Wellness Weekly

By Sandy Considine

Zucchini, also known as courgette, is a summer squash in the Cucurbitaceae plant family, alongside melons, spaghetti squash, and cucumbers.

It is usually harvested when still immature — typically measuring under 8 inches. It also occurs in several varieties, which range in color from deep yellow to dark green.

While squashes originated in the Americas, they were first developed in the early 1800s in Italy.

Zucchini has been used in folk medicine to treat colds, aches, and various health conditions. However, not all of its uses are backed by science.

But here are 12 evidence-based benefits of zucchini.
#1—Zucchini is rich in several vitamins, minerals, and other beneficial plant compounds. It also contains small amounts of iron, calcium, zinc, and several other B vitamins.

Its ample vitamin A content may support your vision and immune system.

Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient which tends to be reduced by cooking.

#2—Zucchini is also rich in antioxidants.
These may benefit your eyes, skin, and heart, as well as offer some protection against certain types of cancer, such as prostate cancer.

Research indicates that the skin of the plant harbors the highest levels of antioxidants. Yellow zucchinis contain slightly higher levels than green ones.

#3—Zucchini may promote healthy digestion in several ways.
For starters, it’s rich in water, which can soften stools. This makes it easier to pass and reduces your chances of constipation.

Zucchini also contains both soluble and insoluble fiber.

Insoluble fiber adds bulk to stools and helps food move through your gut more easily, further reducing constipation risk. This benefit is compounded if you have enough fluids in your diet.

Meanwhile, soluble fiber feeds the beneficial bacteria living in your gut. In turn, these friendly bacteria produce short-chain fatty acids (SCFAs) that nourish your gut cells.

What’s more, SCFAs may help reduce inflammation and symptoms of certain gut disorders, such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.

#4—Zucchini may help lower blood sugar levels in people with type 2 diabetes. The fiber found in zucchini may also help increase insulin sensitivity, which can help stabilize blood sugar as well.

#5—Zucchini may also contribute to heart health.
Its high fiber content may be largely responsible. Studies show that people who eat more fiber have a lower risk of heart disease.

Pectin, one type of soluble fiber found in zucchini, appears effective at reducing total and “bad” LDL cholesterol levels.

Zucchini is also rich in potassium, which may help reduce high blood pressure by dilating your blood vessels. Healthier blood pressure is linked to a lower risk of heart disease and stroke.

#6—Adding zucchini to your diet may aid your vision.
That’s partly because zucchini is rich in vitamin C and beta-carotene — two nutrients important for eye health.
Zucchini also contains the antioxidants lutein and zeaxanthin. Research shows that these antioxidants can accumulate in your retina, improving your vision and reducing your risk of age-related eye diseases.

This may include a lower risk of macular degeneration, which is the leading cause of irreversible vision loss in older adults.

In addition, diets high in lutein and zeaxanthin may also lower your likelihood of developing cataracts, a clouding of the lens which can lead to poor eyesight.

#7—Regular consumption of zucchini may help you lose weight.
This fruit is rich in water and has a low-calorie density, which may help you feel full.

Its fiber content may also reduce hunger and keep your appetite at bay.

#8- #11—Zucchini may offer some additional benefits. The most well-researched include:
Bone health. Zucchini is rich in the antioxidant’s lutein and zeaxanthin, as well as vitamin K and magnesium, all of which can help strengthen bones.

Anticancer effects. Zucchini extracts may help kill or limit the growth of certain cancer cells. However, more research is needed.

A healthy prostate. Zucchini seed extracts may help limit prostatic hyperplasia, an enlargement of the prostate that commonly causes urinary and sexual difficulties in older men.

Thyroid function. Zucchini peel extracts may help keep thyroid hormone levels stable.

