Vivacious Veggies: Zucchini

Zucchini is a perfectly mild tasting moist summer squash that is easy to prepare or cook. Eat it raw, steamed, barbequed, in spaghetti form – the possibilities are endless because of its versatility. Find out the nutritional facts and health benefits to this vitamin-packed low-calorie veggie!


Photo credit: funadium via photopin cc

Nutritional facts per 1 cup of cooked zucchini:
– 29 calories
– 0g saturated fat, 0g trans fat, 0g total fat
– 10% (3g) dietary fiber
– 40% (DV) Vitamin A
– 16% (DV) Manganese
– 14% (DV) Vitamin C
– 13% (DV) Potassium
– 10% (DV) Magnesium
– 9% (DV) Vitamin K
– 8% (DV) Folate

Health benefits:
– The magnesium and potassium found in zucchini helps lower blood pressure, maintain stable blood sugar levels and ease hypertension
– Decreases risk of blood-circulatory related diseases such as heart attack and stroke
– Manganese helps alleviate stress, promotes healthy skin and better wound-healing
– Antioxidants make this veggie anti-inflammatory
– Aids in maintaining good prostate health
– Assists in and manages lowering bad cholesterol levels
– Helps with indigestion, prevents constipation and promotes regularity
– Boosts immune system function and supports respiratory health
– Can help you maintain a healthy body weight (makes you feel full longer)

I love spiraling zucchini (as seen in the picture below) and making my “raw” pasta, which is super satisfying without feeling guilty going for third helpings. This vegetable I try to add into almost any type of stir-fry, pasta or casserole dish that I am making. Try to incorporate more zucchini into your diet today (your heart, taste buds, colon, prostate and tummy will thank you!!). Don’t forget to buy organic and try some of the delicious recipes posted below!

Vegan Savoury Zucchini Muffins Recipe:

Raw Vegan Zucchini Pasta with Marinara Recipe:

Vegan Zucchini-Quinoa Lasagna Recipe:

Vegan Zucchini Soup Recipe:\

Vegan Marinated Zucchini and Chickpea Salad Recipe:


Photo credit: I Believe I Can Fry via photopin cc

For more information on zucchini, check out these sources:

*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.


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