Is it possible to eat raw zucchini: benefits and harm to the body, as well as recipes for dishes based on fresh vegetables

The main reason for the popularity of zucchini is its beneficial properties and great taste. This vegetable is widely used in cooking: it is fried, stewed, baked, pickled and prepared for the winter. Is it possible to eat raw zucchini? In this article we will answer this question and tell you whether raw vegetables can be harmful to health.

Composition and properties of raw zucchini

Zucchini is a storehouse of nutrients. Almost 90% of it consists of water (therefore it is a mild diuretic), but it has a large vitamin composition and does not cause allergies. The calorie content of a raw vegetable is very low - 24 kcal, due to which it is classified as a dietary product.

Zucchini contains mineral components:

• iron (the product helps with anemia);
• lithium;
• calcium and phosphorus (the vegetable strengthens teeth and bones, helps accelerate the healing of fractures);
• magnesium;
• titanium.

The vitamin composition is no less diverse:

• PP (nicotinic acid) - 0.7 mg;
• A - 5 mcg;
• B1 - 0.03 mg;
• B2 - 0.03 mg;
• B6 - 0.11 mg;
• C - 15 mcg (strengthens the immune system);
• E - 0.1 mg.

Due to the biologically active components in its composition, zucchini has a beneficial effect on the cardiovascular system and reduces blood pressure (which is important for hypertension), and thanks to the fiber, the vegetable normalizes the functioning of the gastrointestinal tract and cleanses the body of toxins.

Juice from raw zucchini is highly valued by adherents of a healthy diet and is used both simply to quench thirst and to replenish vitamins and minerals, as well as for stress as a soothing drink.

Benefits and harms

Any heat treatment of vegetables takes away a significant part of the nutrients. Therefore, vegetables that can be eaten without processing will bring more benefits.

For example, tomatoes, cucumbers, radishes and onions can be eaten raw, but is zucchini included in this list? The answer is clear: yes. There are a huge number of salads in which the main ingredient is fresh zucchini. It is in its raw form that this vegetable brings maximum benefits to the human body.

The list of diseases for which the vegetable will have a positive effect is quite large. These include:

• hepatitis;
• colitis;
• hypertension;
• cholelithiasis;
• cholecystitis;
• atherosclerosis;
• pyelonephritis.

Obviously, raw zucchini can and should be included in the diet.

Let's consider what its benefits and harms are. Beneficial features:

• cleanses the intestines;
• normalizes blood sugar levels;
• removes salts from the body;
• has a choleretic effect;
• helps in the fight against excess weight;
• promotes the formation of blood cells.

A large number of beneficial properties does not mean that raw zucchini can be consumed by everyone and in unlimited quantities. Along with all the benefits, the vegetable can also cause harm to health.

The disadvantages include possible consequences:

• diarrhea, heaviness and vomiting in children under 5 years of age;
• destruction of enamel (people with sensitive teeth are especially at risk);
• laxative effect when consumed on an empty stomach;
• bloating and flatulence from overeating.

Zucchini is indispensable for men's health.Thanks to a microelement such as iron, they increase testosterone levels, which promotes the growth of muscle mass, bone density, is responsible for sexual functions, and reduces the risk of genitourinary cancer.

For women, the raw vegetable is also useful: if it is regularly consumed, the body will be enriched with vitamins, elasticity will increase and the condition of the skin will improve.

Read also:

Where and how to properly plant zucchini seedlings.

In what and how to store zucchini for a long time - we create ideal conditions.

How to cook delicious crispy lightly salted zucchini in a bag.

Contraindications

In the absence of chronic diseases, there are no contraindications for eating raw zucchini. With increased acidity in the stomach, ulcers and gastritis, it is not recommended to use them, but you should not completely abandon the vegetable. After undergoing heat treatment, it will not cause any harm.

The presence of calcium in the composition does not allow its use by people suffering from kidney disease, since they may not be able to cope with the removal of calcium from the body.

The period of bearing a child is not included in the list of contraindications (unless it is related to health reasons). Thanks to its composition, zucchini will have only a positive effect on the body of a pregnant woman and the formation of the fetus.

Important! Before consuming during pregnancy, consult your doctor about the advisability of including raw vegetables in your diet.

Before adding raw zucchini to your diet, consider all contraindications. Be careful when using this product in children's diets and do not offer it to children under 5 years of age.

