A staple at many markets and bountiful in backyard gardens during this time of year, zucchini can range in color from yellow to deep green. It has a tender texture with a slightly sweet flavor and, at just 21 calories per cup, it makes a welcome addition to a calorie-controlled diet.
Today, August 8th, is National Zuchinni Day and Sneak Some Zucchini on Your Neighbors’ Porch Day, so let’s take a look at all the potential benefits of this SuperFood.
What Is Zucchini?
Often known globally as courgette, zucchini is a summer squash native to the Americas. It belongs to the species Cucurbita pepo, along with a few other types of squashes and pumpkins. Zucchini boasts a rich nutritional profile, and it offers many health benefits thanks to its phytonutrients, mineral and vitamin content, including:
Zucchini serves as a good source of vitamin C. A water-soluble antioxidant, vitamin C dissolves in your body fluids and protects your cells from free radicals, which are highly reactive compounds that oxidize your DNA, lipids and proteins, causing cellular damage. Getting enough vitamin C in your diet also aids in nerve cell communication, helps your body metabolize cholesterol and keeps your tissues strong. A cup of chopped zucchini contains 22 milligrams of vitamin C, which is 24 percent of the recommended daily intake for men and 29 percent for women, set by the Institute of Medicine.
Lutein and Zeaxanthin
Zucchini also provides you with lutein and zeaxanthin, two phytonutrients that belong to the carotenoid family, which is the same nutrient family that includes beta-carotene, a source of vitamin A. Lutein and zeaxanthin promote healthy eyesight. They filter light rays as they enter your eye, helping to ensure that harmful rays can’t damage your eye tissues. While, as of September 2013, the Institute of Medicine has not set a recommended daily intake for lutein and zeaxanthin, the American Optometric Association notes that intakes of at least 6 milligrams per day can reduce your risk for age-related macular degeneration, an eye disease that causes blindness. A cup of chopped zucchini provides 2.6 milligrams of lutein and zeaxanthin, or 43 percent of this intake goal.
Consuming zucchini also boosts your intake of manganese, an essential mineral. Like vitamin C, manganese protects your tissues from harmful free radicals. It supports the function of glycosyltransferases, a family of proteins that promote healthy bone tissue development. Manganese also helps your body produce collagen essential for efficient wound healing. Each cup of chopped zucchini boasts 0.22 milligram of manganese. This provides 12 and 10 percent of the Institute of Medicine’s recommended daily intake for women and men, respectively.
Other Cool Zucchini Facts
- One zucchini is called zucchina.
- The world’s largest zucchini was 69 1/2 inches long and weighed close to 30 kilos.
- Zucchini is the only fruit that starts with the letter Z.
- The most flavorful of zucchinis are usually small and have darker skin.
- Even the flower of the zucchini plant is edible. You can fry the zucchini blossoms into a delicacy.
- And lastly, the word zucchini comes from ‘zucca’, which is the Italian word for squash.
Benefits Of Zucchini
- Zucchini Benefits For Weight Loss
It’s super low in calories, making it the perfect light side dish for a heavy meal; one cup of sliced zucchini has about 19 calories. That’s 40 to 50% lower than the same serving size for other low-cal green veggies like broccoli and Brussels sprouts. And because it’s so versatile, you can enjoy this low-calorie food in so many different recipes, from baked fries to pesto roll-ups. Of course, you can always grill zucchini with herbs for some savory flavor, too.
Zucchini is a low-starch fruit, low in carbohydrates and high in fiber. It will fill you up and discourage overeating.
The fruit also has a high water content which can keep you full for longer periods. It is one of those foods with a low glycemic index. Increased intake of fruits and vegetables and low-fat foods has been linked to healthy weight loss and weight maintenance. Another benefit of high-fiber foods is they require more chewing – an individual, therefore, takes more time to eat and is typically unable to gorge on a large number of calories in a brief period.
