The zucchini is an underestimated nutritional treasure.
The peak harvesting season for this delicious member of the gourd family in the Northern Hemisphere is from May to August. When harvested correctly, zucchini (Cucurbita pepo) is dark green and has firm fruit. Although most people think of it as a summer vegetable, it is, indeed, a fruit.
The plant is native to Central America and Mexico. According to the Department of Agriculture (USDA),[1] zucchini may have been one of “The Three Sisters,” which were crops planted within a shared space. This indigenous agricultural practice used three plants—corn, beans, and squash—to nourish and protect each other as they grew.
Zucchini plants can grow in nearly every climate during the warm summer months. It takes only one or two plants to produce enough for one family. In addition to being a good producer throughout the growing season, zucchini is also high in nutrition and has several health benefits. Zucchini are best harvested when they’re 1.5 inches round and no longer than 8 inches.
Zucchini can taste bitter when they become overripe or stressed. That’s because, like other vegetables in the family, zucchini contains toxins the plant uses to defend against predators.[2] Zucchini produces cucurbitacins, which have a bitter taste. Usually, cultivated zucchini has a low level of the toxin, but the level rises when they are overripe or stressed by such things as wide temperature swings, uneven watering, low soil fertility, or low soil pH.
Zucchini Nutrition
In an interview with Everyday Health,[3] Kristin Gillespie, a registered dietitian from Virginia Beach, explained that zucchini is rich in antioxidants and micronutrients, saying, “These benefits include reduced blood sugar levels, improved heart health, improved vision, enhanced weight loss, improved bone health, reduced inflammation, and improved digestion.”| Energy | 21.1 kcal |
| Protein | 1.5 grams (g) |
| Total fat | 0.397 g |
| Total fiber | 1.24 g |
| Sugar | 3.1 grams |
| Calcium | 19.8 milligrams (mg) |
| Iron | 0.459 mg |
| Magnesium | 22.3 mg |
| Phosphorus | 47.2 mg |
| Potassium | 324 mg |
| Zinc | 0.397 mg |
| Vitamin C | 22.2 mg |
| Folate | 29.8 micrograms (μg) |
| Choline | 11.8 mg |
| Vitamin A | 12.4 μg |
| Carotene | 149 μg |
| Lutein and Zeaxanthin | 2630 μg |
| Vitamin K | 5.33 μg |
Zucchini May Help With Weight, Blood Sugar
Because zucchini is high in water and fiber, it may fit well into your weight-loss plan. The water and fiber content help you feel full longer. However, it’s important to note that to make a difference in your weight-loss efforts, zucchini must replace empty calories from junk food or high-carbohydrate foods, as opposed to just adding zucchini to your current diet.Zucchini noodles, also known as zoodles, are a unique and interesting way of replacing pasta in your diet if you’re seeking to eat gluten-free or low-carb.[5] Zoodles can be made with a julienne peeler for thick, flat slices of zucchini or with a spiralizer for curly zoodles. The zoodles can be sautéed, boiled, baked, or eaten raw.
By replacing pasta with zoodles, you can eat the same volume of food, get full, and feel full longer. This is important since eating foods rich in carbohydrates, such as pasta, can spike your blood sugar level and then cause it to drop within a couple of hours, leaving you feeling hungry all over again.[6]
Although fiber is a type of carbohydrate, it’s the type that your body can’t digest. Instead of being broken down into sugar molecules, it passes through your gut undigested. Another benefit to fiber is helping to regulate how your body uses sugar.
There are two types of fiber found in fruits and vegetables, and both are beneficial. Soluble fiber[8] dissolves in water and can help slow digestion. That also helps you to stay full longer. Soluble fiber can be found in nuts, seeds, avocados, Brussels sprouts, and apples. As soluble fiber dissolves with water, it turns into a gel.
Take Care of Your Heart and Gut Health
Researchers have found a bidirectional association between your gut microbiome and your cardiovascular health. Scientific interest in gut health has revealed evidence that it plays an important role in cardiovascular diseases. Gut dysbiosis is linked to obesity, Type 2 diabetes, hypertension, atherosclerosis, and heart failure.[10]In 2018, San Francisco State University released a study[11] in which they recruited 20 men and 17 women to test their cardiovascular fitness and their gut microbiome. An analysis of the bacterial composition revealed participants with the best fitness had a higher ratio of firmicutes to bacteroides.