How to eat raw zucchini

Make a choice in favor of young and unripe fruits.They have a thin skin and no seeds in the pulp. Fresh vegetables are eaten unpeeled, since the peel contains most of the vitamins.

For raw consumption, the correct choice of product is important. The best period for purchasing is May-June, when the vegetable is maximally saturated with vitamins and minerals.

Important! Zucchini should have the correct shape and be small in size. If there are dark spots on the surface, you should discard the product.

A huge number of dishes can be prepared from zucchini, but they all require heat treatment. But in raw form there are not many options: they are added to salads and made into light snacks.

Step-by-step recipes

All recipes for salads and appetizers using raw zucchini are quite simple to prepare, the dishes have a light and summery taste, and are low in calories. Another plus is that they do not require large financial costs, because almost all the ingredients grow in the garden.

Salad “From the garden”

Ingredients:

• zucchini - 0.4 kg;
• carrots - 0.2 kg;
• cucumbers - 0.2 kg;
• onion - 0.1 kg;
• olive oil - 1 tbsp. spoon;
• greens to taste.

Preparation:

1. Three zucchini, carrots and cucumbers on a grater.
2. Cut the onion into rings.
3. Mix all ingredients and season with oil.
4. Decorate with herbs to taste.

Salad with garlic

This dish will be a delicious side dish for meat.

Ingredients:

• zucchini - 2 pcs.;
• basil - 1 bunch;
• juice of one lemon;
• olive oil - 1 tbsp. spoon;
• black pepper to taste;
• chili pepper - 0.5 pcs.

Preparation:

1. Cut the zucchini into thin slices.
2. Chop the basil, squeeze out the garlic.
3. Add all ingredients to zucchini.
4. Season with lemon juice and stir.

The taste will be more intense if you leave the salad in the refrigerator for a couple of hours.

Salad with garlic and honey

The wonderful combination of the sweetness of honey and the bitterness of garlic will not leave you indifferent.

Ingredients:

• zucchini - 1 pc.;
• garlic - 3 cloves;
• honey - 2 teaspoons;
• vegetable oil - 50 ml;
• salt, pepper to taste;
• dill - 1 bunch;
• vinegar 9% - 2 tbsp. spoons.

Preparation:

1. Cut the zucchini into thin rings.
2. Add salt and leave to infuse for 30 minutes.
3. Grind garlic and dill.
4. Mix oil, honey, vinegar and pepper.
5. Drain the juice from the zucchini and add all the ingredients.

For the products to exchange taste, at least 30 minutes must pass. At this time, put the dish in the refrigerator, tightly closing the lid.

Zucchini salad with tomatoes

The lightest summer salad.

Ingredients:

• zucchini - 0.2 kg;
• tomatoes - 0.3 kg;
• garlic - 3 cloves;
• juice of half a lemon;
• vegetable oil - 2 tbsp. spoons;
• salt, sugar and pepper to taste;
• dill and basil.

Preparation:

1. Slice the zucchini into thin slices.
2. Cut the tomatoes into cubes.
3. Make a dressing from lemon juice, vegetable oil, pepper and sugar.
4. Combine vegetables, add salt and squeeze garlic.
5. Add dressing to vegetables.
6. Sprinkle finely chopped dill and basil on top.

You can eat salad in unlimited quantities and not worry about your figure.

Korean snack

If you are bored with Korean carrots, then surprise your loved ones with an unusual way to prepare zucchini.

Ingredients:

• zucchini - 1 kg;
• bell pepper - 1 pc.;
• carrots - 1 pc.;
• sunflower oil - 1 tbsp. spoon;
• vinegar 9% - 1 tbsp. spoon;
• red pepper - 0.5 teaspoon;
• coriander - 1 teaspoon;
• salt and sugar to taste.

Preparation:

1. Cut the zucchini into thin half rings.
2. Grate the carrots and cut the pepper into bars.
3. Mix the vegetables and let sit for 15 minutes.
4. Mix oil, vinegar, pepper, coriander, salt and sugar.
5. Drain juice from vegetables and add dressing.
6. Place in the refrigerator for several hours.

Conclusion

If you have no contraindications, chronic kidney or stomach diseases, you need to include raw zucchini in your diet. They will enrich the body with vitamins and minerals, help cope with excess weight, cleanse of waste and toxins and, best of all, will delight you with an interesting, refreshing taste.