- Improves Heart Health
Zucchini has a good amount of potassium: 295 milligrams per cup, or 8% of your recommended daily value. According to the American Heart Association, potassium can help control blood pressure because it lessens the harmful effects of salt on your body. Studies suggest boosting your potassium intake (while also curbing sodium) can slash your stroke risk and may also lower your odds of developing heart disease.
Because it is high in the antioxidant vitamin C, zucchini may help the lining of your blood cells function better, lowering blood pressure and protecting against clogged arteries. One cup of sliced zucchini has 20 milligrams, or about 33% of your daily value.
Ever heard of DASH diet? Also called the Dietary Approaches to Stop Hypertension, this diet is aimed at improving heart health by lowering hypertension. According to a report published by the National Heart, Lung, and Blood Institute, zucchini is a prominent part of the DASH diet.
Zucchini is low in cholesterol, sodium, and fat, and helps maintain a balance of carbohydrates – a requirement for optimum heart health.
Another reason zucchini works great for the heart is the presence of fiber. High intakes of fiber have been associated with significantly lower risks of developing stroke, hypertension, and heart disease.
Zucchini is also rich in folate, and as per a Chinese study, folate intake is inversely associated with heart disease risk. The fact that it is rich in other nutrients like potassium and magnesium makes zucchini a superfood for the heart. Research has stated that deficiencies in the two nutrients can be directly linked to heart failure.
Another nutrient in zucchini that is worth your attention is riboflavin, which is a B-complex vitamin essential for energy production. In one study, children with cardiac disease were found to be shockingly deficient in riboflavin, emphasizing on the possible link between riboflavin and heart health. Another Chinese study has linked riboflavin with alleviated cardiac failure in diabetics.
Riboflavin deficiency is also linked to certain birth defects in pregnant women, especially issues with the outflow tracts in the infant’s heart.
- Improves Eye Health
One doesn’t need to be reminded of the importance of vision. That said, zucchini seems to be more than food for your eyes. The fruit is rich in lutein and zeaxanthin, two antioxidants that were found to prevent age-related macular degeneration.
It is shocking to note that certain serious (and often irreversible) eye diseases like glaucoma and age-related macular degeneration have no warning signs. So, what’s the best approach? Including zucchini in your diet. Zucchini is also a good source of vitamin A, shown to improve eye health. It is important for eye development and maintenance. As per a report published by Flaum Eye Institute of the University of Rochester Medical Center, a low-fat diet could be beneficial for the eyes – and zucchini can very well be a part of this diet.
The squash is also a wonderful source of beta-carotene that can improve eye health and offer protection against infections.
- Helps Control Diabetes
It is but unfortunate that a household without a diabetic is a rare scene. Well, that’s the sad part. So, is zucchini good for diabetics? Yes, the good part is, zucchini can help.
Non-starchy foods like zucchini can fill you up and aid diabetes treatment. And the dietary fiber, which zucchini is replete with, can delay glucose absorption and help the patients with type 2 diabetes. A German study states that insoluble fiber (which zucchini has a good amount of) can be very much effective in preventing type 2 diabetes. Another study indicates the efficacy of insoluble dietary fiber that has shown to reduce diabetes risk.
Higher fiber intake is also associated with a lower risk of metabolic syndrome, which is one of the factors contributing to diabetes. According to the University of Maryland Medical Center, soluble fiber can improve glucose tolerance in diabetics. Zucchini contains both soluble and insoluble fiber, by the way.
- Helps Lower Cholesterol
Zucchini is one of the few foods that are free of cholesterol, and hence you can include it in your cholesterol-lowering diet. Soluble fiber has been found to interfere with cholesterol absorption. This helps lower the bad cholesterol or LDL in the blood.
- Helps Improve Asthma
In one Iranian study, the high levels of vitamin C in zucchini were thought to even cure asthma. The anti-inflammatory properties of zucchini also contribute to asthma treatment.
Along with the vitamin C, zucchini also contains copper that is far more effective in treating asthma.
