Benefits of zucchini

Benefits of zucchini: vitamins, minerals, ways of consumption

Zucchini is one of the most popular vegetables that are appreciated for their delicate flavor, versatility in cooking and a huge number of useful properties. With its low calorie content, high water content and rich array of nutrients, zucchini is an ideal food for those who want to eat delicious and healthy. This article looks at what this vegetable can help the body of men, women and children. 

Chemical composition of zucchini

Zucchini contains a wide range of vitamins, minerals and other useful substances:

  • Vitamins: A, B1, B2, B6, C, PP, K.
  • Minerals: potassium, magnesium, phosphorus, calcium, iron.
  • Antioxidants: lutein, zeaxanthin.
  • Fiber and pectins.

Most of the zucchini consists of water (more than 90%), which makes it an excellent product for hydration of the body.

The main useful properties of zucchini

Nutritionists and doctors talk about the great benefits of zucchini for adults, children and the elderly:

  • Help in weight loss. Zucchini are low in calories (only 20-30 kcal per 100 g) and rich in fiber. They keep the feeling of satiety for a long time, help normalize digestion and prevent overeating.
  • Improved digestion. Fibers and pectins contained in zucchini, stimulate the intestines, promote gentle cleansing of the body and improve the microflora. They are useful for constipation and dysbacteriosis.
  • Supporting heart health. The high content of potassium and magnesium helps normalize blood pressure, improve the functioning of the heart muscle and prevent cardiovascular disease.
  • Antioxidant Defense. Lutein and zeaxanthin, powerful antioxidants, protect cells from damage, slow down the aging process and reduce the risk of chronic diseases.
  • Prevention of edema. Zucchini have a mild diuretic effect, which helps to remove excess fluid and salt from the body, preventing edema.
  • Benefits for vision. Vitamin A and antioxidants strengthen vision, protecting the eyes from the harmful effects of free radicals and age-related changes.
  • Nervous System Support. The richness of B vitamins makes zucchini good for the nervous system. They help manage stress, improve sleep and increase concentration.
  • Maintaining healthy skin. Vitamins C and E promote the production of collagen, which keeps the skin firm and slows down the appearance of wrinkles.

Here are some interesting facts about zucchini:

  • Not really a vegetable. Zucchini is actually a fruit, not a vegetable, botanically speaking. It’s a variety of pumpkin, and it belongs to the pumpkin family, just like watermelon, melon, or cucumber.
  • Origin of the name. The name “zucchini” comes from the Italian word “zucchina”, which means “little pumpkin”. In some countries, it is also called “zucchini” (because of the French word caboche, meaning “pumpkin”).
  • Edible flowers. Zucchini flowers are edible too! They are often used in cooking, for example, fried in batter, added to salads or stuffed with cheese.
  • Fast Growth. Zucchini grows at an astonishing rate! It can grow to a large size in 1-2 days if not picked in time.
  • Largest zucchini. The longest zucchini in the world was grown in Canada and reached a length of 2.52 meters. It was recorded in the Guinness Book of Records.
  • Zucchini vs. zucchini. Although zucchini and zucchini are often confused, there are differences between the two. Zucchini usually has a darker green skin and delicate flavor, while zucchini can be lighter and larger.
  • Use in desserts. Zucchini can even be added to baked goods and desserts! For example, in pies, muffins and muffins, where it adds richness and softness to the dough.
  • Symbol of abundance. In some cultures, zucchini symbolizes abundance and prosperity due to its ability to bear fruit quickly and abundantly.

How to cook zucchini properly

Zucchini are incredibly versatile:

  • They can be roasted, baked, boiled, stewed, and steamed.
  • Use zucchini in soups, salads, side dishes or as a base for low-calorie desserts.
  • Young zucchini is best consumed with the peel, as it contains most of the fiber and antioxidants.

To preserve the maximum benefit, choose gentle cooking methods: baking, stewing or steaming.

Contraindications

Although zucchini is beneficial for most people, there are some restrictions. People with kidney disease associated with impaired excretion of potassium should limit their consumption. If you have gastritis or stomach ulcer in the stage of exacerbation, it is recommended to avoid eating raw zucchini. Allergic reactions to zucchini are extremely rare, but possible.

Zucchini is a simple, affordable and incredibly useful vegetable that should be in the diet of everyone who cares about their health. They help maintain your figure, strengthen your immune system, improve digestion and overall body health. Add zucchini to your menu to enjoy its delicate flavor and get maximum health benefits!
To learn about the benefits of other products, go to the Benefits food page.

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