Zucchini, also known as zucchini, is a vegetable with more than 850 species and is composed almost entirely of water; this makes it a low-calorie food with antioxidant properties. How you can eat zucchini ranges from salads, cooked, stuffed, in stews, or as an accompaniment to meat and fish, but how we can take advantage of all its benefits is raw or steamed; it is also recommended, once cooked, do not keep it for more than five days. In FastlyHealyou will know the benefits of zucchini.
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Purifying and diuretic
It is high in potassium, cleansing, and diuretic properties, especially if you want to lose weight or suffer from high blood pressure or kidney stones. Likewise, its low calorie and fat content and contribution to protein and nutrients make it the perfect food for your diet. It also protects our stomachs from gastrointestinal disorders.
Folic acid participates in forming red and white blood cells, which makes this vegetable ideal for treating anemia. It also benefits the production of antibodies from the immune system. It is essential to mix it with some vegetable protein to absorb the iron better.
Antioxidant and healing
It has a healing action, ideal for protecting our skin and treating wounds and burns. It is composed of antioxidants such as zinc, selenium, and vitamins A, C, and E; these participate in the formation of collagen, which gives strength to our bones and joints.
Heart and bones
Its high potassium content benefits control heart activity, builds muscles, and produces protein. It is important to note that you should not consume this food in excess if you have kidney problems or are on dialysis. Likewise, it has calcium, which helps prevent osteoporosis; it also relaxes the muscles thanks to its magnesium.
The phosphorus in zucchini, together with the B vitamins, help store energy, as well as repair and maintain brain function and prevent deterioration caused by old age.
How to choose a zucchini?
When choosing zucchini, the first thing to do is check that they do not have stains and are firm to the touch and heavy about their size. Very large courgettes tend to have not very tender flesh, and the intensity of the green color does not intervene in their quality since this has to do with the species to which it belongs.
The ideal way to preserve a zucchini will be in the refrigerator for up to two weeks and no more than five days if it is cooked; avoid storing them together with fruits such as bananas or melons since they secrete ethylene, a gaseous substance typical of the ripening process. and that it can produce bitter flavors. On the other hand, although it is more common in summer, this vegetable can be purchased throughout the year.
Recipes with zucchini
There are different ways to prepare zucchini, it can be consumed cooked or raw, and it is not necessary to peel it; as long as it is washed well beforehand, it is also a way to take better advantage of its nutrients. Next, we will give you some recipes to prepare the zucchini.
- Stuffed zucchini: in a pan, place 50 ml of olive oil and sauté one onion, one clove of garlic, and 50 g of green and red peppers. When the onion is transparent, add 250 grams of minced meat, let it cook, add 100 ml of tomato sauce, mix everything and add a pinch of salt. Wash the zucchini and cut them into cubes or in half, and lengthwise, cook them for two minutes in boiling water and a little salt. Remove them from the water and let them cool; remove a little of the pulp from the zucchini, fill them with the meat mixture, place grated cheese on top, put them in the oven for 5 minutes, and serve.
- Leek, zucchini, and celery cream: cut 50 grams of chives and put them over low heat in a little olive oil; when soft, add 200 grams of peeled and sliced potato, 30 grams of green celery and 100 grams of carrot, and cook it and add a little water until it surpasses the potatoes. When it starts to boil, add 300 grams of the white part of the leek and 250 grams of peeled and sliced zucchini. Add a pinch of salt, cover, and simmer for 40 minutes. When the potato is cooked, you can remove the pot from the heat and prepare a sauce with two cloves of garlic and 2 tablespoons of olive oil. Put everything together and pass it through the blender or the food processor; if it is too thick, you can add a little hot water, rectify the salt and serve.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.