One Finnish study has found the benefits of vitamin C in treating not only asthma attacks, but also bronchial hypersensitivity — a characteristic of asthma.
- Protects Against Colon Cancer
The fiber in zucchini is the most important reason it can help in the treatment of colon cancer. The fiber does multiple things – it absorbs the excess water in the colon, retains enough moisture in the fecal matter, and helps it to pass smoothly out of the body. Though precise knowledge about the subtypes of fiber (soluble or insoluble) in this aspect is important, dietary fiber as a whole has been linked to a reduced risk of colorectal cancer.
As per a Los Angeles study, dietary fiber plays a vital role in regulating the normal intestinal functioning and maintaining a healthy mucus membrane of the intestine. Though the exact amount of fiber and the type is still not clearly known, an expert panel from the study had recommended a fiber intake of 20 to 35 grams per day to prevent colon cancer.
The lutein in zucchini may also reduce the risk of colon cancer.
- Enhances Digestion
According to a report published by the University of Rhode Island, green fruits and vegetables, like zucchini, promote healthy digestion. You can have zucchini as an after-meal snack – simply shred some carrots and zucchini on a quick bread or muffins and relish the taste and health benefits.
In fact, the late Henry Bieler (a prominent American physician who championed the idea of treating disease with foods alone) used to treat digestive issues in his patients with a pureed soup broth made from zucchini. The dietary fiber in zucchini adds bulk to your diet and aids digestion. However, ensure you introduce fiber in your diet gradually. Increasing dietary fiber in your diet too quickly can lead to bloating, abdominal cramps, and even gas.
It has been found that dietary fiber forms the major components of foods that have low energy value, and hence are of particular importance, especially when it comes to dealing with abdominal issues. If you are suffering from digestive issues, simply including zucchini in your meal might do the trick. It has been found that the addition of fiber in bread, cookies, breakfast cereals, and even meat products was found to have desirable results.
Zucchini contains both soluble as well as insoluble fiber. The insoluble fiber, also known as ‘the regulator’, accelerates the passage of water through the digestive tract. This reduces the time available for harmful substances to come in contact with the intestinal walls.
Seek out all-natural sources of fiber, and not just zucchini alone. If you are purchasing fiber-rich foods from the supermarket, there is but one ground rule – a good source of fiber is one that has at least 2.5 grams of fiber per serving. Foods having more than 5 grams of fiber per serving are excellent. Anything lower than 2.5 grams could just be a waste of money.
- Lowers Blood Pressure
If you walk down a random street and pick any person you first see, chances are they might be (or is likely soon to be) suffering from high blood pressure. We are so stressed about everything in life that blood pressure issues have become inevitable…almost.
With zucchini by our side, there is hope for natural relief. Zucchini, being rich in potassium, is one of the preferred foods to combat hypertension. Surprisingly enough, zucchini has more potassium than a banana.
Potassium is vasoactive, meaning it can affect the diameter of blood vessels. And hence, the blood pressure as well. In a London study, potassium supplementation was linked to lowered blood pressure levels. Though the study talks about certain conflicting results in pertinence to oral potassium supplementation, potassium was never shown to elevate the blood pressure levels.
As per another New Orleans study, potassium intake is mandatory to combat hypertension, especially when the individual is unable to reduce his/her sodium intake. In addition to controlling blood pressure, potassium also lowers the heart rate and counters the harmful effects of sodium.
According to the National Academies Press, the adequate intake of potassium for adults is 4.7 grams per day. Echoed by the World Health Organization, this dosage of potassium had the greatest impact on blood pressure levels. However, dosing might vary depending on the overall health of an individual. Hence, consult your doctor for further details.
So, why is potassium so important with respect to lowering blood pressure? Because the nutrient is one of the principal electrolytes in the human body. It is required in proper balance with sodium, in a ratio of 2:1. The junk foods we so very lovingly consume every other day have higher levels of sodium than potassium. Which is why they contribute to high blood pressure like no other. Zucchini is a good source of potassium. A medium-sized fruit offers 512 milligrams of the nutrient, which roughly equals 11% of your daily need.
