In the industrialized age, when everything is instant and fast, the nutrition and health suffers the most. We are not allowed to have time for cooking, eating in peace or even preparing the healthy lifestyle. Everything must be ready to go or it must not take too much of our free moments, at least. This definition of modern life is terrible because it endangers our immune system and our health in general. You cannot expect to live long and healthy when you do not eat properly or you live on junk food due to the lack of time, will or interest for qualitative eating habits. The balanced nutrition is one of the main grounds for prevention of all possible diseases or one of the strongest weapons against them, when they are already there.

What does it mean? You are what you eat. If you eat wrong food, you will be developed into potential source of organic disorders. If you eat right food, your body will transfer itself into the strong, healthy and powerful machine. I am not talking here about being vegetarian, vegan, or something else from urban diet dictionary but about processing the food in right manner and focusing on the substantive attributes, that work beneficiary for the needs of our organism. You need to learn where to look at and how to recognize what is the best option for you, to get back your immunity, to maintain it or to improve it.

My journey into the heart of fitness has shown me the real values of nutrition, in combination with sport activity. The successful workout need to be covered with enough proteins, good fats and carbohydrates, all in right proportion. People who want to reduce their weight can try with keto or low-fat nutrition but all of the people actually should adopt the symmetry in daily food consumption. We need from everything a little bit of something and we will reach our goals.

Zucchini is opening the door of the nutrition world we have never known it exists. The perfect item that is somewhere between fruits and vegetables is really one of a kind and underrated. There are so many health benefits of zucchini and they address immune system and great figure. First, the zucchinis have a high water content and big role in reducing of weight due to the low calorie intake. Second, with an abundant level of manganese and vitamin C, the zucchinis help us to protect cardiovascular system and keep heart strong. Thanks to the fibers in this amazing fruit that is cooked as vegetable, we are able to lower the high cholesterol and to stop any genesis of atherosclerosis: „Moreover, the B-vitamins like vitamin B1, vitamin B6, vitamin B2, and calcium in zucchini assure optimal health. Zucchini is considered one of the best types of squash, containing an array of nutrients, including carbohydrates, soluble and insoluble fiber, minerals, amino acids, and more. The folate present in this squash is highly recommended for increased needs in pregnant women as well.”

The Zucchinis can fight any kind of inflammation with the super army of anti-inflammatory phytonutrients, reducing the blood sugar, empowering the eye health and thyroid and adrenal functions. According to studies, patients who deal with diabetes should increase their daily doses of zucchinis because they consist of polysaccharide fibers, including pectin that have D-galacturonic chains, responsible for controlling the use of insulin.

I find amazing the fact that the zucchinis are known to be killers of parasites in folk medicine. Beside it, the newest research give many positive references to this fruit in battle against cancer cells and the complete cancer disease set. Beside it, they have an influence on esthetical matters, like preventing ages, ensuring the strong muscles, teeth and bones. In other words, the consumption of the zucchinis will make you look good, young and fit.

The folate in zucchinis help our brainwork, regulates our mood, and according to researchers, keep us smart and effective in daily rhythm. Even the skin of this fruit is very important because it contains the beta-carotene, a precursor of vitamin A.

This superstar has been born in Italy but the origins go in Central and South America, where ancient tribes have used this fruit in their lives, together with corn and beans. Italians have called it `Italian green squash` and during the colonization of America, Europeans have brought zucchinis back to their home. They have been forgotten or rather ignored in the USA until the last 10 years. The rise of keto nutrition and healthy lifestyle have celebrated the zucchinis, with all their crucial characteristics. I have read that even Christopher Columbus originally brought zucchini seeds, first time, to Europe and Mediterranean region. Unfortunately, nobody was amazed with zucchinis and they have remained in the shadow until the late 1800s or early 1900s. The Italian and French delicious cuisine woke up the sleepy zucchini and gave it the chance to shine.

