One of our favorite vegetables is zucchini, so I’m always in need of good zucchini recipes that we wouldn’t get bored with. This year especially, since I’ve had the chance again in many years to plant zucchinis in our garden and it worked out pretty well. Now we have a lot of zucchinis.
NEW!!! You can find my easy-peasy zucchini cream soup recipe here.
What is Zucchini?
Zucchini, also known as courgette, is a summer squash.
Botanically, zucchini is a fruit, but it’s most often used like a vegetable adding to savory dishes with herbs and protein sources.
Good to know that the darker the fruits are the higher it is in nutrients.
Zucchini contains zero fat and is high in water and fiber. It is also rich in vitamins A, C, and K, B6, riboflavin, folate, and minerals, like potassium and manganese. It also contains small amounts of iron, calcium, zinc, and several other B vitamins. Zucchini is a high source of antioxidants and Vitamin C.
Carotenoids — such as lutein, zeaxanthin, and beta-carotene — are particularly plentiful in zucchini.
This results in that consuming zucchini has many health benefits including enhancing the immunity system but also in heart, vision, skin care and more.
The Benefits of Zucchini
Boost Immunity System
Eating zucchini regularly reduces oxidation and inflammation within the body. This boosts your immunity and protects against diseases associated with inflammation.
Large amounts of vitamins A and C, antioxidants and anti-inflammatory compounds are found in zucchini skin, so eat the skin together with the flesh.
Improve Heart Health
Zucchini is low in fat and sodium, but high in fiber and potassium. These properties help to maintain healthy blood circulation.
Low sodium and high potassium help to maintain healthy blood pressure while fiber, such as the polysaccharide in zucchini, lowers cholesterol levels.
Because zucchini is high in water and it also contains significant amounts of fiber, electrolytes, and other nutrients that are necessary for a healthy digestive system, it improves your digestion. As such it also helps prevent ulcers, IBS, and colon cancer.
Lowers blood sugar levels
By including zucchini in your diet, you increase the intake of fiber. It helps reduce your blood sugar levels and increase insulin sensitivity.
Strengthen Your Vision
Zeaxanthin and lutein are especially useful in maintaining and improving eye health by fighting free radicals. This reduces the risk of developing age-related eye conditions like glaucoma, cataracts, and macular degeneration.
You can also use zucchini to treat puffy eyes by placing slices of raw zucchini over the eyes for about 30 minutes.
Regularly eating carotenoid-rich zucchini could be good for your bones and lutein specifically stimulates bone formation.
Protects your skin
Zucchini is a high source of carotenoids that shield our skin from UV rays and pollution and also may slow skin aging by helping to keep skin hydrated and elastic.
Because zucchini is a rich source of B-vitamins, especially folate, riboflavin, and B6, it can help to boost energy production in the body. This reduces fatigue and improves moods, helps protein and carbohydrate metabolism, and also aids various brain functions including cognition.
Slows down aging
Toxins, free radicals, and inflammation can be reduced by antioxidants. Zucchini is rich in antioxidants which help rid the body of free radicals and excess inflammation.
It is a great food for reducing body weight. By including zucchini in your diet, you increase the fiber and water content of your food. You feel full for longer and end up eating less. In the long term, you will lose some of your excess weight.
Easy Healthy Zucchini Recipes
Zucchini is incredibly versatile and can be eaten raw or cooked so it’s easy to add to your diet. You can either roast, grill, sauté, broil or steam the squash. It cooks pretty quickly.
Here are some great zucchini recipes to enjoy the benefits.
I always search for recipes that are easy, quick, and need only a few ingredients. That’s what I searched for this time, too. So all these zucchini recipes will redirect you (just click on the caption) to awesome food blogs to find that they all can be made in 30-45 minutes and are very simple to make.
Enjoy your healthy family meals!