- Slows Down Aging
Anti-aging is a big market today – a multi-billion dollar industry. You probably wouldn’t have to contribute much to that segment if you have zucchinis in your kitchen.
Zucchini is a good source of the antioxidants lutein and zeaxanthin. These two carotenoids exhibit powerful anti-aging properties. They protect the cells of the body and the skin from free radical damage, which may otherwise lead to premature aging. Lutein and zeaxanthin have also been found to lighten the skin and improve its health.
In a study, lutein was found to prevent cell loss and membrane damage. It also has photoprotective properties that protect the skin from UV damage. Zucchini is also rich in beta-carotene, the low levels of which were found to increase mortality risk in older men.
The riboflavin in zucchini maintains the health of the skin, hair, nails, and mucus membranes. It slows down aging by boosting athletic performance and preventing age-related memory loss and other related conditions like Alzheimer’s disease. In one study, riboflavin was found to prolong the lifespan of fruit flies – indicating a similar possibility in human beings.
Zucchini, as we have seen, is rich in vitamin C. According to a South Korean study, the vitamin was found to decelerate aging in human heart cells. Also, vitamin C is found in high levels in the skin layers, and the concentration shows a decline when we age. Hence, intake of vitamin C appears to be a logical solution to slow down the signs of aging.
- Strengthens Bones And Teeth
Green vegetables and fruits, like zucchini, promote stronger bones and teeth, The lutein and zeaxanthin in zucchini keep the bones and teeth strong. In addition, they also strengthen the blood cells. Zucchini also contains vitamin K, which contributes to stronger bones.
Magnesium is another nutrient abundant in zucchini. Most of the body’s magnesium resides in the bones, which helps build strong bones and teeth. Magnesium also works along with calcium to improve muscle contraction.
The folate in zucchini also protects the bones, as does beta-carotene. Studies show that the body converts beta-carotene into vitamin A, which contributes to bone growth.
Zucchini contains phytochemicals such as indoles, which, according to Rutgers Cancer Institute of New Jersey, maintain strong bones and teeth. Similar findings have been published by the California Department of Public Health.
- Helps Balance Thyroid And Adrenaline Function
Zucchini is rich in manganese, a mineral that promotes the optimal functioning of the thyroid gland.
- Helps During Pregnancy
Dark green vegetables are a must during pregnancy, and zucchini is one of them. In the nine months of pregnancy, consuming zucchini offers adequate B-complex vitamins that help maintain the energy levels and mood.
Zucchini is rich in folic acid that has shown to reduce the risk of certain birth defects, like spina bifida – baby’s spinal chord doesn’t develop properly – and anencephaly – the absence of a major portion of the brain. As per a Canadian study, over 50 countries that have fortified their food staples with folic acid saw a dramatic decrease in neural tube defects in pregnant women.
One more reason folate is beneficial to pregnant women is its ability to aid in the production of red blood cells in the body. This also helps lower the risk of developmental problems in the baby during pregnancy.
It is important to keep in mind that folic acid (or folate) works best when taken before getting pregnant and during the first trimester. As women need additional folic acid during pregnancy, it is advisable to take a folic acid supplement as well. Around 400 mcg of folic acid per day is recommended for women in this aspect.
Another reason zucchini is good for pregnancy is its magnesium content. As per an Italian study, magnesium is very important for women with an elevated risk of gestosis or premature labor.
- Good For Babies (And Kids)
Diarrhea is one common problem amongst most kids over one year of age. Oh yes, there are medications. But changes in the diet can also help. Bland foods work well in this case, and peeled zucchini can do wonders.
Mashed zucchini can also be a good addition to your baby’s diet. Since it is soft and bland in taste (and since it comes replete with nutrients), your baby will be able to consume it easily. NOTE: Never leave a baby alone when he/she is eating. Keep the portions small. And avoid those foods that he/she can easily choke on – these include everything that is hard to chew.
