Zucchini: all its properties and health benefits

The properties of zucchini and its healthy benefits are remarkable, although nature created this vegetable for palates with the ability to appreciate the subtle. However, although it is a refreshing summer vegetable with a delicate flavor, zucchini offers nutrients in large quantities.

The first to enjoy a food that must have been similar to the current zucchini were the Native Americans.

Zucchini were known to be called by members of the Narrangansett Nation, the “small-headed people” who lived in what is now Rhode Island, USA. askutasquashwhich means “something eaten raw”, a word from which the English term squash derives: pumpkin.

There are also references to his cultivation in Central America seven millennia ago. These data seem to indicate that the origin of the plant must be American.

However, there is a theory that the zucchini (Curcubita pepo pepo giromontiina) that we all know was the result of a lucky genetic cross, which occurred in an orchard near Milan at the end of the 18th century.

Throughout the 1920s, Italian emigrants brought it to America so that it would not be missing from their family meals. This is how a descendant of the zucchini returned to his homeland and how the Italians reaped the benefits of the zucchini.

Zucchini properties

Zucchini has benefited from the growing interest in health and silhouette. As it contains a lot of water and fiber, it fills the stomach and is not lacking in weight loss diets, as long as it is not eaten fried. Zucchini properties are extensive.

A 250 g zucchini provides only about 48 calories, but accompanied by abundant fiber and notable amounts of essential nutrients: folic acid, potassium, iron, manganese, vitamin A and vitamin C (bearing in mind that the latter is only used if eaten raw or lightly steamed).

vitamins

As long as it is eaten raw or lightly steamed, its vitamin C content stands out. One medium raw zucchini (250 g) provides 60% of daily needs.

The presence of group B vitamins is significant, essential for the getting energy. Important is the amount of folic acid, a decisive vitamin for the health of the nervous system and the immune system.

minerals

In addition to potassium, which helps regulate blood pressure and fluid distribution in the body, zucchini provides three essential minerals for healthy good bone condition calcium, phosphorus and magnesium.

Another mineral present in significant doses is iron. A 250 g zucchini provides an average of 3.8 mg, which is the 25% of daily needs, although they are not fully assimilated.

Fiber

Compared to other vegetables, it provides a lower proportion of fiber, but it is very rich in mucilages, compounds that protect the mucosa of the digestive system and They support beneficial intestinal flora.

They are responsible for the good reputation of zucchini as a digestive food, indicated in cases of disorders such as gastritis and constipation.

Zucchini nutritional information (per 100 g)

Zucchini Calories: 16 calories (67kJ)Carbohydrates: 3.3gFiber: 1.1gFats: 0.2 g (polyunsaturated, omega 3 and omega 6))Proteins: 1.2gVitamin A: 200 IUVitamin C: 17mgVitamin K: 4.3 mcgPotassium: 262mgIron: 0.4mgManganese: 0.2mg

zucchini benefits

The composition of zucchini makes it an ideal ingredient in diets for people with overweight, hypertension, digestive problems, constipation or fluid retention.

Mothers are also great defenders of zucchini. Its softness, flavor, texture and nutritional quality make zucchini the first vegetable in the lives of many children, usually in the form of cream, puree or cake.

Thanks to the little ones, the zucchini has reconquered many homes. In some they even dare to cultivate them, because in a large pot their care is simple.

It is also a great source of antioxidants. It is recommended eat it with skin, This is where most of the nutrients are found.

How to cook zucchini

Zucchini is among one of the most versatile vegetables in the kitchen, because it can be the base of the preparation, but it can also become a garnish for a second course or incorporated as a complement to rice dishes, pasta, salads, tortillas or creams.

As the star of the dish, you can present it stuffed, cut into small pieces or small boats. On the other hand, if we cut it into sticks, slices or thin slices, it will complement tasty with sauces and dressings of all kinds.

With zucchini they combine everything from meat and fish to cheese and other vegetables. As for the spices, it can be seasoned with cumin, turmeric or curry and then accompanied with rice, couscous or boiled cereals.

And in the case of aromatic herbs, goes very well with mint and basil, but chives, tarragon, dill and even the classic parsley will also be extremely complementary.

Recipes with zucchini

Few foods more versatile than zucchini exist. In addition to being able to prepare it raw, zucchini can be boiled, fried, steamed, grilled or baked, or even pickled.

It is ideal to accompany pasta, to prepare light and delicious starters such as the good zucchini roll by chef Javier Medvedovsky or the zucchini rolls stuffed with marinated tofu and red cabbage. They are also great for preparing creams, soups and delicious snacks.

How to keep all your property

To make the most of its properties it is better not to peel them (it is better to consume them organically grown for this reason) and in case it is cooked, it is advisable do not throw away the resulting water.

This water can be reused to make soups or creams, since a good proportion of the vitamins contained in the zucchini skin dissolve in the water.

Surely the best way to eat zucchini – especially the small tender ones – is raw or with a slight burst of steam.

For this, once washed, it can be finely grated or put them through a spiralizer that turns it into vegetable spaghetti.

Zucchini flowers, sweet with a bitter note, can be eaten raw in salads, steamed with other vegetables, fried or breaded.

Purchase and conservation

In the refrigerator it is better to keep the zucchini in the greengrocer, where they will remain in perfect condition for 3 or 4 days. Afterwards, their texture will become somewhat flaccid, although they will still be suitable for consumption. In that case it is better to dedicate them to the preparation of soups and creams or tortillas.

When storing them, it is also a good idea to keep them separate from fruits and tomatoes, since the latter give off ethylene, which can accelerate the deterioration of the zucchini.

Another option is blanch them for three to five minutes to destroy their enzymatic charge, which can alter it, and then put them in the freezer.

The six most common zucchini varieties

Mini zucchini. Harvested very early, they are eaten raw in salads.Green zucchini. They are the elongated zucchini, typical of the Mediterranean. Aromatic, firm texture and suitable for coating. The “sofía” subvariety is dark in color, and the “samara” is bright green. Light zucchini. The Grison are light green with gray spots, and the Clarita are whiter.Yellow zucchini. Sweet and softer in texture. They are used in soups and creams.Round zucchini. They are known as pumpkins in Latin America. Green, they lend themselves to filling.zucchini with flower A delicatessen. His skin is very tender; the pulp, firm and melting at the same time.