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Zucchini is in Season! A Delicious and Nutritious Veggie

Updated on September 13, 2011
A zucchini flower
A zucchini flower

This year my zucchinis have gone wild! They are growing and bushing up like never before and to top that off, the zucchinis themselves are huge. I have so many massive zucchinis this year that I’m not sure what to do with them all.

I have froze some and given some away to others that love this awesome vegetable, but I still have lots. I’ve been baking zucchini bread, frying it up in butter with seasoning and putting it in a grilling basket for the bar-bie, which brings to mind, how nutritious is this plentiful veggie? Is it high in calories? Am I going to grow fat and lose my teeth eating this tasty treat? Well maybe if I bake too much zucchini bread with lots of sugar added, but aside from that, its doubtful. So I decided to do some digging and not in the garden, mind you, on the internet, just to check out how good it really is.

To begin, lets take a look at this oblong, round vegetable. Green in color, the zucchini skin is very nutritious, so the next time you are cooking or baking you may want to leave it on. It is packed with beta-carotene, which is known to be a good antioxidant and help protect the cells from damage. Inside the rind is also hidden a huge amount of vitamins and goodness, that anyone on a diet or trying to lower cholesterol or would love. Since it is made up of over 95% of water, it is low in calories. The average medium sized zucchini contains only roughly 25 calories, with a mere 0.17 grams of fat therein. It also contains about 11 grams of vitamin C, 1.5 grams of fiber, 1.4 grams of protein and 3.6 grams of of carbohydrate, those numbers being based on a serving size of a 135 gram piece of raw zucchini.


Interestingly, zucchini, which is a summer squash, is also an anti-inflammatory, so it is great for those that suffer from Asthma. A large study conducted on children showed that young children had much less incidence of wheezing if they ate a diet rich in vitamin C. It also has the reputation to aid sufferers of Multiple Sclerosis, with the high amounts of vitamin C. 

For those that suffer from high cholesterol, zucchini is a great addition to your diet. Zucchini effectively can lower homocysteine levels, which has been proven to lower cholesterol, which in turn, aids with the function of the heart and valves. It can also assist with the function of the capillary veins and can aid to less bruising, which can be caused by the lack of vitamin C.

List of Health Benefits of Zucchini

  • Lowers cholesterol, because of lowering homocysteine levels
  • Prevents the risks of MS
  • Aids with capillary veins (spider veins)
  • Helps protect the body from colon cancer
  • Good source of magnesium and phosphorus, needed to maintain healthy bones
  • Antioxidant and anti-inflammatory properties, which aid with asthma and other inflamed body parts
  • Useful amounts of folate, vitamin A and potassium

After all of these benefits, don’t you want to go out and cook up some zucchini for a snack or for a meal? So I guess it doesn’t actually make you fat or make your teeth fall our, it is really good for you. Wow, amazing! It tastes great and has some great health benefits. In my opinion, it is a great vegetable to include in any diet!

Check out this super, easy and delicious zucchini bread recipe that I have made up myself. I am always looking for ways to pack lots of nutrition into a whole lot of yum for the whole family!

Zucchini Bread: a nutritious and delicious snack or with a meal
Zucchini Bread: a nutritious and delicious snack or with a meal

Delicious Zucchini Bread

  • 2 cups of grated zucchini
  • 3 eggs
  • 1 cup of sugar
  • 1 cup of oil or margarine, melted
  • 3 cups of flour
  • 1 tsp baking soda
  • ½ tsp of baking powder
  • 1 tsp of salt
  • 3 tsp cinnamon
  • 1 tsp ginger
  • ½ tsp of allspice
  • ½ cup of walnuts
  • ½ raisins or craisins

Makes 2 loaves.

Bake at 325 Fahrenheit for 1 hour.

Tip: Instead of using a grater to go to all the work of grating up the zucchini, I chop it up into chunks and put it in the blender. Works just as well.

Smells great, tastes great and is excellent for you!


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    • Steph0596 profile imageAUTHOR


      8 years ago from Ontario

      Thanks for the comments!

      Potato facts and recipes would make an excellent topic for my next hub, will work on it soon!

      Again, thank you.

    • winegoddess55 profile image


      8 years ago from Mount Forest

      Thanks for the great recipe Steph! Who would have thought such a plentiful and simple vegetable would be so full of nutrition? As the harvest season continues, could you provide some interesting facts and/or recipes about potatoes too? They really get a bad rap.


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