This Week: Zucchini!

Zucchini are a long green, often considered a vegetable when they are actually classed as a fruit. Also known as courgetti, zucchini are part of the Cucurbitaceae plant family, alongside melons, spaghetti squash, and cucumbers. They can grow up to a metre in length, but are usually harvested prematurely at around 20cm.
 
Zucchini are very high in minerals and vitamins, including vitamin A, Vitamin C, Manganese, Potassium, Magnesium, to name a few. Raw zucchini provides more vitamin C then cooked, but provides less vitamin A.
 
Zucchini are very rich in antioxidants, including lutein, zeaxanthin and beta-carotene. These are know to benefit your heart, skin and eyes, as well as offering protection against certain types of cancer. The skin contains more of these antioxidants than the flesh, with yellow zucchinis containing slightly higher levels than the green ones.
 
Zucchinis have a high water content, making them great for stool softening and preventing constipation. They contain both soluble and insoluble fiber. Soluble fiber feeds the beneficial bacteria in your gut, nourishing the cells. They can help reduce inflammation and the symptoms of certain gut disorder’s, such as irritable bowel syndrome, ulcerative colitis and Crohn’s disease.
 
Zucchinis are very low in carbohydrates, and have been knwn to help lower blood sugar in people with type 2 diabetes. Over the years it has gained popularity in the substitution of pasta in a lot of dishes, depending on how it’s cut. The fiber in zucchini helps to prevent blood sugar levels from rising too much, while also helping to increase insulin sensitivity.
 
The beta-carotene, vitamin C, lutein and zeaxanthin found in zucchini are important to your eyes, helping to improve your general vision and also reduce the risk of age-related eye diseases. They can also attribute to lowering the likelihood of developing cataracts.
 
Detriments: For most people, zucchinis are a very healthy and safe food to consume, both raw and cooked. However, due to the levels of cucurbitacin, some may find it has quite a bitter taste, and in rare cases this can cause stomach upset and/or diarrhea.  Consuming large amounts regularly can lead to bloating, gas or stomach upset in some individuals. Oxalates in zucchinis can potentially be an issue for people with gallbladder of kidney issues. Allergies to zucchini are generally un-severe, most of the time just causing itching/tingling of the mouth. IF you experience any of these symptoms, including overly bitter taste, seek medical advice before continuing to consume.