Versatile Zucchini
WHO KNEW THIS LITTLE VEGETABLE WAS SO HEALTHY?
History
A zucchini is a small summer squash that can be either green or
yellow with a ridged shape like a cucumber. It has smooth skin
that can be striped or speckled. Summer squash is native to the
America's finding its origins in Guatemala and Mexico several
thousand years ago, growing wild throughout the region. The
early explorers and conquistadors brought this vegetable back to
Europe as part of their "treasure", along with the spices,
coffee and bananas. The name squash was adopted by the early
colonists in New England translating from the Native languages.
Interestingly, a sweeter version was brought back to the
Americas from Italy in the early 1900s.
Archaeologists trace
zucchini to Mexico where they were developed about 7,000 B.C. In
addition to maize and beans, zucchini was an integral part of
the Mexican/Mayan diet. Summer squash is a relative of both the
melon and the cucumber. Unlike winter squash, the summer squash
varieties can not be stored raw.
Uses today
Zucchini has grown steadily as a favorite
vegetable because of its light, sweet flavor and delicate
texture. It lends itself readily to a complete range of recipes
from Soup to Dessert and everything in between. The edible
flower of the zucchini has been cultivated for centuries and
prized by many for its sweet taste and its delightful color.
The smaller immature fruit is prized for recipes that use
zucchini raw as the whole squash is eaten. When they are 3 - 5
inches in length their skin is tender and easily digested. The
larger zucchini while not as tender have conquered many cooks'
hearts because it is so versatile.
When choosing zucchini
look for firm, bright green or yellow squash without dents or
bruises. They will last about a week if washed and dried and
stored in plastic in the refrigerator. Also when purchasing
flowers from the zucchini - make sure there are no bruises or
discolorations (these indicate older damaged flowers) as they
will not last long and may spoil before you have a chance to
cook them. The flowers are only served cooked.
Nutrition
This delightful squash is 95% water and
very low in calories making it useful for almost any weight loss
diet. There are only about 20 calories per cup of raw zucchini
and 30 calories in 1 cup cooked. Zucchini is a good source of
Vitamin C, A, E, K and B6. It also contains Potassium, Calcium,
Iron, Thiamin, Riboflavin, Niacin, Folate, Phosphorus,
Magnesium, Manganese, Zinc, Copper, Protein, Phytonutrients,
Cartenoids (including beta-carotene), Leutine and Fiber. As
submitted by the USDA.
Health Benefits
If you do a search on Google for
Zucchini heart health you will find articles from:
University of Utah
National Heart, Lung and Blood
Institute
Heart & Stroke Foundation
Penn State
National Institute for Health
Nebraska Health & Human
Services
Maine Medical Center
Nash County Health
Department
Gabe Mirkin, MD - The Healthy Heart Miracle
Virginia Cooperative Extension
World's Healthiest Foods
Today's Dietitian
Federal Department of Health & Human
services
New York City - Cardio - Healthy Heart
Palmetto
Health
Heart Health Centers online
Cleveland Clinic
Heart & Stroke Foundation of Canada
McConnell Heart Health
Center
Ohio Health
And 338,000 more sites - indicating
that this little versatile vegetable - the zucchini is not only
delicious and nutritious it has positive advantages for your
health.
Cancer-Preventive Effects
Although not as potent as
root vegetables like burdock, garlic or onion, squashes have
been found to have anti-cancer type effects. Although
phytonutrient research on squash is limited, some lab studies
have shown vegetable juices obtained from squash to be parallel
to juices made from leeks, pumpkin, and radish in their ability
to prevent cell mutations (cancer-like changes).
Prostate Health
In research studies, extracts from
squash have also been found to help reduce symptoms of a
condition occurring in men called benign prostatic hypertrophy,
or BPH. In this condition, the prostate gland becomes
problematically enlarged, which can cause difficulty with
urinary and sexual function. Particularly in combination with
other phytonutrient-containing foods, squash may be helpful in
reducing BPH symptoms.
Well-Rounded Cardiovascular Protection
The
traditional nutrients provided by summer squash are equally
impressive. Our food ranking system qualified summer squash as
an excellent source of manganese and vitamin C and a very good
source of magnesium, vitamin A (notably through its
concentration of carotenoids, including beta-carotene), fiber,
potassium, folate, copper, riboflavin, and phosphorous.
Many
of these nutrients have been shown in studies to be helpful for
the prevention of atherosclerosis and diabetic heart disease.
Summer squash's magnesium has been shown to be helpful for
reducing the risk of heart attack and stroke. Together with the
potassium in summer squash, magnesium is also helpful for
reducing high blood pressure. The vitamin C and beta-carotene
found in summer squash can help to prevent the oxidation of
cholesterol. Since oxidized cholesterol is the type that builds
up in blood vessel walls, these nutrients may help to reduce the
progression of atherosclerosis. The vitamin folate found in
summer squash are needed by the body to break down a dangerous
metabolic byproduct called homocysteine, which can contribute to
heart attack and stroke risk if levels get too high. Finally,
summer squash's fiber has been shown to lower high cholesterol
levels, which can help to reduce the risk of atherosclerosis and
diabetic heart disease.
A Disease-Fighting Food
The nutrients in summer
squash are useful for the prevention of other conditions as
well. High intakes of fiber-rich foods help to keep
cancer-causing toxins away from cells in the colon, while the
folate, vitamin C, and beta-carotene help to protect these cells
from the chemicals that can lead to colon cancer. The
antioxidants vitamin C and beta-carotene also have
anti-inflammatory properties that make them helpful for
conditions like asthma, osteoarthritis, and rheumatoid
arthritis, where inflammation plays a big role. The copper found
in summer squash is also helpful for reducing the painful
symptoms of rheumatoid arthritis. And the fiber content may be
helpful for reducing the uncomfortable diarrhea or constipation
of irritable bowel syndrome.
Isn't it time you paid more attention to Zucchini and included
it in your daily diet?