Nowadays, it is even not possible to imagine the great and healthy life without consumption of zucchinis. They are everywhere and they make so many meals unforgettable. I especially enjoy in Zucchini pizza bites and the following recipe is borrowed from one of many websites for good nutrition ideas:

*You will need:

A tablespoon of olive oil

Three zucchinis

A third cup of marinara sauce

Half a cup of mozzarella

A quarter cup of pepperoni

A tablespoon of Italian seasoning

The method:

Preheat your oven to broil, and heat up your olive oil in a large an on medium-high. Slice your zucchini into quarter inch thick circles. Cook your zucchini evenly, working in batches for simplicity. It shouldn’t take more than two minutes per side to make them golden. Salt and pepper to taste.

Place your sauteed zucchini onto a baking sheet then top each one with your marinara sauce, grated mozzarella, and sliced pepperonis.

Cook these until the cheese melts, which should take a couple minutes. Serve them as soon as the cheese is melted, or sprinkle first with Italian.*

The most important role of zucchini is that enables us the perfect body balance of vitamins and minerals, in our constant fight to escape the traps of many, different diseases. Finally, they got the fame they deserve and that Christopher Columbus and Native Americans recognized long time ago.





  1. What an excellent article, Sarah !

    Zucchini is very nutritious as you mentioned, in here, Sarah ! I have been eating zucchini on a regular basis, but not as often as I should !

    Another way of preparing zucchini is to cook it in tomato sauce with canola oil or olive oil and a small brown onion. The combination of that with rice is delicious. Of course, Rice has to be eaten in moderation so as not to raise blood sugar !

    Thank you, Sarah, for explaining all the inherent vitamins in zucchini ! Your writing never ceases to amaze me !


  2. Sarah’s informative and beneficial article reminded me of the agricultural histories of the Mesoamericans: the ancient zucchini was cultivated by various civilisations throughout the pre-colonial Americas (e.g. Mayans, Aztecs and Incas [i.e. 8000 BCE – 1500 CE). They all had different appellation for the zucchini (from the Latin ‘zucca’ for squash). So, the Mesoamericans do not have one singular noun for zucchini.

    Occidental scientists unearthed evidence of domesticated squash (i.e. Cucurbita pepo), in the Guilá Naquitz cave in Oaxaca (the finds date back to 8000 BCE). Another important squash that was domesticated was the bottle gourd (i.e. Lagenaria siceraria). The bottle gourd provided storage space for collecting seeds for grinding or planting, as well as a means of carrying water. Squash provided an excellent source of protein for the ancient Mesoamericans, as Sarah mentions in her article.

    Today in Mexico, the flower (known as ‘flor de calabaza’) from the zucchini is cooked in soups or used as a filling for quesadillas (i.e. a type of taco). The zucchini is used in stews, soups and other preparations.

    Members of the plant family Cucurbitaceae (which includes zucchini) can contain toxins called ‘cucurbitacins’. These are chemically classified as steroids: they defend the plants from predators, and have a bitter taste to humans.

    Also, they can cause serious illness: in 2015, a 79-year-old German man and his wife ate a zucchini grown by a neighbour. The couple noted the unusually bitter taste. Shortly afterwards, they were both admitted to hospital; apparently, with symptoms of a gastrointestinal infection. The wife, who had eaten a smaller portion, survived, while the man died. Toxicological analysis of the meal confirmed the presence of cucurbitacin. Investigators warned that gardeners should not save their own seeds, as reversion to forms containing more poisonous cucurbitacin might occur.

    In addition, zucchini can be responsible for the allergy caused by the presence of a protein called ‘profilin’.

    The sap released when peeling young zucchini contains a viscous substance which when drying on the hands gives the impression of super-glue and dry hands.


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About Sarahowlgirl1982

I am a master of Political Sciences, with special focus on Security Studies, Islamic Counter Terrorism and Weapons of Mass Destruction. I enjoy discovering and commenting things which are " in the air" but still not spoken.I also do like science writing and planing to move myself into the pure science journalism !