Zucchini: 10 reasons and recipes to fall in love with the ingredient

Found in a variety of colors and sizes, zucchini is originally from the Americas and the most common versions in Brazil are the Italian and the girl. Its versatility and neutral flavor make it a super popular food in kitchens.

Zucchini is also much sought after for the benefits it offers to health, having minerals and vitamins essential for the well-being and proper functioning of the body, its slimming power is also one of the factors of its being so consumed.

10 amazing benefits of zucchini

So since she has so many qualities, how about knowing a little more about the details of each one of them? See below.

1. Brain friendly: zucchini is a great source of B vitamins, especially B1, also called thiamine, which is important for the health and proper functioning of brain functions, as well as helping to maintain a good memory, concentration and reasoning. It also contains calcium which helps in the maintenance of the nervous system and also strengthens bones and teeth.

2. Slimming: it not only has low calories, but is also rich in fiber, both in its peel and seeds and in its pulp. In this way, it reduces water retention in the body, facilitating the elimination of fats and toxins from the body and also contributes to weight loss, since the large amount of fiber gives the feeling of satiety, reducing excessive food consumption.

3. Regulates blood pressure: magnesium and potassium are two elements found in abundance in food, they act to increase the elasticity of the arteries and keep the heartbeat in regular rhythms, helping to balance blood pressure.

4. Controls diabetes: the intake of large amounts of fiber present in zucchini facilitates digestion and prevents constipation, but it doesn’t stop there, this is still one of the factors that makes food a regulator of blood sugar levels, preventing the development of type 2 diabetes. In addition, the vitamin B3 in zucchini controls the amount of glucose in the bloodstream.

5. Prevents cholesterol: the fruit also contains significant amounts of vitamin A and vitamin C, which slow the accumulation of fat in the veins and arteries. The reduction in the development of cholesterol through its consumption is also due to the fibers of the zucchini, which join the bile acids produced by the liver to carry out the digestion of fats that could cause blockages in the vessels.

6. Heart ally: thanks to the high concentration of magnesium, a mineral that reduces the risk of heart attack and strokes, zucchini maintains heart health. Another interesting aspect is the presence of folate in the food, which is capable of eliminating homocysteine, an amino acid that contributes to the incidence of cardiovascular diseases.

7. Improves the skin: zucchini has 95% water in its composition, which in itself is a reason to keep the skin looking hydrated, but also, the presence of manganese is essential for the production of proline and amino acids that allow the formation of collagen, a protein that keeps the skin, nails and hair always beautiful and healthy.

8. Eye protection: vitamin A, vitamin C and manganese in zucchini bring many benefits, as already seen, and with eye health this doesn’t change. They provide a combination of nutrients and antioxidants important in protecting the eyes, preventing the development of degenerative diseases such as cataracts.

9. Immunity: the vitamin C present in zucchini is an excellent antioxidant that contributes to the maintenance of the immune system and the fight against respiratory diseases and those resulting from vitamin deficiency, such as asthma, scurvy and sclerosis. Its anti-inflammatory, antimicrobial and anti-parasitic properties make it a natural remedy for inflammation protection. Even its seeds and oil, which have omega-3, are used to treat worms in some regions.

10. Prevents premature aging: rich in flavonoids and antioxidants such as ascarotenes, lutein and zeaxanthin, zucchini reduces the action of free radicals, which play a fundamental role in premature aging.

This fruit full of vitamins and minerals, where potassium, iron, manganese, phosphorus and zinc stand out, has health to give and sell, isn’t it?

Recipes with zucchini for a change on the menu

Braised, raw, roasted, fried, there are many ways to prepare zucchini and the recipes are very varied, but one thing they all have in common: they are delicious.

1. Zucchini gratin: delicious and easy, this recipe shows how to make the zucchini gratin in the oven covered in white cream and Parmesan cheese, all you need to do is mix the cream and pour it over the zucchini slices before taking them to the oven. oven for 30 minutes.

2. Chicken and zucchini risotto: risotto is a typically Italian dish made to impress, in this version with chicken and zucchini the risotto is tasty without having to spend a lot, ideal for those special dinners.

3. Zucchini Spaghetti: Everyone loves a good spaghetti, but often the pasta can be very heavy and caloric. By replacing the noodles for the zucchini in thin strips, you guarantee a low carb spaghetti with garlic and very nutritious oil.

4. Zucchini farofa: our typical Brazilian farofa goes well with everything, this vegan option of the dish takes just 15 minutes to prepare and uses common everyday ingredients, such as onion, garlic, breadcrumbs and parsley, in addition to of the amazing zucchini.

5. Roasted Zucchini with Onions and Tomatoes: Do you know when you’re looking for that perfect accompaniment to your dish? This recipe teaches you how to use tomato, onion and zucchini in a roasted version of vegetables full of practicality and health.

6. Stuffed Zucchini with Cottage Cheese and Shiitake: With less than 100 calories per serving, this vegetarian recipe combines cottage cheese and shiitake mushrooms in a stuffed and roasted version of the flavorful zucchini.

7. Zucchini with tomato, bacon and eggs: who doesn’t love the traditional American mix of bacon and eggs? Learn how to make this delicious dish with cherry tomatoes, chopped zucchini, eggs and bacon slices.

8. Zucchini Lasagna: A great alternative to reduce the calories and carbohydrate amounts of lasagna is to replace the pasta with slices of zucchini. Just intersperse the slices in layers next to the mozzarella cheese, ham and bolognese sauce.

9. Zucchini salad with mushrooms in mint sauce: perfect for hot days, zucchini can also be used in salads, like this one with mushrooms and a special sauce. It’s super simple to make, just use the cubed zucchini, with chopped mushrooms and serve with a mint and lemon sauce on top. Shoo bland salad.

10. Zucchini bread: bread is one of the most used foods in the diet of Brazilians, but for a change from the traditional French bread, how about making this version with zucchini and a delicious Parmesan cheese crust yourself? It becomes a less caloric substitute and is perfect to eat with jams.

Have you already chosen your favorite recipe? Don’t waste time and make these dishes full of nutrients and flavor soon.

Contraindications and warnings about consumption

Many vegetables and vegetables have contraindications about their consumption and mainly related to excess intake. Is zucchini like that too?

Fortunately, there are no specific contraindications and side effects associated with its consumption, it is even indicated for pregnant women, as it contains folic acid, which influences the healthy formation of the baby. The only attention should be in relation to care with pesticides, it is preferable to buy the organic version, which guarantees even more health benefits.

Knowing this only closed with a flourish the qualities of the zucchini, right? Now that you know all its benefits, don’t forget to mark this very important food on your next shopping list.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.