Zucchini is an Underrated Vegetable: Who Needs to Eat it and Why

Zucchini is a cheap and affordable vegetable. It can be used to make many healthy and tasty dishes.

Zucchini is a cheap and delicious vegetable that can be used to make many dishes. Zucchini can be baked with cheese, grilled and steamed, or added to echo, ratatouille, and casserole. They are an excellent base for soups and a healthy side dish for meat dishes. They are also stuffed and cooked into vegetable spaghetti and pancakes.

At the same time, nutritionist Svitlana Fus noted that many people underestimate zucchini and shared on Facebook how this vegetable is beneficial for health.

Zucchini – benefits

Zucchini is good for your eyesight. This vegetable is rich in the carotenoid lutein and its isomer zeaxanthin (100 g – 35.4% of the daily value). These substances can accumulate in the tissues of the eye and provide effective vision protection.

Zucchini (a type of zucchini) is high in carotene, especially in yellow fruits. It also contains ascorbic and folic acids – 17% and 4-5% of the daily requirement, respectively. Zucchini pulp does not contain starch. It contains small amounts of sucrose per 100 g – 0.05 g, so eating this vegetable does not cause blood glucose spikes.

Zucchini contains potassium – 11% of the daily requirement of 100 g. “For the body to function properly, its cells must have a sufficient concentration of potassium ions, but they are excreted in large quantities in the urine. Therefore, their supply must be constantly replenished,” the nutritionist said.

Zucchini contains dietary fiber and water, which are essential for the normal functioning of the intestines.

“This is especially important for people who move little and lead a sedentary lifestyle. Fiber also has a positive effect on the intestinal microflora – it increases the number of beneficial bacteria and inhibits the growth of conditionally pathogenic ones. In addition, fiber binds cholesterol and bile acids in the intestines and removes them from the body. This reduces the risk of atherosclerosis and gallstones,” the expert said.

Zucchini – the calorie content

Those people who watch their weight and count calories need not worry. Zucchini is a very dietary product. There are only 24 calories per 100 g of vegetables.

What kind of zucchini to buy

It is better to buy smaller zucchini, it is better to eat young fruits, the nutritionist advised.

“Then their skin is soft, the flesh is juicy and white, and the seeds are not yet hardened. Such zucchini are tasty and have more nutrients. The nutritional value of an overripe zucchini decreases. Their flesh becomes hard, loses its juiciness, and it is difficult to peel such zucchini,” the expert said.

Who should include zucchini in their diet?

Zucchini is a cheap and affordable vegetable that can be used to make many healthy and tasty dishes. Since the flesh of zucchini is soft and tender, it can be included in the diet of children from the age of six months. For the same reason, it should be actively eaten by pregnant women, the elderly, and people with intestinal problems.

There are practically no contraindications to eating this vegetable, you just need to monitor your body’s reaction to this product.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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