There is likely no need to emphasize the negative effects smoking can have on pregnant women. But, what if a woman has been a smoker for a long time before getting pregnant and just can’t give the habit up? In one Portland study, the intake of vitamin C has been found to prevent lung problems in babies born to pregnant smokers. Zucchini, being rich in vitamin C, can help in this regard. By the way, this doesn’t mean it is okay to smoke during pregnancy. It simply isn’t.
In another Denmark study, the deficiency of vitamin C was found to impair brain development in infants. In fact, the importance of vitamin C for infants was discovered way back in the early 1900s.
Studies conducted then stressed the significance of vitamin C in preventing scurvy in infants. Dr. F.R. Klenner, between 1948-49, cured polio in children with vitamin C, and vitamin C only. Of course, polio is nearly eradicated today. Both show how important vitamin C has been in the improvement of population health.
- Helps Prevent Gout
Zucchini’s vitamin C grabs the spotlight, yet again. One study has linked vitamin C intake with a lower risk of gout in men. It achieves this by lowering serum uric acid levels via a process called the uricosuric effect. The vitamin was also found to prevent not just gout, but numerous other urate-related diseases as well.
You can also intake zucchini to complement your gout treatment, especially if your treatment isn’t working well. As with every health concern, dosage is important, so talk to your doctor.
Though gout generally affects men over the age of 40 or anyone with a family history of the disease, it can occur anytime to anyone. It is caused by the excessive build-up of uric acid in the body, leading to its accumulation in tissues in the form of needle-shaped crystals. Apart from taking zucchini and other foods rich in vitamin C, something as simple as drinking 6 to 8 glasses of water daily can prevent gout.
- Promotes Prostate Health
When it comes to men’s health, zucchini is one of the vegetables that is often overlooked, but its phytonutrients greatly benefit the prostate. The high carotenoid content of zucchini also associates it with a reduced risk of prostate cancer.
We have seen that zucchini is rich in beta-carotene and vitamin C. Both of these nutrients, as per a study, were found to be positively associated with prostate cancer. Vitamin C reduces oxidative DNA damage and hampers the growth and ability of prostate cancer cells.
Lutein is also found in zucchini. As per a report published by the University of California San Francisco, lutein intake is inversely associated with prostate cancer.
Dietary fiber has been found to bind with carcinogens and eliminate them from the body. It also has the ability to prevent prostate cancer progression, and phytonutrients protect the cells from damage. Both of these healthful compounds are abundant in zucchini, making it a powerful weapon to combat prostate cancer.
- Aids Collagen Formation
As we have seen, zucchini contains riboflavin, whose deficiency was found to affect the maturation of collagen. The vitamin C in the squash plays a major part in the synthesis of collagen, which, as we know, is quite important to maintain the health of joints, cartilage, skin, and blood vessels. The vitamin also protects the body from cellular damage. In addition to collagen, vitamin C also helps in the production of elastin, both of which are essential for radiant and healthy skin.
A few other nutrients contribute to collagen formation, like potassium, zeaxanthin, and folate. Zucchini is replete with these.
- Helps In Skin Hydration
Zucchini hydrates the body (and the skin) and helps it deal with the summer heat.
The lutein in zucchini encourages skin health by reducing inflammation responses. But how does that promote skin hydration? Well, here’s the science behind it. When the skin is exposed to sunlight, lutein reduces the inflammation response. This means the sunlight will cause less damage to the skin, and that means less damage to the moisture barrier of the skin as well. And the result? Well hydrated skin.
Zucchini is 95% water. This translates to hydrating the skin well. Keep in mind only about 20% of our daily water intake is met through foods. Hence, it is also important we drink 8-10 glasses of water every day as skin cells need water to function at their best.
