What is zucchini

Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. In This Article Expand. What Is Zucchini? Top 30 Best Zucchini Recipes. Featured Video.

Read More. Your Privacy Rights. To change or withdraw your consent choices for thespruceeats. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. Zucchini also contains vitamin C , potassium, and vitamin B6. Plus, it's got small amounts of iron, calcium, and zinc, and is also fairly rich in antioxidants. Zucchini generally promotes healthy digestion when added to any meal or diet, probably due to its nutrient- and fiber-rich, green skin.

It also helps that zucchini contains lots of water, which can help the stomach pass along food. Luckily, zucchini and other variations of squash are pretty common and always in high demand, so they're usually easy to find.

If you're heading to your local grocery store, you can find zucchini in the produce section. The Los Angeles Times recommends selecting larger, gray zucchini to use in soups while opting for the thinner, smaller zucchini when you're making a dish that calls for a rich flavor. The sweet spot is a zucchini size of six to eight inches.

Generally speaking, two zucchini will go a long way when cooking, feeding two to four people, depending on how you prepare them via Jessica Gavin. Take a good look at your zucchini when selecting. Ratatouille Nicoise Get to taste the authentic French flavours blended in colourful veggies cooked in olive oil and seasoned with basil, thyme, salt and pepper. Recipe Ingredients: eggplant , zucchini , tomato , onion , pepper , black pepper , red pepper , bell pepper , garlic , olive oil , basil , thyme , salt.

Verdure Mozzarella Ripiano Con Salsa Pepe e Mista Lattuga Here's a wholesome treat combining an array of veggies tossed in olive oil teamed with mozzarella cheese and red pepper salsa.

Recipe Ingredients: Zucchini , carrot , bell pepper , red pepper , yellow pepper , basil , salt , pepper , olive oil , thyme , onion , garlic , Mozzarella cheese , lettuce , lemon juice , balsamic reduction.

Recipe Ingredients: onion , celery , carrot , tomatoes , garlic , basil , parmesan cheese , Zucchini , potatoes , cumin , cumin seeds , pepper , black pepper. Grilled Minty Chicken With Veggie Salad Juicy chicken breasts marinated with olive oil, lime and mint leave and grilled to perfection. Serve a fresh veggie salad to round off the dish. Recipe Ingredients: chicken , lemon , olive oil , garlic , mint leaves , salt , zucchini , radish , tomato , lettuce , black pepper.

Zucchini Wrapped Sole A healthy and soulful combination of zucchini, sole, fresh herbs with the kick of garlic and mustard. Recipe Ingredients: zucchini , thyme , garlic , black pepper , onion , fish. Chicken Imperial Crisp fried chicken topped with a glossy sauce of wine, raisins and mushrooms. One cup grams of cooked zucchini provides 2 :.

In particular, its ample vitamin A content may support your vision and immune system. Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C , a nutrient which tends to be reduced by cooking. Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less.

Antioxidants are beneficial plant compounds that help protect your body from damage by free radicals. Carotenoids — such as lutein, zeaxanthin, and beta-carotene — are particularly plentiful in zucchini 3. These may benefit your eyes, skin , and heart, as well as offer some protection against certain types of cancer, such as prostate cancer 4.

Research indicates that the skin of the plant harbors the highest levels of antioxidants. Yellow zucchinis may contain slightly higher levels than light green ones 5 , 6. Zucchini boasts several antioxidants that may provide various health benefits.

Zucchini may promote healthy digestion in several ways. This makes them easier to pass and reduces your chances of constipation 7. Insoluble fiber adds bulk to stools and helps food move through your gut more easily, further reducing constipation risk.

This benefit is compounded if you have enough fluids in your diet 8. Meanwhile, soluble fiber feeds the beneficial bacteria living in your gut.

In turn, these friendly bacteria produce short-chain fatty acids SCFAs that nourish your gut cells 9. Zucchini is rich in water and fiber, two compounds which can promote healthy digestion by reducing your risk of constipation and symptoms of various gut disorders.

At 3 grams of carbs per cooked cup grams , zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake. It can be spiralized or sliced to replace spaghetti, linguini, or lasagna noodles in dishes.

Low-carb diets can significantly lower blood sugar and insulin levels, both of which may keep blood sugar levels stable and reduce the need for medication in people with type 2 diabetes 12 , Diets rich in fiber from fruits and vegetables — including zucchini — are consistently linked to a lower risk of type 2 diabetes The fiber found in zucchini may also help increase insulin sensitivity, which can help stabilize blood sugar as well Additionally, animal studies note that zucchini peel extract may help reduce blood sugar and insulin levels.

Zucchini may also contribute to heart health. Its high fiber content may be largely responsible. Observational studies show that people who eat more fiber have a lower risk of heart disease 17 , In a review of 67 studies, consuming as little as 2—10 grams of soluble fiber per day for around 1—2 months reduced, on average, total cholesterol by 1.

Zucchini is also rich in potassium , which may help reduce high blood pressure by dilating your blood vessels. Healthier blood pressure is linked to a lower risk of heart disease and stroke 21 , 22 , 23 , 24 , Moreover, diets rich in carotenoids — likewise found in zucchini — appear particularly protective against heart disease