#12—Zucchini is incredibly versatile and can be eaten raw or cooked.
Here are some ways to incorporate it into your meals:
•Add it raw to salads.
•Stew it with other summer fruits and vegetables to make ratatouille.
•Stuff with rice, lentils, or other vegetables, then bake it.
•For a mild stir-fry, add olive and sauté it.
•Boil it, then blend it into soups.
•Serve it as a side, grilled or sautéed with a little garlic and oil.
•Try it breaded and fried.
•Spiralize it into spaghetti- or linguine-like noodles or slice it to replace lasagna sheets.
•Bake it into bread, pancakes, muffins, or cakes.

Grilled Veggie Burrito
1 Tbsp. Olive Oil
2 cups of Long Grain Rice
4 cups of Low Sodium Chicken Broth
2 whole Limes, Juiced and Zested
1/4 cup Chopped Cilantro
2 whole Zucchini, Cut into Slices Lengthwise
1 whole Yellow Squash, Cut into Slices Lengthwise
2 ears Corn, Leaves and Silk Removed
Olive Oil for Brushing
Salt For Sprinkling
1 can (15 Oz. Size) Seasoned Black Beans
6 whole Burrito-sized Flour or Corn Tortillas
1 whole Small Onion, Finely Chopped
2 whole Roma Tomatoes, Diced
1 cup Grated Monterey Jack Cheese
Optional Toppings: Salsa, Sour Cream, Guacamole, Extra Cilantro, Hot Sauce

Heat the olive oil in a large saucepan over medium heat. Add rice and stir around for 2 minutes. Pour in chicken broth and the juice and zest of 1 lime. Bring to a boil, then reduce to a simmer, cover, and cook for 20-25 minutes until all the liquid is absorbed. Stir in the juice and zest from the remaining lime, then stir in the cilantro. Set aside.

Brush zucchini and squash slices, along with the ears of corn, with olive oil. Sprinkle it with salt. Grill them in a grill pan, a charcoal grill, or sauté them in a heavy skillet over medium-high heat, turning them halfway through. Remove when the veggies have great color on the outside. Set aside to cool, then dice them.
Heat the beans in a small saucepan until hot.

Warm the tortillas in the microwave for 30 seconds.

To assemble the burritos, lay out each tortilla on your work surface. Spoon on rice, then beans, then sprinkle on plenty of grilled veggies. Top with chopped onion, tomato, cheese, and any other toppings you’d like. Spoon salsa all across the top. Tuck in the sides, then roll the burrito up as tightly as you can. Cut in half and chow down!

Zuccini Bread
½ cup unsalted butter, plus more for greasing the pan
3½ cups all-purpose flour
2 teaspoons cinnamon or less
2 teaspoons of salt
1¼ teaspoons baking powder
1¼ teaspoons baking soda
½ teaspoon freshly grated nutmeg (or ¼ teaspoon ground nutmeg)
4 large eggs
¾ cup light brown sugar
¾ cup grams sugar
¾ cup canola oil
1½ pounds zucchini, unpeeled and grated on a box grater (about 3 medium zucchini)
4 tablespoons Demerara sugar

Heat oven to 350 degrees. Lightly grease 2 8-x4-inch loaf pans with softened butter and line with parchment paper.

Melt butter in a small pot over medium heat. Cook, swirling occasionally, until the butter starts to brown and smell like hazelnuts, 5 to 7 minutes. Use a whisk to scrape up any browned bits on the bottom of the pot; set aside.

Whisk together flour, cinnamon, salt, baking powder, baking soda and nutmeg in a large bowl.

Whisk together eggs, light brown sugar, sugar and canola oil in a medium bowl until no lumps remain and the eggs are well blended.

Using your hands, squeeze out as much water as possible from the zucchini. Add zucchini and browned butter to the egg mixture, whisk to blend.

Make a well in the center of the dry ingredients and add the wet ingredients. Use a spatula to slowly incorporate until no dry spots remain.

Divide the batter among prepared pans, smoothing the top. Sprinkle both with demerara sugar, if using, and place it in the oven. Bake, rotating once, until bread is golden brown on top, pulls away from the sides and springs back lightly when pressed at the top, 50 to 60 minutes.

Let cool completely on a wire rack before removing it from the loaf pan.

Please feel free to email on what you what to know about for a future article at
sandra.considine@yahoo.com