Health benefits of zucchini

Zucchini is a plant that is grown in all the hot regions of the planet. Its shape is elongated and spherical, and depending on the sub-variety the color is yellow, dark green or light ..., its flesh is always whitish and its flavor more or less sweet.

Nutritional composition

Zucchini stands out, like all vegetables, for its high content of Water, followed by carbohydrates and fibra. Its fiber content is moderate, compared to other vegetables, and soluble. It is rich in antioxidant vitamins such as vitamin C, and in vitamins of the B complex, among which the folates. Regarding the minerals that presents the zucchini potassium and phosphorus stand out. It has a significant iron content, but it is hardly absorbed. Also small amounts of magnesium and phosphorus.

Featured Nutrients

Soluble fiber

Zucchini mainly contributes mucilages, a soluble fiber that helps capture water, forming a voluminous gel-like substance that promotes digestion, softens and helps eliminate stool.

Vitamin C

La is an antioxidant that helps fight those that are produced in the body for different reasons, and that are harmful to the body. In addition, it is necessary for the growth and repair of tissues, forming proteins that make up the skin, tendons, ligaments ... It helps in the healing of wounds and participates in the absorption of iron.

B vitamins

The B complex vitamins that we find in zucchini are mainly the B1, B2 and B6, relevant vitamins due to their involvement in the processes of energy metabolism and the nervous system.

Folates

Special mention, also of the B complex, stand out the folates also called or vitamin B9, it intervenes in the production of red blood cells, in the development of the nervous system, participates in the synthesis of genetic material and in the formation of antibodies. In addition, it is very important when it comes to preventing anemia and spina bifida of the fetus in pregnancy.

Potassium

This mineral is essential for the transmission and generation of the nerve impulse, it participates in muscle contraction, as well as in the water balance both inside and outside the cell. A diet rich in foods rich in potassium can prevent cramps.

Match

The main function of phosphorus is the participation in the formation of bones and teeth. It is involved in the metabolism of lipids and carbohydrates and helps in the formation, conservation and protein repair of tissues and cells. And it is involved in the production of ATP (a molecule that helps to store energy), in kidney function, muscle contraction, nerve impulse ...

Magnesium

Zucchini contains remarkable amounts of this mineral. Magnesium is responsible, among other functions, for maintaining proper functioning of the intestines, muscles and nerves, it also participates in the regulation of cardiac contraction, improves the immune system, and is part of bones and teeth.

Health benefits

• Weight reduction and maintenance. Thanks to its low calorie content, it is an ideal food in low-calorie diets and on weight maintenance diets. In addition, its high water content makes it a very hydrating food.
• Disease prevention. Like many other greens or vegetables, it is a good source of antioxidants (vitamin C) especially if it is taken raw. Antioxidants help fight free radicals that damage the body by altering the DNA of genes, proteins, and fats. Low levels of antioxidants are precursors of some diseases such as cancer or cardiovascular diseases.
• Diuretic. The zucchini, rich in water and potassium and low in sodium, favors the organism. Therefore it is beneficial in case of hypertension, kidney stones or fluid retention.
• Constipation. Foods rich in fiber promote intestinal transit and related diseases, such as hiatal hernia, diverticulitis, hemorrhoids and even some type of cancer of the large intestine.
• Improves digestions: Zucchini, thanks to its content in mucilage (soluble fiber), softens the digestive system and deflates the digestive and intestinal mucosa, which is why it is highly recommended in people with problems of gastritis.

How to consume it

Zucchini is a very versatile vegetable, it can be consumed in a myriad of ways, raw or cooked. Raw, it can be added to slices in salads or prepare a carpaccio (washing it very well beforehand and without removing the skin to maintain its properties). Cooked, it admires many types of cooking, and it is the main ingredient in purees, creams and pistos. It can be cooked, sautéed, fried, sautéed, roasted or stuffed… and it can accompany meats, fish or be an ingredient in tortillas.

When to consume it

Its best time of consumption and collection is in spring and summer. It is a plant that grows very fast and requires a large consumption of water for its growth. It can double in size overnight. It is a vegetable that is harvested tender, without having reached its largest size.

How to choose and keep it

As in almost all fruits and vegetables, those specimens that are firm to the touch, small or medium should be chosen, since the large ones have a less sweet taste, too many seeds and less tender meat. It should not have bumps and it should have a certain weight in relation to its size. Its exterior color does not affect the flavor, it just depends on the variety.

At home it can be kept in the refrigerator and will last up to two weeks. They should not be stored with fruits that give off ethylene (gas secreted by fruits such as melon, banana or peach when ripe), as they bitter the flavor of the zucchini. It can also be frozen by blanching it beforehand for about five minutes in boiling water.

• Zucchini is a very versatile vegetable, which can be consumed in a myriad of ways, raw or cooked.
• It provides a type of soluble fiber called mucilages, which helps to capture water, forming a voluminous gel-like substance that promotes digestion, softens the digestive mucosa and favors intestinal transit.
• Zucchini, rich in water and potassium and low in sodium, favors the elimination of fluids in the body. Therefore it is beneficial in case of hypertension, kidney stones or fluid retention.

Diploma in Human Nutrition and Dietetics

Master in Pediatric Nutrition and Sports Nutrition