Zucchini, also known as courgette, is a summer squash in the Cucurbitaceae plant family, which includes melons, spaghetti squash, and cucumbers. It can grow to more than 3.2 feet (1 meter) in length but is usually harvested when still immature — typically measuring under 8 inches (20 cm). Although zucchini is often considered a vegetable, it is botanically classified as a fruit. It occurs in several varieties, which range in color from deep yellow to dark green. While squashes originated in the Americas, this particular variety was first developed in the early 1800s in Italy.
BENEFITS: Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease. It contributes to healthy vision and may lower risk of age-related eye conditions.
USES: Zucchini is delicious raw or cooked. Since the skin of the plant contains high levels of antioxidants, it is best served unpeeled. Zucchini can be grated, sliced, or stuffed. It is delicious boiled, steamed, grilled, baked, broiled, or breaded and fried. It is a healthy ingredient in salads, soups, and breads, and a tasty addition to many favorite dishes.
| NUTRITIONAL FACTS | 1 CUP SLICED ZUCCHINI (113 g) | %DV |
|---|---|---|
| Calories | 19 | |
| Carbohydrate | 4 g | 1% |
| Fat | 0.4 g | 1% |
| Fiber | 1 g | |
| Protein | 1.4 g | 3% |
| Copper | 8% | |
| Folate | 8% | |
| Magnesium | 10% | |
| Manganese | 16% | |
| Phosphorous | 7% | |
| Potassium | 8% | |
| Thiamine | 5% | |
| Vitamin A | 40% | |
| Vitamin B6 | 7% | |
| Vitamin C | 14% | |
| Vitamin K | 9% |
Sources: healthline
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