Zucchini
Zucchini can grow to monstrous sizes, but the smaller ones are the most
flavorful.
This member of the gourd family is cylindrical in shape and brilliant dark green in color,
with a watery flesh and mild flavor. Though zucchini can grow to almost monstrous proportions,
the smaller vegetables are the most flavorful.
Varieties
Zucchini is a variety of summer squash. The
individual squash range in size from 2 inches (5 cm) to 2 feet (61cm) long. Baby zucchini is
also available.
Buying and storing tips
Zucchini can be found in the produce section of health food stores and supermarkets. Select
smaller zucchini, from 2 to 8 inches (5–20cm) in length, with smooth, unblemished skins.
Very large zucchini can be tough and bitter. Zucchini are perishable and should be used
promptly, but they can be stored in a plastic bag in the refrigerator for up to four days.
Availability
Zucchini are available all year long, but are at their peak during late spring.
Preparation, uses, and tips
Wash zucchini just before using. The thin skins don’t need to be removed. Slice
zucchini lengthwise and roast with sliced onions, add
to soups or crudités, or stew with tomatoes, garlic, and
basil.
Nutritional Highlights
Zucchini (raw, chopped with skin), 1 cup
(135g)
Calories: 17
Protein: 1.4g
Carbohydrate: 3.6g
Total Fat: 0.17g
Fiber: 1.5g
*Good source of: Vitamin C (11mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Asthma
Vitamin C, present in fruits and
vegetables, is a powerful antioxidant and
anti-inflammatory. This anti-inflammatory activity may influence the development of asthma
symptoms. A large preliminary study has shown that young children with asthma experience
significantly less wheezing if they eat a diet high in fruits rich in vitamin C.
Bruising
Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused
by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have
scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People
who experience easy bruising may want to try eating more fruits and vegetables—common
dietary sources of vitamin C.
Capillary
fragility
Eating plenty of flavonoid- and vitamin C-rich fruits
and vegetables helps to support the structure of capillaries.
High
homocysteine
A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid,
beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were
assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet
containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating
the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared
to those eating the lower amount of fruits and vegetables.
Multiple sclerosis
(MS)
In one survey, researchers gathered information from nearly 400 people (half with MS) over
three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium
correlated with a decreased MS risk.
Health benefits and
concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other
vegetables. Read about health benefits and concerns
for vegetables for a full description.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
Back to top
