Zucchini is a fairly recent vegetable. It was developed in Italy in the nineteenth century, although earlier variants of zucchini go back to more than seven thousand years ago.
The ancestors of the modern zucchini originate in today’s Mexico and in the northern regions of South America, from where they were brought to Europe. And from Europe zucchini were introduced to America by Italian immigrants.
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Zucchini – botanically a fruit
Technically speaking, zucchini is a fruit, but it is mostly cooked as a vegetable in various ways including steaming, baking, sautéing, grilling, and frying. Because it doesn’t have a prominent vegetable-like flavor, it can even be used as an ingredient in cake mixes and bread.
Lots of people make cupcakes, cobbler, brownies, cookies, and chocolate cake adding zucchini because the vegetable gives bakery goods great moisture and texture.
As such, zucchini is a fantastic ingredient that can substitute, for example, eggs, not to mention there are health benefits provided by the nutrition content in zucchini.
Zucchini – nutrition information for 100 grams raw vegetable (includes skin)
Zucchini is one of the best foods that can help with weight-loss. Because it’s extremely low in cholesterol, sodium, and saturated fat, but provides a good amount of dietary fiber, zucchini is an ideal vegetable to eat raw or cooked in a healthy way when dieting.
100 grams of raw zucchini with skin contains 16 calories only, and 94.6 grams is water. The vegetable packs 1.2 grams protein, 3.3 grams carbohydrates and 0.2 grams fat. But the real benefits come from the vitamins and minerals in zucchini, which is a good source of vitamin A, vitamin C, folate, phosphorus, potassium, and calcium.
Vitamins in zucchini
Vitamin A 200 IU
Vitamin C 17.0 mg
Vitamin E 0.1 mg
Vitamin K 4.3 mcg
Riboflavin 0.1 mg
Niacin 0.5 mg
Vitamin B6 0.2 mg
Folate 29.0 mcg
Pantothenic acid 0.2 mg
Choline 9.5 mg
Minerals in zucchini
Calcium 15.0 mg
Iron 0.4 mg
Magnesium 17.0 mg
Phosphorus 38.0 mg
Potassium 262 mg
Sodium 10.0 mg
Zinc 0.3 mg
Copper 0.1 mg
Manganese 0.2 mg
Selenium 0.2 mcg
Zucchini health benefits
Two key nutrients in zucchini recommend this vegetable for good heart health. The first is potassium, which helps maintain good blood pressure and a steady heart rhythm. The second is folate, which can reduce the risk of heart disease and stroke.
Zucchini contains vitamin A and beta-carotene, two relevant compounds that can improve vision and prevent eye diseases.
Also containing vitamin C and calcium, zucchini boosts immunity and fights against common cold and conditions associated with the infection. The vegetable carries anti-inflammatory benefits and helps remove infectious agents from the lungs.
Rich in dietary fiber, zucchini promotes healthy digestion. Nutritionists recommend consuming cream of zucchini soup to treat digestive issues. The soup can be eaten as an after a meal or alongside dishes. Zucchini soup is known to aid in weight loss too, lower cholesterol, reduce bloating and boost metabolism.
Zucchini is also associated with healthy skin. Containing many antioxidants that help slow down the aging process, the vegetable protects the skin from the effects of free radicals and reduces the risk of premature aging.
As a great summer vegetable, zucchini helps hydrate the skin. This is because it contains water in high amounts, but also because it contains lutein, a type of carotenoid antioxidant that reduces the effect of sunlight exposure.
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When buying zucchini, it’s good to keep in mind that there are many varieties to choose from.