21 July 2015
Zucchini Health Benefits -
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About Zucchini | CourgetteLatin Name : Cucurbita pepo
Besides several other names zucchini is also known as Turai, Ram tori & Gilki in India. Zucchini a popular summer vegetable, known as summer squash in the West, is also known as courgette, and belongs to the family Cucurbitaceae, the squash family of vegetables, which includes pumpkins, melons and cucumbers as well. In Scandinavian countries, however, zucchini is called Squash. In South Africa, finger sized baby zucchini are harvested. These are called "baby marrows". Though squashes have been consumed for several thousand years in the Americas, the varieties called zucchini were developed in Italy much later when they were introduced, & from there they derive the name; from the Italian word Zucchino, meaning small squash. Summer squashes like Zucchini tend to grow into a bushy plant rather a vine type of a spreading plant which the winter squashes tend to. A native of Central America & Mexico, Zucchini is termed a vegetable though it botanically is a fruit as the part we consume is the swollen ovary of the zucchini flower. Though zucchini can grow to as long as it is usually picked when it is around 8 inches long and those 6-8 inches long and under 2 inches diameter are the best in terms of taste & flavor. Zucchini is easy to grow, produces abundantly but in conducive climes as in temperate areas. Zucchini has a cylindrical shape with smooth skin & white, tender, buttery flesh that is high in water content and a delicate flavor. Zucchini comes in light to dark green shades of color with or without light colored marks to yellow. Apart from the fruit itself the blossoms/flowers too are edible. Choose zucchinis that are small & bright looking, firm & heavy. Avoid flabby, spongy and wrinkled ones. They can be cooked in a variety of ways like steaming boiling, grilling, stuffing, baking, frying & barbecuing, steaming has been found to be the best way to cook them.
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Zucchini Nutrition Facts
Since zucchini is a delicate vegetable, steaming is the best cooking option if you wish to retain the maximum nutrients. Even frozen zucchini retained most of its antioxidants. Slice zucchini before steaming for a maximum of 3 minutes and cool well before putting in freezer bags and freezing. Zucchini Nutrient LevelsSee the table below for in depth analysis of nutrients:
Zucchini (Cucumis pepo), raw with skin, Nutrition value per 100 g. (Source: USDA National Nutrient data base) Principle Nutrient Value Percentage of RDA Energy 17 Kcal <1% Carbohydrates 3.11 g 2.5% Protein 1.21g 2% Total Fat 0.32g 1% Cholesterol 0 mg 0% Dietary Fiber 1 g 3% Vitamins Folates 24 µg 6% Niacin 0.451 mg 3% Pantothenic acid 0.204 mg 5% Pyridoxine 0.163 mg 13% Riboflavin 0.094 mg 7% Thiamin 0.045 mg 4% Vitamin A 200 IU 7% Vitamin C 17.9 mg 30% Vitamin E 0.12 mg <1% Vitamin K 4.3 µg 4% Electrolytes Sodium 8 mg 0.5% Potassium 261 mg 5.5% Minerals Calcium 16 mg 1.6% Iron 0.37 mg 5% Magnesium 18 mg 4% Manganese 0.177 mg 8% Phosphorus 38 mg 5% Selenium 0.2 µg <1% Zinc 0.32 mg 3% Phyto-nutrients Carotene-ß 120 µg -- Crypto-xanthin-ß 0 µg -- Lutein-zeaxanthin 2125 µg -- Do you Know? Zucchini Facts1. The longest Zucchini ever produced was 69.5 inches long and weighed 65 pounds.
2. There is a Zucchini festival held in Obetz, Ohio every 22 to 25 August that includes pageant contests, arts & crafts & games in celebration of this versatile vegetable. 3. Zucchini has more potassium the a Banana. Zucchini Health Benefits For the BabyThough zucchini is an easily digestible vegetable it is best to wait till your baby is 8 to 10 months old before introducing it as a solid food in his diet as the digestive system of all younger babies is not strong enough to digest it. Also the chances of allergy, if at all, reduces in a larger baby.
Some health benefits that zucchini will provide to your baby in a nut shell are : Zucchini provides good levels of calcium, phosphorus & manganese, several B vitamins, vitamin C, dietary fiber etc that help in: Developing strong bones and teeth Brain development Promoting production of digestive enzymes thereby keeping digestive system strong and healthy and elimination proper. Raising immunity levels and preventing infections. It is best however to consult your pediatrician before introducing zucchini in your baby's diet. More Health Benefits Of Zucchini
Along with vitamin C, manganese, the dietary fiber & folate zucchini reduces risk of cancer, prevents oxidation of cholesterol and its deposition in the arteries as plaque thus also reducing chances of getting a heart attack or stroke. Folate helps in the removal of the homocysteine. It also helps in reducing symptoms of asthma and arthritis.
The mineral manganese helps in producing collagen as it produces choline. The water content helps to keep the skin hydrated.
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Disclaimer
The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime. Homemade Zucchini Bread RecipeHow To Make Zucchini Noodles |
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