It is a natural antioxidant that protects against anemia, benefits the immune system, prevents hypertension, protects against infections and has a healing action for wounds.

Zucchini comes from Central America and is highly appreciated throughout the world, being easy to prepare and integrate into various dishes. It has a delicate flavor and is the star above all in Mediterranean cuisine.

In our country there are several varieties of zucchini in the markets and stores, including summer squash, but regardless of size, skin color or core, all zucchini have the same beneficial effects on our health.

Zucchini is rich in vitamins and minerals

Zucchini contains active substances both in the core and in the skin. That is why it is good to consume them together, especially since the peel cooks very easily. Zucchini are low in calories and contain more than 90%  water  when fresh.

The most important substances in the composition of zucchini are potassium, phosphorus and manganese, but it is not possible to avoid  vitamin B6 ,  vitamin C , copper, magnesium, folic acid, zinc, iron, calcium, and  vitamin A and K .

Zucchini stimulate digestion and maintain a healthy digestive tract

Because it is rich in water, zucchini is a good diuretic, promoting the elimination of water from the body. In this way, the consumption of zucchini helps the proper functioning of the kidneys, liver and colon.

Zucchini also contains a lot of fiber, essential for regulating bowel movements. Specialists recommend zucchini in case of diarrhea, constipation, indigestion and even liver problems.

Due to its light texture and the fact that it is quickly digested, zucchini can also be consumed by people suffering from gastritis or gastric ulcer.

Young zucchini contains pectin, and in adulthood it contains cellulose. As much as possible, try steaming fresh zucchini. You recognize them as heavier due to the high water content and stronger to the touch.

Zucchini has an anti-inflammatory effect

Zucchini work wonders against inflammation throughout the body. The active substances in the composition of zucchini fight free radicals, block degenerative processes and have a calming effect.

Due to the intake of  vitamins  and minerals, but also this anti-inflammatory role, zucchini is recommended both with preventive effect, but also during periods of convalescence, as a supplement for faster healing.

Zucchini maintains healthy eyes and nervous system

The B complex vitamins, important for the health of the nervous system, are fully available in zucchini. Regular consumption improves memory, attention, prevents premature aging of cells and the installation of degenerative diseases of the nervous system.

Lutein from zucchini is helpful in preventing or treating light vision problems. By the way, zucchini is one of the recommended vegetables for people who spend a lot of time in front of the computer or focus their vision in one place for long periods of time.

Keep in mind that zucchini can contribute to better vision. Scientists say that zucchini gives us  beta-carotene and vitamin C , both substances are allies that promote good vision.

Additionally, zucchini also contains antioxidants, such as lutein and zeaxanthin, which can reduce the risk of age-related eye diseases. Research shows that these antioxidants can accumulate in the retina, improving vision and reducing the risk of eye conditions.

At the same time, diets rich in lutein and zeaxanthin can  reduce the risk of developing cataracts,  a condition in which the lens is altered, which can lead to poor vision quality.

Let’s not forget the nutrients we find in zucchini. It provides us with  vitamins and minerals  and other beneficial chemical compounds, such as polyphenols. They act as antioxidants, which declare our cells from free radical damage.

Zucchini recipes or how they can be included in your culinary preparations.

Zucchini is a simple ingredient, which can be consumed both raw and cooked. There are a few simple ways you can include it in the dishes you eat at the table this summer.

  • You can add it raw in salads.
  • It can be cooked in the form of a stew, along with other summer vegetables and fruits, to make the famous ratatouille.
  • If you want, you can fill some zucchini with rice, lentils or other vegetables, then you can give it to the oven.
    • For a simple preparation for sautéing, just add a little olive oil to a frying pan and sauté the zucchini slices.
  • It can be blonde, then mixed in the blender to incorporate it into soups.
  • Serve the zucchini as a garnish, grilled or broiled or sautéed, with a little garlic and olive oil.
    • If you do not suffer from gastrointestinal diseases and it does not hurt your frying, you can prepare grilled zucchini slices, a snack fried in oil.
  • You can prepare from zucchini, with a kitchen accessory, noodles that have the appearance of spaghetti or you can cut the slices thinly, to replace the lasagna sheets when you make this preparation.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

Leave a Reply

Your email address will not be published.