Firmicutes bacteria are associated with a reduction in leaky gut. According to one of the researchers, this shows that exercise has a crucial impact on your gut microbiome and may lead to the creation of individualized “exercise prescriptions” to improve gut health.[12] An animal study[13] at Johns Hopkins University School of Medicine demonstrated that when food is eaten, gut bacteria produce chemicals that are absorbed and may activate receptors that lower blood pressure.
In other words, the relationship between your gut health and your cardiovascular health is complex and bidirectional. Zucchini can help contribute to a gut-friendly microbiome, since high-fiber foods help to improve gut health. By supporting regular bowel movements, it can help to reduce the symptoms of irritable bowel syndrome and relieve constipation.[14]
One animal study[15] specifically evaluated the effect that zucchini has on the prevention of cardiovascular disease. The rats receiving the intervention were fed a high-fat diet plus 10 percent zucchini, 15 percent zucchini, and 20 percent zucchini. The data showed that those getting 15 percent and 20 percent of their diet from zucchini had morphological changes in the heart, spleen, and kidney that demonstrated a preventive effect against cardiovascular disease.
The data also demonstrated that the animals lost weight after eight weeks of intervention on a high-fat diet plus zucchini. It also was found to increase HDL-C levels and lower triglycerides and LDL-C. They hypothesize that the cholesterol-lowering ability was likely related to the fiber found in zucchini.
Zucchini May Reduce Your Risk of Cancer
A research study looking at the effects of fruits and vegetables published in 1991 concluded that “major public health benefits could be achieved by substantially increasing consumption of these foods.”[16] Many other studies[17] [18][19] have demonstrated the powerful effect that fruits and vegetables have on cancer prevention.A lab and animal study[20] published in 2020 in Scientific Reports analyzed the effects of cucurbitacin B and I against colon cancer cell growth. The study demonstrated that both inhibited tumor growth in the lab and in an animal study, which suggested that these compounds found in zucchini could inhibit colon cancer.
Grow Zucchini in Your Garden or Pots
When you care for it correctly, zucchini can grow in your garden or containers. In either case, you will want to use organic fertilizer to ensure a good harvest. You don’t have to purchase organic fertilizer at the store or rely on fertilizer from agrichemical businesses. You can use compost to provide a base for your garden and make a fertilizing liquid by soaking mashed comfrey leaves in water when your plants need an extra boost. (Filter out the leaves and just use the liquid.)If you’re growing zucchini in a pot, make sure it has a diameter of at least 24 inches and a depth of 12 inches. The pot should have at least one good drainage hole at the bottom. You can even use a large plastic storage container when you drill drainage holes. Avoid using regular garden soil that can contain pests or weed seeds. Fill the container with lightweight, well-draining soil, and plant the zucchini after the last frost in your area.[21]
You can also start the plants indoors four to six weeks before the last frost. Plant two or three seeds about 1 inch into the soil with a couple of inches of space between each seed. As the seedlings become established, add mulch to maintain a stable ground temperature and retain water. Zucchini does well when they are planted on a raised mound. Two or three plants close together to allow the flowers to easily pollinate can provide you with a good crop.[22]
If you’re using containers, you can move the containers close to each other for pollination. Each flower opens for approximately one day. If it isn’t pollinated on that day, you don’t get zucchini. When plants are close to each other, you'll have flowers opening consistently, which improves your chances of pollination.
Female flowers have a tiny fruit behind the base of the flower. You can manually pollinate by removing the male flowers and dusting pollen into the female flowers. Zucchini enjoy at least 2 inches of water a week. If there isn’t enough rainfall, you will need to supplement. If possible, water the plants below the leaves, which reduces the chance of powdery mildew.[23]
Multiple Ways to Include Zucchini in Menu Plan
There are multiple ways to enjoy zucchini in your menu plan. I like to dry zucchini chips in my dehydrator with seasonings. You can cut them to a thickness of your liking to enjoy as low-carb, crispy treats or with a meal.References
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