Zucchini is a summer squash that grows in the summertime. Summer squashes are part of the gourd family, and they are related to winter squash in terms of appearance. They are available in a number of different sizes, shapes, and colors. Summer squashes include zucchini, yellow crookneck squash, and pattypan (scallop) squash, all common kinds. Depending on where you live in the world, zucchini is referred to as marrow (vegetable marrow or Italian marrow) or courgette, among other names. Zucchini is readily available in most supermarkets and is a good source of micronutrients such as vitamins C and B6. In addition, this low-calorie vegetable (which is a fruit) is an excellent addition to most healthy diets due to its versatility and low-calorie count.
Vitamins and Minerals
Zucchini is an excellent source of vitamin C, as is broccoli. In addition, it contains a significant amount of vitamin B6. You’ll also get lower doses of vitamin A, folate, riboflavin, and thiamin, among other nutrients. Also, manganese, potassium, and trace levels of magnesium and phosphorus can be found in zucchini and other minerals.
The Good Stuff
The nutrients found in zucchini may have a number of health-promoting properties.
Zucchini contains around 24 percent of your daily vitamin C requirements in a one-cup serving size. Nutritional supplementation with vitamin C is recommended for those who want to improve their immunity, repair their cells, and slow down the aging process. As an antioxidant, vitamin C is thought to protect against oxidative stress, which can be induced by exposure to free radicals in our environment (such as cigarette smoke) or by free radicals produced by the body itself. Experts advise ingesting antioxidants naturally found in meals such as fruits and vegetables rather than taking an antioxidant dietary supplement. In addition, some cancers may be prevented with the use of vitamins.
Cancer Prevention
Some evidence suggests that eating a diet rich in fruits and vegetables may lower the risk of some cancers, including lung, breast, colon or rectum, stomach, oral cavity, larynx or throat, and esophagus. Lung cancer is the most common type of cancer. Some research has suggested that vitamin C could be responsible for this benefit because of its antioxidant and anti-inflammatory characteristics. However, further research is required to comprehend this possible benefit properly.
Anti-Aging for Skin
It is also thought that vitamin C in zucchini is responsible for developing collagen, the primary protein in your skin. Therefore, antioxidant protection and protection against age-related skin deterioration, and protection against UV-induced photodamage are possible benefits of vitamin C. Good skin is connected with higher fruit and vegetable intake in a number of studies. However, it is acknowledged that the active component in the fruits and vegetables responsible for the reported benefit has not been determined. Still, they speculate that the availability of vitamin C may be a factor.
Premenstrual Syndrome Relief
According to several research, vitamin B6 found in zucchini may be beneficial in reducing the symptoms of PMS. In addition, vitamin B6 may also be beneficial in relieving morning sickness during the first trimester of pregnancy. You can also purchase vitamin B6 as an over-the-counter medication for morning sickness.
Allergies Relief
According to the American College of Allergy, Asthma, and Immunology, those who have oral allergy syndrome (OAS) may have symptoms after consuming zucchini or yellow squash, among other vegetables. Allergens in pollen (such as birch, ragweed, or grass pollens), raw fruits and vegetables, and nuts are responsible for developing OAS. Cooking zucchini may help you avoid the onset of symptoms. If you feel that you have an allergy to zucchini or if you have itching in the mouth or throat area after eating it, seek medical attention from a certified physician.
Negative Consequences
Zucchini includes cucurbitacins, which are bitter substances that are occasionally added to some insecticides to make them more effective against insects. On the other hand, Cucurbitacins are produced in such low amounts that they are not regarded as bitter by humans when grown under normal environmental conditions. High temperatures and other environmental variables, such as high humidity, might cause cucurbitacin-containing fruits to taste bitter in some circumstances. It has been reported that persons who consume bitter zucchini occasionally have stomach discomfort and diarrhea.
Types of Zucchini
Zucchini comes in a variety of colors and shapes. They are available in various sizes, ranging from extremely small (about the size of a hot dog) to exceptionally large. Some types of zucchini, such as the eight-ball zucchini, are even circular in the middle. Almost all zucchini are green, although some are green and white, and some are green and yellow. Although yellow squash is sometimes referred to as yellow zucchini, it is a different type of summer squash. Although most zucchini have a similar flavor, they are commonly prepared in various ways. The long, thin variety can be sliced thinly and put into soups, salads, or a veggie tray as an accompaniment. Round and thicker kinds are excellent for stuffing and roasting.
Where to get Zucchini?
Summer squash is available year-round in most supermarket stores in the United States, including Whole Foods and Trader Joes . However, the best zucchini is only accessible during the summer months. Whenever you buy zucchini or any other summer squash, look for smooth, shiny skin free of blemishes or bruises and devoid of nicks or soft patches. Touching the squash should reveal a hard skin, particularly around the stem, and the squash should feel hefty for its size. When preparing zucchini, it is totally safe to ingest raw zucchini and the skin if you do not cook it beforehand. Eating the skin increases the amount of antioxidants in the food. The seeds themselves are also edible.
Kim’s Final Thoughts…
Zucchini is one of my favorite vegetables to eat, and it has many health benefits. It can be prepared in many ways that are low-calorie and healthy. For example, you can dip raw zucchini in a favorite dipping sauce or chopped and added to a salad as a side dish. You can also use this delicious veggie to spice up any dish. It has a thin skin and a delicate, juicy flesh that makes it ideal for various cooking methods such as steaming, grilling, roasting, baking, or sautéing. Also, summer squash makes an excellent low-carb pasta substitute.
