The benefits and harms of zucchini for human health: how much to eat and in what form, so as not to harm the body

Zucchini is unpretentious in the garden, but can be combined with any ingredients on the table. Due to its low calorie content, it is included in the recipes of many vegetable stews and casseroles. It is also used as a separate dish. Having an unobtrusive pleasant taste, it is good in any form.

What else zucchini is famous for, what are its benefits and harms for humans, and how much zucchini you can eat per day - you will find out in our article.

Zucchini: benefits and harm to human health

Motherland zucchini - Northern Mexico. It came to Europe in the 16th century, but at first it was considered an ornamental plant and was grown in gardens. The Italians were the first to taste its tender and tasty pulp.

This nutritious vegetable is a close relative of pumpkin. It has a positive effect on many processes in the human body.

Compound

Due to its properties, richness in vitamins and minerals, zucchini has long been among the most popular dietary products, because 100 g contains only 25-30 kcal.

The remaining indicators are as follows:

• proteins - 0.6 g (0.73% of the daily value)
• fats - 0.3 g, (0.46% of the daily value)
• carbohydrates - 4.6 g (3.59% of daily value)

From the ratio of BJU it is clear that it contains a lot of carbohydrates, which means that zucchini is an additional boost of energy and nutrition for the brain.

In terms of the presence of vitamins, vitamin C ranks first - 100 g of product contains 16.7% of the daily requirement. Vitamin C contributes to the normal functioning of the immune system and strengthens the walls of blood vessels.

Zucchini contains almost the entire vitamin B group:

As for minerals, the record holder among them is silicon: 100 g of zucchini contains 30 mg, which is the body’s daily need for this mineral.

Reference. Thanks to silicon, calcium is absorbed and collagen production is stimulated. The condition of bones, hair, nails, and teeth depends on this.

The use of zucchini for various diseases

As a valuable food product, zucchini is recommended for use in many diseases - it contains many vitamins, minerals, dietary fiber and microelements. It is useful to use its pulp, peel, seeds and juice.

Diabetes

This insidious disease can lead to disability, and if acquired in childhood and adolescence in advanced cases (type 1) - even to death. The main weapon in the fight against diabetes is following a strict diet and controlling blood sugar. Diabetics are prohibited from consuming many foods containing carbohydrates and fats.

But zucchini is an easy product that can be included in the menu. Pectin contained in vegetables is a polysaccharide of a natural organic compound, lowers cholesterol, strengthens blood vessels, regulates blood glucose levels without increasing insulin levels. Zucchini in dishes for diabetics can be present in baked and raw form.

It is better not to eat fried vegetables, because the diet for patients with diabetes excludes not only sweet, but also fatty foods.

Gastrointestinal diseases

For diseases such as ulcers or gastritis, zucchini can also be used as a dietary dish, but not in the acute stage. These vegetables do not irritate the gastric mucosa; moreover, thanks to pectin, it heals.

It must be introduced into the diet in boiled, steamed or baked form, and puree soup must be prepared from it.

A raw food diet, eating zucchini with hot sauces and mayonnaise for gastrointestinal diseases is unacceptable.

Constipation

Dietary fiber in 100 g of zucchini is 1 g, which is 5% of the daily value, so it is indicated for inclusion in the menu for atonic and chronic constipation, which, if left untreated, contributes to a decrease in immunity, intoxication of the whole body and is fraught with such an unpleasant disease like hemorrhoids.

For constipation, it is better to eat zucchini raw - in the form of juice or in a mix with other fiber-rich vegetables: pumpkin, tomatoes, cabbage.

Useful properties of zucchini

No matter how you prepare it, it will certainly benefit the body: it will have a beneficial effect on digestion, the condition of the skin and hair. Even fried zucchini will not do much harm if you do not have diabetes and are not trying to lose weight: you can afford to enjoy them 1-2 times a week.

Zucchini is useful at any age: in infancy - for the development and strengthening of all body functions, in old age - for the prevention of atherosclerosis.

Eating zucchini has different effects on the female and male body.

For men

It is no secret that the stronger half of humanity is more susceptible to heart disease, and every year heart attacks among men are getting younger. To protect the body from the effects of stress, to keep nerve cells and the circulatory system in good condition, men are recommended to include zucchini in the menu.

In addition, it is believed that this vegetable improves potency and stimulates the production of male hormones. If you can't conceive a child, try the zucchini diet: eat 1-2 zucchini, baked or raw, daily. The vegetable affects sperm activity.

Important! When eating zucchini raw, remember that pesticides are often used when growing vegetables, so before cooking, you must thoroughly rinse each vegetable in warm water and baking soda.

