable to store zucchini in perforated plastic bags inside a refrigerator drawer. Try not to keep zucchini fruit stored for more than 3 days, since they can get damaged in overly cold temper
How to Cook Zucchini
. 95% of zucchini is water, so when it s cooked, water will ooze out. Therefore, you need to salt the zucchinis first and then allow the excess water to get drained out before the preparation is done. While you are eating this fruit, do not remove the skin because it comprises the important nutrient beta carotene, the vitamin component acting as an antioxidant thereby protecting cells from oxidation damage. The edible flowers of zucchini are often
It s ultra low in calories
. Zucchini makes the perfect light side dish for a heavy meal: One cup of sliced zucchini has about 19 calories. That s 40 to 50 percent lower than the same serving size for other low cal green veggies like broccoli and Brussels sprouts. And because it s so versatile, you can enjoy this low calorie food in so many different recipes, from baked fries to pesto roll ups. Of course, you can always grill zucchini with herbs for some savory flavor, too.
You can eat the blossoms
. Even though zucchini is served as a vegetable, it s technically a fruit because it comes from a flower: It grows from a golden blossom that blooms under the leaves. Grocery stores don t always sell the blooms, but you can find them at farmers markets. And these beauties aren t just for looking at you can eat them, too. The most popular way to prepare them is fried or stuffed, but our friends at Sunset magazine have a unique salad recipe to tr
It may be good for your heart
. Zucchini has a good amount of potassium: 295 milligrams per cup, or 8 percent of your recommended daily value. According to the American Heart Association, potassium can help control blood pressure because it lessens the harmful effects of salt on your body. Studies suggest that boosting your potassium intake (while also curbing sodium) can slash your stroke risk and may also lower your odds of developing heart disease. Zucchini is also high in t
You can substitute it for pasta
. Sure, you can add zucchini to your spaghetti recipes, but you can also use it in place of noodles altogether. So called zoodles are a great pasta alternative, and they re easy to make with the help of some kitchen gadgets. With a mandolin or a spiral slicer, you secure the zucchini on prongs and push the veggie toward the blades. A smaller and less expensive option is a julienne peeler, which has a serrated blade to create thin strips.
It s not always green
. You may be used to seeing a vegetable that s green and speckled, but there s a yellow variety of zucchini, and it s easy to confuse with yellow squash, a different type. The easiest way to tell the difference is to look at the shape. Yellow squash usually has a tapered neck, either crooked or straight, whereas zucchini of any color looks like a cylinder from end to end. Though not much is known about the difference between the varieties, some say
It has an international pedigree
. Italians are thought to have bred modern zucchini from the squash they picked up in colonial America zucca is actually the Italian word for squash. That s why you ll see zucchini referred to as Italian squash in some recipes. Still, summer squash has been around for quite some time. The crop dates back to 5500 B.C.E. where it was integral in the diets of people living in Central America and South America, according to the University of Arizo
Lutein and Zeaxanthin
. Zucchini also provides you with lutein and zeaxanthin, two phytonutrients that belong to the carotenoid family, which is the same nutrient family that includes beta carotene, a source of vitamin A. Lutein and zeaxanthin promote healthy eyesight. They filter light rays as they enter your eye, helping to ensure that harmful rays can t damage your eye tissues. While, as of September 2013, the Institute of Medicine has not set a recommended daily int
Consuming More Zucchini
. Zucchini is as tasty eaten raw as it is cooked. Try cutting raw zucchini into sticks, and pair it with healthy condiments, like hummus or guacamole. Use a vegetable peeler to cut zucchini into long, thin strips, and mix them with lemon juice, olive oil and pepper for an easy to prepare but flavorful salad. Saute zucchini in vegetable broth, then add flavor with freshly chopped basil or mint, or brush zucchini strips with olive oil and then grill
. The dietary
. Anti In
Heart Attack and Stroke Prevention
. A one cup serving of zucchini contains over 10% of the RDA of magnesium, a mineral proven to reduce the risk of heart attack and stroke. Zucchini also provides folate, a vitamin needed to break down the dangerous amino acid homocysteine, which
High Blood Pressure
. Along with magnesium, the potassium found in zucchini helps lower blood pressure. If unchecked, hypertension, or high blood pressure, can lead to arteriosclerosis (blood vessel damage), heart attack, stoke, and many other serious medical conditions. Both the potassium and magnesium in zucchini, however, can help alleviate the stress on the body s circulatory system.