- Improves Brain Functioning And Memory
Green foods, especially zucchini, are rich in folate and are excellent for brain health. Folate also helps in the production of DNA and RNA, the body’s genetic material. The nutrient, apart from improving mental health, also enhances emotional health.
The deficiency of folate is linked to megaloblastic anemia, which results in weakness and fatigue. Increased folate intake has been linked to reduced risk of dementia and Alzheimer’s disease in women.
Also, our brain is 75% water. When there is adequate water in your system, you will be more focused, think quick, and also display greater creativity. More importantly, sufficient water efficiently delivers nutrients to your brain and aids toxin removal. This results in enhanced concentration and mental alertness. Zucchini, apart from being rich in water, also contains vitamin C, zinc, and omega-3 fatty acids – all of which largely contribute to brain health.
Though not very rich in iron, zucchini contains the nutrient in acceptable amounts. As per a study, early iron deficiency can lead to permanent neurobehavioral problems despite diagnosis and treatment. Early iron deficiency can even affect the brain’s physical structure. Iron is also important for producing myelin, the fatty sheath that coats the brain’s nerves and accelerates brain communications.
- Promotes Hair Growth
Zucchini, being rich in zinc, promotes hair growth. The vitamin C in zucchini can help heal dry and splitting hair. It also makes your hair strands strong and supple. Lack of vitamin C can result in the enlargement of hair follicles, which might eventually stall hair growth.
- Enhances Immunity
The vitamin C found in zucchini is an active form of ascorbic acid that boosts the immune system, and it does this in several ways. First, vitamin C helps develop the body’s T cells (a type of white blood cell) into functional T cells that defend against diseases. It also helps you produce more immune cells. The antioxidant properties of vitamin C also prevent cells from dying due to inflammation. The RDA of vitamin C is 90 mg in males and 74 mg in females.
Low levels of vitamin C are linked to increased risk of infection. In fact, high levels of vitamin C are frequently recommended for HIV-positive individuals to enhance their immunity.
In a Switzerland study, vitamin C and zinc were found to enhance immunity, so much that they had even improved the health of patients suffering from certain immune-deficient diseases like malaria and diarrhea.
Potential Side Effects Of Consuming Zucchini
- Digestive issues
Zucchini might cause digestive issues in people suffering from Irritable Bowel Syndrome (IBS). In such a case, consume it with caution, or avoid it altogether. Bitter zucchini might also cause stomach cramps, diarrhea or both,
Zucchini might cause allergies in individuals who are sensitive to it. These include nausea, pruritus (severe skin itching), and certain kinds of oral allergies.
Yes, this can be contradictory to what was covered earlier in the article. Iron does help prevent brain ailments. But studies suggest that too much of it can cause neurological conditions like Alzheimer’s. Though iron is not abundant in zucchini, it still is better to consider its effects.
- Excessive beta-carotene
Since zucchini is a very good source of beta-carotene, this could be a concern for certain individuals. Large doses of beta-carotene might be inadvisable for pregnant and lactating women, people who smoke, people who have been exposed to asbestos, and individuals who have undergone angioplasty.
Beta-carotene might also interact with medications – especially those used for lowering cholesterol and other medicines like niacin.
How much of zucchini is too much?
These side effects need not worry you unless you happen to take zucchini in excess. It sure is a super-food, yet there is conflicting information about just how much is too much, so please consult your doctor for more guidance.
Zucchini – Tips For Selection And Storage
How to select zucchini
Zucchini is usually picked and sold even before it matures. Hence, the seeds and skin are tender, and you can cook it even without peeling. The zucchini must be clean and blemish-free. You must be able to pierce the skin easily with your fingernail.
Also, ensure the zucchini you select is small to medium in size – no more than 6 to 8 inches, and free of pricks and cuts. Some say it is better if it has one inch of stem attached.
How to store zucchini
Zucchini must be stored in a refrigerator. Remember to wrap it tightly.
If you want to freeze zucchini, choose the one with tender skin. Wash and slice it and scald for 3 minutes. Cool and drain and then pack it in a freezer container. You can also freeze shredded zucchini, provided you do it immediately.