For women

Zucchini is also very useful for women. It is suitable for regular use during pregnancy:

• quickly saturates, but does not lead to weight gain;
• not allergic;
• helps the body remove excess fluid, which means it will relieve swelling;
• magnesium and potassium in zucchini have a beneficial effect on fetal development;
• fights constipation, and therefore its consequences - hemorrhoids;
• removes toxins.

Pediatricians also recommend the vegetable during breastfeeding, because it increases lactation and is harmless to babies. Nursing mothers can consume it stewed or boiled a week after the baby is born.

To maintain beauty and youth, women will benefit from zucchini masks: it perfectly moisturizes and tightens the skin. Especially recommended for those with oily and combination skin types. You just need to grate the zucchini on a fine grater and spread it on your face, paying special attention to the T-zone.After 15 minutes, rinse with warm water.

For children

At the height of the season, this vegetable will be a useful complementary food for children from 6 months. Before preparing the puree, soak young zucchini without damaging the skin in water for 30 minutes to remove pesticides, if any. After peeling the vegetable, rinse it again and then boil it, throwing it immediately into boiling water (or steam). Then rub through a sieve - the tasty and valuable complementary food is ready.

The older the baby gets, the more demands he places on food, and if he doesn’t like the colorless taste of a boiled vegetable, this is not a reason to give it up forever.

You can be creative when preparing dishes for children. Omelettes, pancakes, casseroles, squash caviar, cream soup - this is only part of what can be offered to a child. Therefore, the sooner you introduce your child to this food, which is necessary for the growing body, the healthier he will be.

Processing and preparation

It is believed that when cooked, zucchini loses its beneficial properties. But scientists and nutritionists claim that the vegetable retains its unique qualities in any form, however, when frying, its calorie content increases.

100 g of fried zucchini contains 86 kcal due to the oil in which it was fried. If you fry zucchini slices breaded with flour, the calorie content will increase to 118 kcal.

The following cooking methods are more suitable for dietary nutrition:

• raw product. It can be used in salads with other vegetables, or eaten separately;
• juice retains all vitamins and minerals, but should be consumed in moderation, up to 2 glasses per day, as it can cause intestinal upset and stomach pain. One glass of juice contains 40 kcal;
• boiled and steamed vegetables contain up to 25 kcal;
• baked in foil without adding oil - about 30 kcal;
• stewed vegetable along with other vegetables (potatoes, onions, carrots) and a spoonful of vegetable oil - about 80 kcal.

If you are not planning to lose excess weight, but want to improve your health, then zucchini is a good product in any form, but its juice is especially recommended. It is better absorbed by the body and improves intestinal motility. Gently enveloping and protecting it, it normalizes metabolism and slows down the aging process of the body.

If we talk about preparations for the winter, then the methods that preserve the usefulness of the product are drying and freezing. Canned zucchini has a delicious taste, but salt, sugar and vinegar reduce the vitamin content to a minimum.

I would also like to say something about the famous squash caviar. Many people love it, but not everyone is sure whether it is healthy, because long-term heat treatment does not help preserve vitamins. Meanwhile, it has been proven that this is a dietary product containing antioxidants, diuretics, pectin and fiber. 100 g of caviar contains 90 kcal, but the body requires about 2000 kcal per day.

Contraindications for use

Despite all its usefulness, zucchini can be dangerous for people with kidney disease. If the process of removing potassium from the body is disrupted, then eating zucchini is contraindicated.

In case of irritable bowel syndrome, ulcers and gastritis in acute conditions, it is worth excluding this vegetable from the diet, as it will provoke an exacerbation of the disease.

Overeating can disrupt the acid-base balance in the gastrointestinal tract, causing heartburn, nausea, and acute pain in the stomach and intestines.

Also, you should not use it if you have an individual intolerance.

Standards of use

Like any other food, zucchini should be consumed in moderation, whether you are on a diet or eating zucchini for overall health.

It is recommended to eat 200 g of zucchini per day (one full glass) for an adult who does not suffer from diseases in the acute phase. It can be a raw product or heat-treated.

Read also:

The best varieties of zucchini for open ground: photos with descriptions, tips for choosing.

How to cook canned zucchini for the winter without sterilization.

The most delicious and simple recipes for pickling zucchini in jars for the winter.

Zucchini for weight loss

For people who decide to lose weight by going on a zucchini diet, it is important to remember: in the diet of a healthy person, zucchini should make up 1% in relation to other vegetables and fruits. Introduce zucchini along with other healthy products, skillfully combine them.

Fasting days, during which only zucchini is consumed - up to 500 g per day, will be effective.

Eventually

Include zucchini dishes in your daily menu and you will see how beneficial it is for the body. It will help get rid of extra pounds, improve cerebral circulation, heart and intestinal function, remove toxins and relieve swelling. The main thing is to make the right choice of dishes and not violate the norms of its consumption.