. Celebrate end of summer zucchini with a variety of tasty applications. Try grated zucchini in cookies and bread for added moisture, or, stuff between tortillas for a simple veggie quesadilla. Zucchini is packed with beneficial nutrients including Vitamins C and A, potassium, folate, and fiber. All contribute to a healthy heart by decreasing the risk of stroke, reducing high blood pressure, and lowering cholesterol. Get maximum benefits by eating
Zucchini Health Benefits
. Zucchini is a popular summer squash from the Americas and Europe. Squash is a term that implies that a food is consumed raw, either in summer or winter. It is seen in its green and yellow variants. Zucchini is a nutritious fruit, often mistaken for a vegetable, which can be consumed in cooked or raw form.
. Zucchinis are an extremely rich source of folates, potassium, and vitamin A. You can also get a good portion of magnesium and manganese from a serving of zucchini. Zucchini will give you the complete amount of vitamins and minerals when you consume it in the steamed form. Health benefits of raw zucchini are the enhanced absorption of vital nutrients present in the fruit. You can include it as a part of your salad in 2 to 3 servings. When consumed
Whole Vs Peeled
. Zucchini is about 95 percent water by weight. Because most of this water is found in the vegetable s flesh, its skin is a more concentrated source of nutrients. Not only is a peeled zucchini is lower in vitamin C and potassium, but it s also virtually devoid of fiber and vitamin K. The skin itself is a rich source of antioxidant carotenoids, including lutein, zeaxanthin and beta carotene. zucchini should be one of the top choices. Opting towards
Low Calorie Food
. Zucchini is incredibly low in calories. A healthy serving of this vegetable delivers less than 25 calories, an almost unheard of number in the general roster of calorie counts. That makes zucchini a great way to get full without loading up on calories and sinking a diet plan.
Protein and Fiber
. Both protein and fiber are good for your diet. Dietary fiber helps to bond vitamins and minerals for the best nutritional delivery, and protein gives you energy for the day. Both of these are in zucchini in significant amounts.
. Another element that zucchini has is beta carotene. This essential vitamin is found in the rind of the zucchini, so to get all of the available nutritional value, don t skin this plant before cooking it. Do wash the rind thoroughly before cooking.
. Summer squash is 95 percent water, making it naturally low in calories and a good choice if you are trying to lose weight. A medium zucchini, for example, contains just 33 calories. It supplies a gram of protein and less than a gram of fat. The same size zucchini contains 6 grams of carbohydrates, 2 grams of which are dietary fiber. That makes zucchini a low glycemic food that will not spike your blood sugar, but will instead provide a steady sou
. Raw zucchini adds extra crunch to green salads. You can also cut it into strips or rounds for dipping in hummus. For quick stir fries, saute zucchini quickly in just a little olive oil with crimini mushrooms, yellow squash and red peppers for a colorful dish. Zucchini is also a standard addition to minestrone soup. If your backyard zucchini harvest is abundant, try grating the extra vegetables for zucchini bread or muffins made with whole wheat f
Zucchini keeps you Hydrated
. Zucchini is filled with water. 90% of it contains water. It can help in retaining the water level in a person. Low amount of water in the body during summers can make a person dizzy and weak. Zucchini consumption can prevent such problems.
. Zucchini is loaded with Vitamin C and water. They help in keeping the skin radiant and hydrated. Vitamin C aids in protecting the skin from harmful sun rays and thus delays the onset of pigmentation. Manganese in it aids in the production of choline, which is helpful in forming collagen and healing of wounds.
Zucchini wards off Diabetes
. B complex vitamins, zinc and magnesium are vital nutrients in breaking down the sugar in the body. Fibre and pectin are other nutrients that help in regulating the sugar level and prevent it from abnormal spikes.