Does yellow zucchini have more nutritional value than green zucchini? The answer is, yes. Before going deep into that, we want to tackle all zucchini related questions that most asked by our readers.
Zucchini Nutrition Info and Recipes
The term zucchini is borrowed from Italian: zucchini, plural zucchini. Italy is one of the largest producers in Europe. Then come Spain and France.
In America, zucchini was already consumed in Mexico 7,000 years before Jesus Christ.
Zucchini is one of the most popular vegetables in Italy and France, yet it was unknown in Europe until the 16th century. The zucchini comes from America where the Amerindians consume it for more than 10 000 years already.
Name and Family
Zucchini belongs to the Cucurbitaceae family. It’s the same family as cucumbers, squash, and watermelon.
Summer squashes (zucchini, yellow zucchini, marrow squash and pie) are tender and edible but do not keep long.
Winter squashes are thick-skinned and inedible but can keep for a long time.
The yellow squash is called “yellow squash.” The zucchini is the squash of green color. If you eat it most of the time as a vegetable, it’s a fruit just like cucumber and tomato.
Depending on the country, the best months for consumption are from June to September. They can be found on the market from May to October.
How to choose?
It is good to choose zucchini that has:
- Smooth, wrinkle-free skin
- Medium size. If it is too small, its flavor is less. If he’s too fat, he’s tougher. Choose the zucchini about 20 cm long.
- A bright and shiny green color. If the skin is matte and stained, it may have been damaged by the cold.
Zucchini can be kept refrigerated for up to a week in a breathable container. It is better to wash them than when you use them.
Cut into thin slices; zucchini is very suitable for dehydration. Seasoned with herbs and spices, they become delicious and healthy chips.
You can eat a raw one. Do not peel it, only cut the ends. This way, you retain the nutritional qualities of the skin as well as the pretty green or yellow color. You can grate it, cut it into thin slices, peel it with the peeler into long and wide slices, eat it in cubes, wavy slices or small sticks.
It is a very versatile vegetable. It lends itself to almost all salty or sweet dishes:
- in a salad
- in the ratatouille
- on the barbecue
- in raw veggies with dip
- in the soup
- baked, stuffed or gratin
- in a wok
- on skewer
- with the pasta
- in the cuckoo clock
- in the cakes
- in muffins
- in cookies
You can also cook it. It is good to keep it still crisp. Cut it into equal slices for even cooking. When it is overcooked, it becomes a little bitter and flabby.
Fast cooking in very little water minimizes losses of phenolic compounds compared to cooking in more water. Steaming is the best method. The whole, unpeeled courgette can be cooked with one or two incisions.
Zucchini freezes well. Cut into 1 cm slices and blanch for one minute. Cool with ice water and drain well. Then freeze on a baking sheet or foil and package in an airtight bag, removing air.
The small courgette can be frozen whole. You can also freeze the semi-cooked zucchini.
Zucchini Nutrition Table
IT’S AN EXCELLENT SOURCE OF:
- Vitamin C
- Vitamin A
- Vitamin K
Is Zucchini a Carb?
Yes, but it is very low in calories, eat as much as you want.
Calories in raw zucchini? (for 100 g)
Calories in steamed zucchini?
What vitamins are in zucchini? (for 100 g)
- VITAMIN A = 198 IU
- VITAMIN C = 5.3 mg
- VITAMIN E = 120 μg
- VITAMIN K = 4.2 μg
- THIAMINE (B1) = 48 μg
- RIBOFLAVIN (B2) = 42 μg
- NIACIN (B3) = 433 μg
- VITAMIN B6 = 50 μg
- PANTOTHENIC ACID (B5 ) = 297 μg
- FOLATES = 10 μg
MINERALS for 100 g
- CALCIUM = 18 mg
- COPPER = 50 μg
- FER = 510 μg
- MANGANESE = 244 μg
- MAGNESIUM = 13 mg
- PHOSPHORUS = 28 mg
- POTASSIUM = 218 mg
- SELENIUM = 0.2 μg
- SODIUM = 2 mg
- ZINC = 210 μg
Zucchini is very rich in LUTEIN AND ZEAXANTHIN = 2125 μg
These two antioxidants contribute to the protection of the retina.
FOOD FIBERS per 100 g
1 g of dietary fiber
CARAMINES for 100 g
2 grams of carbohydrates
PROTEINS for 100 g
1.21 g of protein
LIPIDS per 100 g
- TOTAL GRADE = 130 mg
- SATURATED GRAS = 27 mg
- MONOINSATURATED FATTY ACID = 10 mg
- OMEGA-3 FATTY ACIDS = 35 mg
- OMEGA-6 FATTY ACIDS = 21 mg
Some good reasons to eat zucchini, green or yellow.
Zucchini traditionally used as a cold treatment and analgesic. It has antioxidant, anti-cancer, anti-inflammatory, antiviral, antimicrobial and pain-relieving properties.
The active ingredients of courgette
Zucchini contains carotenoids, which are pigments that give plants their yellow-orange color: lutein, zeaxanthin, beta-carotene. Yellow zucchini contains more lutein than the other varieties. (So the answer is yes to the article title, but not that differently as you may think, both are okay.)
Zucchini also contains vitamin C (and its oxidized form, dehydroascorbic acid). A phenolic compound of the flavonoid family, rutin is also found in zucchini (and in the skin of lemons and oranges, green peppers). Rutin is the combination of a known flavonol, quercetin, and a sugar, rutinose.
All these compounds have antioxidant and anti-inflammatory activity.
In cancer prevention
Experimentally, the skin and flesh of the zucchini are opposed to the cellular stages that can lead to cancer, the green zucchini being superior to the yellow zucchini. On the other hand, yellow zucchini appears more active in slowing tumor growth.
In prevention of eye diseases
Flavonoids, like vitamin C, facilitate collagen metabolism. Collagen is the most abundant protein in our body, especially in the eye where it gives strength and integrity to the eye tissue. Members of the bioflavonoid family, such as rutin, known as proanthocyanidins, bind to collagen, increasing its elasticity and flexibility, and protecting the collagen matrix against radical attacks and enzymatic breaks, increasing the flow of oxygen and blood to the eye.
Rutin has also been used successfully as an adjuvant to lower intraocular pressure.
Flavonoids are not the only antioxidants in courgette that have beneficial properties on the eye. Carotenoids would also be effective. Thus, courgette contains large quantities of lutein, but also zeaxanthin. They accumulate in the macula and retina of the eye, protecting it from oxidative attacks by free radicals responsible for the damage. The consumption of carotenoids would protect against certain diseases of the eye such as cataract and macular degeneration.
In the prevention of cardiovascular diseases
The presence of phenolic compounds in vegetables and fruits may reduce the risk of cardiovascular disease and other chronic diseases such as osteoarthritis, mainly because of their role as antioxidants. The pumpkin and its seeds have a high content of phenolic compounds and antioxidant activity.
To preserve the courgette’s active ingredients, avoid peeling it and cook it at a low temperature. Studies show that zucchini(or similar family) cooked in large volumes of water lose a good part of their active ingredients.