If you are planning to grow zucchini in your backyard, you must remember that it grows best when surrounded by mulch, which keeps the soil moist. You also need to add two inches of water every week for the plant to thrive.
How To Prepare Zucchini
- As a healthy snack
Simply take raw zucchini sticks or slices and enjoy them with your favorite dip. You can also pack them in your lunchbox for a healthy afternoon snack.
- Mashed Zucchini
Wondering what to use as a side dish for your meal? Zucchini! Steam it and mash it. You can then puree this with other root vegetables and serve. Much better (and healthier) than mashed potatoes!
- Grilled Zucchini
Who said only meat can be thrown on the grill? Slice zucchini into 1/2-inch thick disks, or cut the zucchini lengthwise, and brush them with cooking oil. Season as you desire, and grill right on the grate.
- Stuffed Zucchini
Pretty simple: Cut the zucchini lengthwise and scoop out the insides. Fill the empty zucchini cups with chopped vegetables, meat, and cheese. Bake for about 40 minutes at 375° F, or until they turn golden brown. Serve while hot.
- Use in salads
Make your salad healthier by slicing in zucchini.
Can you eat zucchini skin?
In fact, you should, as zucchini is 95% water. Most of this water is found in the flesh – which means most of the nutrients are found in the skin. Peeling the skin deprives you of vitamins C and K, fiber, potassium, antioxidants, and the other nutrients. Eating zucchini without the skin is almost like drinking plain water – only that you would be chewing in this case.
How To Make Zucchini For Baby
Zucchini can be wonderful for babies. It has a mild flavor. It is soft to chew, and it offers super nutrients.
But, remember this – zucchini, particularly because of its skin, can cause a bit of stomach upset in some individuals. Hence, you must wait till your baby is eating stage 2 foods, which would happen when (s)he is around 8 months old.
In case your child is prone to stomach upsets, peel the zucchini before cooking and observe how your child receives it. If things are alright, try with the skin the next time.
Here is how you can cook zucchini for your child:
- Select a zucchini with a firm and shiny skin. It must be free of bruises and any other visible damage. Keep it unwashed in a plastic bag and store it in the refrigerator (until you are ready to cook it, which would usually be up to 4-5 days).
- Divide the zucchini widthwise into half. Prepare the zucchini one half at a time. You can keep the second half back in the refrigerator until you want to use it next time.
- Slice the end of the zucchini. Wash it thoroughly under a stream of cold water.
- Cut it into thin slices.
- Fill a saucepan with cold water and bring it to a boil.
- Add the sliced zucchini to it. Once the water boils, decrease the heat to medium.
- Keep boiling the zucchini until it turns tender – this should take about 10 minutes.
- Drain the water and transfer the boiled zucchini into a food processor. Process it until it is completely pureed. You can add a little cold water if it appears too thick.
- Wait till the puree cools before you feed it to your little one. You can store the leftovers in a sealed container in the refrigerator for up to 2 days.
- You can prepare the other half of zucchini in a similar way.
As always, it is best to consult your baby’s pediatrician before introducing new foods in his/her diet.
Celebrate the end-of-summer with the super food zucchini . Try grated zucchini in cookies and bread for added moisture, or, stuff between tortillas for a simple veggie quesadilla. Packed with beneficial nutrients, including Vitamins C and A, potassium, folate, and fiber, zucchini contributes to a healthy heart by decreasing the risk of stroke, reducing high blood pressure, and lowering cholesterol. Get maximum benefits by eating either raw or cooked zucchini and feel free to eat the skin– it’s edible.
Adapted from the Following Sources:
Tadimalla, Ravi Teja. 21 Amazing Benefits Of Zucchini For Skin, Hair, And Health. Stylecraze, February 20, 2018.
TREMBLAY, MSC, Steve. The Health Benefits of Zucchini. LiveStrong.com, OCT. 03, 2017.
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