The properties of zucchini and its healthy benefits are notable, although nature created this vegetable for palates with the ability to appreciate subtlety. 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 North American Indians.

Members of the Narrangansett Nation, the «small-headed people,» who lived in what is now Rhode Island, United States, are known to have called zucchini askutasquashwhich means «something eaten raw», a word from which the English term squash is derived.

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 crossing, which occurred in some orchard near Milan at the end of the 18th century.

Throughout the 1920s, Italian emigrants took 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 motherland and how the Italians once again took advantage of the benefits of the zucchini.

Zucchini properties

Zucchini has benefited from the growing interest in health and figure. 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 consumed fried. The properties of zucchini 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 (taking into account that the latter is only used if consumed raw or lightly steamed).

Vitamins

Whenever consumed raw or lightly steamed, its vitamin C content stands out. One medium raw zucchini (250 g) It provides 60% of daily needs.

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

Minerals

In addition to potassium, which helps regulate blood pressure and the distribution of fluids in the body, zucchini provides three essential minerals for the body. 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 mucilage, compounds that protect the mucosa of the digestive system and They promote 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.

Nutritional information for zucchini (per 100 g)

• Zucchini calories: 16 calories (67 kJ)
• Carbohydrates: 3.3g
• Fiber: 1.1g
• Fats: 0.2 g (polyunsaturated, omega 3 and omega 6))
• Proteins: 1.2g
• Vitamin A: 200 IU
• Vitamin C: 17mg
• Vitamin K: 4.3 mcg
• Potassium: 262mg
• Iron: 0.4mg
• Manganese: 0.2 mg

Benefits of zucchini

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, zucchini has regained many homes. Some even dare to grow them, since in a large pot their care is simple.

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

How to cook zucchini

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

As the star of the dish, you can present the filling, cut into logs or boats. On the other hand, if we cut it into sticks, slices or thin sheets, it will be tasty complemented with sauces and dressings of all kinds.

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

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

Recipes with zucchini

There are few foods more versatile than zucchini. In addition to being prepared 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 chef Javier Medvedovsky’s good zucchini roll or zucchini rolls stuffed with marinated tofu and red cabbage. They are also great for preparing creams, soups and delicious snacks.

How to preserve all its properties

To make the most of its properties it is better not to peel them (it is better to consume them from organic cultivation for this reason) and if 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 skin of the zucchini dissolve in the water.

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

To do this, once washed, it can be finely grated or pass them through a spirilizer that turns it into vegetable spaghetti.

Zucchini flowers, sweet in flavor with a bitter note, can be consumed raw in salads, steamed with other vegetables, fried or battered.

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 omelettes.

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

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

The six most common varieties of zucchini

• Mini zucchini. Harvested very early, they are eaten raw in salads.
• Green Zucchini. They are elongated zucchini, typical of the Mediterranean. Aromatic, with a 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 dots, 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 zapallos in Latin America. Green, they lend themselves to filling.
• Zucchini with flower. A delicatessen. Its skin is very tender; the pulp, firm and melting at the same time.