Zucchini, a neutral tasting summer fruit, is a versatile and nutritious addition to any diet. With plenty of essential nutrients like vitamin C, folate, potassium, and manganese, zucchini should be on everyone’s summer to-do list. Whether spiralized into pasta, air fried into crispy “fries,” grated into salads or smoothies, or added to muffins or quickbreads, there are countless ways to enjoy zucchini. In addition to its health benefits, zucchini also has some fun facts, such as being 95% water and edible zucchini flowers.
One medium zucchini contains 33 calories, 2 grams of protein, and is a good source of various vitamins and minerals, including potassium, vitamin C, vitamin B6, and folate. Potassium is important for blood pressure regulation and cellular hydration, while vitamin C is a powerful antioxidant that can lower the risk of heart disease. Zucchini also contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health, as well as folate, which is crucial for pregnant women and women trying to conceive.
While zucchini is generally safe and healthy to eat, individuals with severe kidney diseases may need to monitor their potassium intake. Otherwise, there are no major drawbacks to including zucchini in your diet. The fruit also adds moisture to baked goods, making them softer and more flavorful. Additionally, zucchini flowers, known as squash blossoms, are edible and have a mild taste that is great for frying or sautéing.
Including zucchini in your diet can have numerous health benefits, from improving heart health to supporting eye health and reducing inflammation. The hydrating properties of zucchini make it a great addition to salads and smoothies, and its mild flavor makes it a versatile ingredient in both sweet and savory dishes. By trying out some healthy zucchini recipes, you can easily incorporate this nutritious fruit into your weekly meal plan and reap the many benefits it has to offer. Whether you’re spiralizing, air frying, grating, or baking, zucchini can add a burst of nutrients and flavor to your meals.
